How to train back with dumbbells?

Also, if we exercise at home, they do not take up much space when we use or store them. That’s why strength training with dumbbells is easy at home or in the gym.

Why use dumbbells?

Dumbbell back exercises are weight training exercises designed to build strength throughout the body. Depending on the exercise, dumbbell workouts can build muscle in your upper arms, shoulders, and chest, as well as your abs, glutes, delts, lats, legs, and posterior chain. Dumbbell back exercises are ideal for beginners interested in learning weight training techniques. We can use adjustable or progressively heavier dumbbells to train the body and lift heavier weights.

In addition to practicing bodyweight exercises like pull-ups and push-ups, incorporating dumbbell exercises into your workout routine is a great way to strengthen your back and build full-body strength. As a bonus, dumbbells don’t take up a lot of space, making them a great tool for home workouts . When used as part of high-intensity interval training (HIIT training), dumbbell exercises help get your heart rate up to also deliver a powerful dose of cardio.

dumbbell back workout

Dumbbells are amazing for strengthening your back. Here we reveal the best dumbbell exercises to do for your upper, lower, and mid back.

Incline Dumbbell Row

Two-handed rows are usually done with a barbell. Although that exercise works, there is a downside; we can only pull the bar back until it touches the body. Using dumbbells means we can row with a greater range of motion, which can increase muscle activation. In addition, the use of dumbbells ensures that we work both arms equally.

1. Hold dumbbells at your sides with a neutral or overhead grip and a slightly wider than shoulder-width stance. We will then bend our knees as we bring our torso down (just above parallel) while keeping our back straight and our core tight.
2. We will keep the elbows at an angle of 45 degrees with respect to the body.
3. Pull the dumbbells up and slightly past your lats as you contract your back muscles and inhale.
4. Then we will slowly lower the dumbbells while exhaling to the starting position.

Dumbbell Yacht Row

Most lifters tend to do the Yates row with a barbell, but it works just as well with dumbbells. Doran Yates is the creator of this incline row exercise, which involves a more conservative back angle, making it a bit more back-friendly than regular incline rows.

1. We will hold the dumbbells with a supinated grip (under the hand) at shoulder width.
2. Pull your shoulders down and back, tightening your core, stand with your feet about hip-width apart, and slightly bend your knees.
3. Without rounding the lower back, we will lean forward from the hips. The dumbbells should be just above knee height.
4. We will bend the arms and pull the bar up and towards the upper part of the abdomen / sternum. We’ll stick our elbows in while we’re shooting.
5. Squeeze your shoulders back and together briefly and then lower the dumbbells down, maintaining core tension and a neutral spine.
6. We’ll pause at the bottom of the rep to briefly stretch our upper back.

single arm rowing

Single arm dumbbell rows are a back classic. We will use one arm to support the upper body, we can concentrate on working the back in relative comfort and safety. As an added bonus, we only need one dumbbell for this exercise.

1. We will start with the dumbbell in the hand or on the ground.
2. We will place the lower part of the leg on the end of the bench and keep the back straight in an inclined position. We will squeeze the abdomen before lifting the dumbbell.
3. We will then grab a dumbbell with one arm and lift it off the ground.
4. Pull the dumbbell up and past your lats and contract your back muscles as you inhale.
5. We will exhale and lower the dumbbell to the starting position.

Kroc’s Rowing

Kroc rows are an extreme version of the single arm dumbbell rows. With this variation, we use a very heavy weight and the legs and lower back to help us do the reps. Although this is a form of cheating, it is a powerful back strength and size exercise.

1. We’ll hold a heavy dumbbell in one hand and stand with our feet shoulder-width apart and one foot in front of the other.
2. We will lean forward and place the supporting hand on a stable bench, dumbbell rack or similar. The shoulders should be above the hips. The upper part of the body should be about 15 degrees from the ground.
3. We will tighten the abdomen to stabilize the spine and pull the shoulders down and back.
4. Starting the movement with the legs and hips, we will pull the dumbbell up and to the side of the abdomen. We will shrink the shoulder backwards to contract the upper part of the back as much as possible.
5. We’ll lower the weight, allowing the shoulder to flex forward at the bottom of each rep.

Dumbbell Pendlay Row

With the Pendlay rows we rest the weight on the floor between repetitions, which gives a brief rest to the grip and the lower back. This should allow us to lift heavier weights or do more reps than regular incline rows. We can do dumbbell Pendlay rows using two dumbbells or moving one arm at a time.

1. We’ll start with the dumbbells on the floor.
2. With the knees slightly bent, we will lean forward from the hips and until the upper part of the body is parallel to the ground. We will make sure that the lower back is slightly arched and not rounded. We will take the bar with an overhand grip, slightly wider than the width of the shoulders. We’ll tuck in the chin and lengthen the neck.
3. We will squeeze the abdomen, bring the shoulder blades together and pull the dumbbells towards the abdomen. The dumbbells should touch the stomach. The upper body must remain stationary at all times. We will not use the legs or lower back to lift the weight.
4. Under control, we will lower the dumbbells towards the ground and allow them to touch the ground.

Dumbbell Plank Row

This is an unusual exercise that works your back, biceps, and core at the same time. It’s quite challenging, so we shouldn’t get too heavy too soon. We just need a dumbbell and something like a strong chair, bench or step to support us, so it’s a great back workout at home.

1. With a dumbbell in one hand, we will place the other hand on a bench. We will walk with the feet out and backwards until the legs and body are straight. We’ll let the weight hang down. We will tighten the abdominals and pull the shoulders down and back.
2. Without twisting your hips or shoulders, pull the dumbbell up and toward your ribs. We will go up with the elbows and we will keep the upper part of the arm close to the side.
3. We will extend our arm and repeat.

Dumbbell Shrug

Dumbbell shrugs work the upper traps. Although some people train their traps with their shoulders, they are actually more of a back muscle. We can do barbell shrugs, but dumbbells can be just as effective.

There is no need to move your shoulders when shrugging; just focus on moving up and down. Rolling your shoulders only increases wear and tear on your joints and doesn’t make this exercise more effective.

Dumbbell High Pull

Dumbbell high pulls are a cross between the Romanian deadlift and upright rows, making them a great dumbbell back exercise for your lower body that also works your upper traps. As a bonus, this exercise is good for building explosive power, making it a useful move.

1. We will hold a dumbbell in each hand in front of the thighs. The palms should face the legs.
2. We’ll bend our knees slightly and, without rounding our lower back, lower the weights to just above our knees.
3. We will stand up explosively and use this momentum to help us drive the weights up the front of the body to chest height. We will keep the elbows above the level of the hands.
4. We’ll lower the dumbbells.

Romanian Dumbbell Deadlift

Most people do Romanian deadlifts to work their glutes and hamstrings. However, this exercise is also a useful lower back exercise. We can do it with a bar, but dumbbells are usually more comfortable.

1. We will hold a dumbbell in each hand in front of the thighs. The palms should face the legs.
2. We will slightly bend our knees and, without curving our lower back, we will push our hips back and lean forward. We will lower the weights as low on the front of the legs as our flexibility allows.
3. We’ll get back on our feet and repeat, taking care to lean back at the top.

Good morning with dumbbells

Good mornings are called that because, when we do them, it seems that we are bowing to greet someone. This exercise is most often done with a barbell, but it’s more comfortable and just as effective when done with a single dumbbell. Good morning, works the lower back, glutes and hamstrings.

1. We will grab a single dumbbell in front of the chest. We will stand with our feet hip-width apart, knees slightly bent. We’ll tighten the abs.
2. Without rounding the lower back, we will push the hips back and lean forward as much as flexibility allows.
3. We will stand up and repeat.

Dumbbell Reverse Fly

Reverse flyes are a great exercise for better posture. By working the rear delts, middle traps, and rhomboids, we can help pull the shoulders back and undo some of the effects of hunching forward over a computer keyboard all day.

1. We will take two light to medium weight dumbbells.
2. We will bend the knees, we will tighten the torso and bend until the torso is slightly above parallel to the ground, keeping the back flat.
3. With a slight bend in the elbows, we will raise the arms out to the sides as high as we can and squeeze the rear delts.
4. We will slowly lower the weight back and repeat.