16 Back Exercises With Dumbbells To Stay Strong And Flexible
By Ayush Khadka
On Jan 09, 2025
Building a strong and flexible back is crucial for maintaining proper posture and reducing the risk of injuries. There are many ways to train our back, and dumbbells are one of the best tools for targeting this area effectively.
With the help of dumbbells, we could build strength in the latissimus dorsi, traps, rhomboids, and erector spinae - provided we stick to proper form. So, let’s look at the 16 back exercises with dumbbells to try at home or gym:
1. Dumbbell Single-Arm Bent-Over Row
Bent-over row is an excellent workout to enhance our back muscles and build stronger latissimus dorsi and rhomboids. Conduct this exercise with a single arm at a time as this method will offer unilateral training.
Steps To Do:
- Grab a dumbbell in left hand and rest the right knee and hand on a flat bench.
- Keep the back straight while the head should be gazing down at the floor. This helps the neck to get aligned with the straight back.
- The left hand should be placed directly under the left shoulder. Extend the arm without a bed in the elbow.
- Start pulling the dumbbell upwards through bending the elbow. Also, pull the upper arm backward as you move up.
- The arm should lie close to the torso. Do not arch or round the back while lifting the dumbbell.
- Once the dumbbell nearly reaches the ribs, lower the weight slowly.
- Continue this process for 10 to 12 reps.
2. Dumbbell Incline Bench Row
This exercise is done on an inclined bench and targets the trapezius, rhomboids, and lat muscles. The pulling motion also activates the rear delts and bicep brachii.
Steps To Do:
- Lie down on an inclined bench. The bench would be angled at 45 degrees.
- Grab two dumbbells with a neutral grip.
- The feet must be placed wider than shoulder width apart. The back must be straight and shoulders relaxed.
- Extend the arms down and squeeze the shoulder blades together.
- Engage the core and pull the dumbbells upward. Lift them till the weights reach your chest level.
- Now, lower the dumbbells back to original position.
- Practice this exercise for 5 to 7 reps.
3. Renegade Row
Renegade row is a fantastic dumbbell back exercise that combines a plank with the row. It targets various back muscles like rhomboids and lats.
Steps To Do:
- Grab a pair of dumbbells and holding them, get into a plank pose.
- The arms must be directly under the shoulders. The feet must be placed at shoulder width distance.
- Engage the core and raise one arm upward through bending at the elbow.
- Bring the dumbbells toward your rib cage, then bring them down.
- Do not rotate the torso during the movement. The back should not be rounded or arched too.
- Switch to the other hand and continue the same process.
- Practice the renegade rows for desired number of reps.
4. Romanian Deadlift
One method to develop strong, flexible back is by consistently practicing Romanian deadlift. While typically performed with a barbell, dumbbells are a great alternative that targets the same muscle groups.
Steps To Do:
- Stand tall with the feet hip width apart. Grip a dumbbell in both hands.
- The weights should be positioned in front of the thighs. The palms must face the body.
- Push your hips back and lower down the upper body. Keep a straight back during the descent. You could also slightly bend the knee.
- The dumbbells will now reach the shins when the body is lowered.
- Take a deep breath, and start pulling the weights up.
- Hold the pose for 1 to 3 seconds when you stand back up again.
- Perform the exercise for 10 to 12 reps.
5. Dumbbell Reverse Fly
If we want to strengthen upper back and shoulder muscles, then reverse flyes may be a great option. It features the adduction movement - bringing our arms into mid-line.
Steps To Do:
- Carry the weight in each hand and stand with the feet at hip width distance.
- Now, push the hips back and lean your upper body forward. Maintain a flat back during the process.
- Keep the hands close to each other in front of you. You can also bend the elbows slightly.
- Perform the adduction with the dumbbells reaching towards your midline. Feel the stretch in the upper back.
- Return the dumbbells back to the initial pose.
- Perform the reverse fly for desired number of reps.
6. Farmer’s Carry
Although this exercise may seem more focused on our abs and legs, the Farmer’s Carry is also great for our upper back muscles. This dumbbell back workout is inspired by the way farmers carry their farming tools in their hands.
Steps To Do:
- Stand with the back straight and shoulders relaxed.
- Carry a pair of dumbbells and place them by your sides. Start with a lighter weight if you’re just starting out.
- Squeeze the scapula together and engage the core muscles.
- Then, start walking with the dumbbells at your side. Maintain a steady momentum and straight back.
- Continue walking for 20 steps.
7. Dumbbell Pullover
The pullover workout primarily is done for strengthening chest muscles, but it also targets the latissimus dorsi. Our lats get activated when we flare the elbows out and lower the dumbbell behind our heads. That makes it a solid lat exercise to try the next time we're at the gym.
Steps To Do:
- Place your upper back and shoulders on a flat bench. The feet must be shoulder width apart.
- Do not arch the back as it could lead to muscle strains.
- Bring the dumbbells above your chest. The arms should be fully extended.
- Next, bend the elbows and lower the dumbbells behind your head.
- Once the elbows get fully bent, return to standing position through pulling the weights up.
- Continue practicing the dumbbell pullovers for 5 to 7 reps.
8. Dumbbell Upright Row
One of the best dumbbell exercises for back, an upright row targets upper back muscles and helps improve posture. The pulling action may also engage the biceps, contributing to overall upper body strength.
Steps To Do:
- With an overhand grip, grip the weights firmly.
- Stand tall with the back flat and shoulders relaxed. The feet must be hip width apart.
- Now, bring the dumbbells near your thighs, extending both arms. You could slightly bend the elbows.
- Now, raise both arms toward your head, flaring out elbows in the process.
- Hold the pose for some seconds, then lower the arms back to original position.
- Perform the workout for desired number of reps.
9. Dumbbell Good Morning
Good morning exercise is useful for activating muscles in the posterior chain, including erector spinae. It also engages our hamstrings, calves, glutes, and core, making it a fantastic full body exercise to practice at home.
Steps To Do:
- Holding a dumbbell across your chest with both hands, stand with an upright back.
- Keep a slight bend in the knee while the feet must be hip width apart.
- Hinge at the hips and lean your upper body forward. Engage the core and maintain a neutral spine.
- Lean until the upper body becomes parallel to the ground.
- Stay in this bent pose for a few seconds, then stand back up through driving the hips forward.
- Practice the good morning exercise for 10 to 12 reps.
10. Bird Dog Dumbbell Row
If we have mastered the bird dog exercise, it's definitely time to level up with the bird dog row. This move strengthens our back muscles, especially the erector spinae. The bird dog stretches and elongates the entire body, while the row adds extra engagement to the upper back.
Steps To Do:
- Get on a table top pose on a flat bench. The hands should be directly under shoulders and knees under the hips.
- Carry a dumbbell in your left hand as well.
- Now, extend your right leg behind. The leg and back must be aligned in a straight line.
- Take a deep breath, and start rowing the dumbbell up. Bend at elbows as you bring the dumbbell towards rib cage.
- Lower the dumbbell to the ground with slow, controlled momentum.
- Practice this exercise for desired number of reps.
11. Dumbbell Seal Row
By lying face down on a bench, we can conduct the seal row and engage our back muscles effectively. The seal row is especially helpful for anyone who struggles with the bent-over pose or experience lower back pain.
Steps To Do:
- Lie face down on the bench, but let the arms hang for rowing the dumbbells.
- Grab the pair of weights and extend your arms down.
- Take deep breath and start lifting the dumbbell towards your chest.
- Bend the elbows and avoid arching the back during the raise.
- When the weight reaches your rib cage, hold here for 1 to 3 seconds.
- Then, bring the dumbbells down by extending the arms.
- Conduct the seal row for 10 reps.
12. Dumbbell Shrug
A simple dumbbell back exercise, the dumbbell shrug is typically done to engage the shoulder and upper trap muscles. It is useful for contributing to good posture and neck stability as well.
Steps To Do:
- With a dumbbell in both hands, stand tall with a straight back. Place your arm by the sides.
- Slowly lift the shoulders upward and go as high as possible.
- Hold at top of the movement for a few seconds. This creates the shrugging pose.
- Do not let the shoulders slouch during the exercise.
- Bring the shoulders down to the initial position.
- Repeat this activity for desired number of reps.
13. Dumbbell Y Raise
Let’s stretch out our upper back with the Y-raise workout. Here, we’ll position ourselves on an inclined bench and extend our arms forward, resisting the weight of the dumbbells.
Steps To Do:
- Start by lying down on an inclined bench in a pronated pose. The bench must be inclined at 45-degree angle.
- Fully extend the arms in front of you while carrying the weights.
- There should not be a bend at the elbow, or we’ll be making the workout less effective.
- Lift the arms in an arching motion, creating the Y shape. Do not lift the chest while raising the arms. Raise them till they become aligned with the straight back.
- Hold the Y-raise for a few seconds, then lower the arms back down.
- Perform the exercise for 10 to 12 reps.
14. Underhand Dumbbell Row
With an underhand grip, we could perform dumbbell row in a new way. This variation engages the latissimus dorsi and biceps more effectively compared to the classic version. However, we must be cautious not to overstretch the muscles since it may lead to injuries.
Steps To Do:
- Start by standing tall and carrying a pair of weights with an underhand grip.
- Hinge at the hips, push them backward, and lean the torso forward.
- Extend the arms forward as well, bringing them in front of the knees.
- Engage the core muscles, and start pulling the weight towards your rib cage.
- Bend the elbows as you row the dumbbells upward. Maintain a neutral spine during the process.
- Bring the weight down to starting position with proper momentum.
- Repeat this process for 10 reps.
15. Dumbbell Elevated Plank Row
Unlike the traditional dumbbell row, the elevated plank row helps to enhance our core stability along with developing a strong, flexible back. The plank pose forces our core muscles to work harder to stabilize the body during the rowing motion.
Steps To Do:
- Get into a plank pose by placing the hands on flat bench, keeping your legs firmly planted on the ground to create an elevated position.
- Grab the weight in right hand, letting it hang naturally by your side while the left hand supports the upper body.
- Fully extend the right arm and engage the ab muscles.
- Then, bend elbows and pull the dumbbell upwards.
- When the weight nearly touches the ribs, lower them down slowly.
- Do not twist the torso while performing the plank row.
- Continue practicing the exercise for 10 to 12 reps.
16. Dumbbell Arnold Press
This back workout is an overhead press variation whose name's inspired by Arnold Schwarzenegger, a famous US actor and bodybuilder. Although it primarily targets deltoid muscles, it also works the trapezius muscles to a great degree.
Steps To Do:
- Get seated on an inclined bench with the back resting on raised part. This helps maintain a proper posture during the Arnold press.
- Grab a weight in each hand and bring it in front of your face - it should look like the end position of a bicep curl. The palms must be facing in.
- Now, rotate the palms so that it is facing away from you.
- Raise the dumbbells overhead while extending the arms. However, keep a slight bend in the elbows to avoid a full arm lockout.
- Reverse the process to return to the original position.
- Do this activity for 5 to 7 reps.
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