Looking for an easy and effective workout routine? A dumbbell back workout might be just what you’re looking for! These exercises are simple to follow, perfect for beginners, and provide a great baseline for any more intensive weight training exercises. Here are six dumbbell back workouts that will help you target different muscles, all in a short amount of time.
Table of Contents
Benefits of Dumbbell Back Workout
Isolation: Dumbbells allow for a greater range of motion and can help isolate specific muscles in your back. This can be particularly useful for targeting specific areas or addressing muscle imbalances.
Stabilization: When opposed to machines, using dumbbells needs more muscle stabilization. This activates more stabilizer muscles, which aids in overall strength and coordination.
Variety of Exercises: Dumbbells offer a wide variety of exercises for the back, such as rows, pullovers, and shrugs. This variety can help prevent plateaus in your training and keep your workouts interesting.
Balanced Development: You can work each side of your body independently with dumbbells, which can help promote balanced muscular development. This is especially crucial for minimizing muscular imbalances and lowering the likelihood of injury.
Functional Strength: Dumbbell exercises often mimic real-life movements more closely than machines, which can improve your functional strength. This can be especially beneficial for activities that require lifting, carrying, or pulling.
Versatility: Dumbbells are portable and may be utilized in a variety of venues, including gyms, home workouts, and outdoor areas. Because of their adaptability, they are an excellent tool for developing back strength.
Customizable Resistance: Dumbbells come in a wide range of weights, allowing you to easily adjust the resistance according to your fitness level and goals.
Improved Grip Strength: Dumbbells demand a firm grasp, which can contribute to increased grip strength over time. This can be useful for tasks other than working out at the gym, like as carrying groceries or doing manual labor.
Reduced Risk of Imbalances: Because the dominant side of your body can compensate for the weaker side, using machines can occasionally result in muscular imbalances. Dumbbell workouts, which force each side to work independently, can help prevent this.
Core Engagement: Many dumbbell back exercises necessitate core stabilization, which serves to improve the core muscles while also targeting the back muscles.
Best Dumbbell Back Workout
1: Dumbbell Single-Arm Bent-Over Rows
- Place your non-working arm on the end of a weight bench to stabilize your body and stagger your stance.
- Maintain a strong core while keeping your shoulders and hips square.
- Hold the highest position for a few seconds, gripping your lats, before lowering the weights again.
2: Dumbbell Bent-Over Rows
- Stand with feet with your feet about shoulder-width apart.
- Hinge at your hips, keeping your core and glutes tight to maintain a flat and neutral spine.
- Reach down and grab the dumbbells with your palms facing one another.
- Pull the weights up to your stomach by bending your elbows and retracting and dropping your shoulder blades, maintaining the hinge at your hips throughout the exercise.
- Pause at the top position for a full breath.
- Slowly lower the dumbbells back down until your elbows are fully extended.
3: Dumbbell Renegade Rows With a Push-Up
- Place your hands on the handles of hex dumbbells slightly wider than shoulder-width apart, with your palms facing one another. The long sides of the dumbbell should be parallel.
- Bend your elbows and raise your chest to just above the ground, lowering lower than if your hands were level on the ground.
- Press through your hands to lift your body back up until your elbows are extended but not fully locked out.
- Then, shift your weight into one hand while lifting the other arm off the ground and rowing the dumbbell up alongside your torso with your elbow bent. By activating your glutes and abdominal, you can keep your hips and shoulders square to the floor.
- Slowly lower the weight back down and then perform another push-up.
- Alternate arms for the row after each push-up.
- Repeat for 8-10 reps per side.
4: Dumbbell Yates Rows
- Set a pair of heavy dumbbells on a weight bench; this is an excellent dumbbell back workout for strength and hypertrophy, so pick a weight that is difficult for 4 to 10 reps max.
- Stand with your feet shoulder-width apart and your knees slightly bent. Hinge forward until your body is around 30° bent over from the upright position, rather than the 45° angle that a traditional bent-over dumbbell or barbell row aims for.
- Make sure to keep your chest up, back straight, shoulders down, and glutes and abs engaged throughout the duration of the movement.
- Grab a dumbbell in each hand, using a neutral grip such that your palm faces inward towards your hip.
- Row the dumbbells up while flexing your elbows, making sure to retract your shoulder blades and press them together behind you to activate your traps, rhomboids, and lats.
- Pause at the top of the movement and think about contracting your back muscles.
- Lower the weight back down as slowly as possible by straightening your elbows and allowing your shoulder blades to protract gradually.
5: Kroc Rows
- Set up for a single-arm dumbbell row as usual, hinging your hips so that your torso is at a 30- to 45-degree angle relative to the floor.
- Stagger your stance so that your left leg is in front and your right leg is stepped back behind your body to boost your stability.
- Hold the dumbbell with your right hand in a neutral hold, palm facing your hip. Lifting straps may be required to assist you in lifting the dumbbell.
- Squeeze your shoulder blades together while keeping your chest up to row the dumbbell up. You may need to use momentum via a hip drive to help hoist the weight. Focus on using the muscles in your back rather than your biceps.
- Lower the dumbbell as slowly as possible.
6: Dumbbell Reverse Fly
- Hold one dumbbell in each hand, arms extended, palms facing your body, and stand upright with proper posture and your feet hip-width apart.
- Sit your hips back so that your entire body can swing forward, almost facing the floor. Check that you are not curving your back and that you are hinged from the hips.
- Even if you’re leaning forward, try to imagine pressing your chest up.
- Lift your arms to the sides and back of your body, as if flapping your wings like a bird. Squeeze your shoulder blades as tightly as you can.
- Hold the squeeze at the top position for 1 to 2 seconds.
- Slowly lower the weights back down until they meet together under your body, with your arms hanging straight down below your chest.
7: Batwing Row
- Lie face down on the weight bench with your chest on the bench and legs straight. You can also use an incline bench position.
- With a neutral grip, retract your shoulders and draw the dumbbells to the outside of the bench.
- Your upper body is always glued to the bench.
- Pause for a second, then slowly lower yourself down, relax, and repeat.
8: Dumbbell Pullovers
- Place your upper back on the weight bench and bridge your body off the side such that your lower back, hips, and head are off the bench. Your feet should be flat on the ground, and your knees should be bent at a 90-degree angle.
- Hold a single dumbbell with both hands straight up over your chest, the handle parallel to your body’s long axis, and the ends of the dumbbell pointed towards your feet and head.
- Lower the weight behind your head slowly, maintaining your arms almost straight and your elbows freed.
- When you cannot lower the dumbbell any further, and you feel a strong stretch in your triceps and chest, pause and then reverse the motion.
- Squeeze your lats to help pull the dumbbell back up to the starting position.
9: Seal Row
- The key for the seal row is to set it up on a bench so that you can fully extend your arms straight without the dumbbells touching the ground.
- Set up a bench on two low boxes or a stack of weight plates to do this.
- Then, with dumbbells on either side of you, lie face down on the bench clench your glutes, and brace your core.
- Pull your hands towards your hips as you row the dumbbells up until you feel your upper back activate.
- Lower yourself until your arms are straight, then reset and repeat.
HOW DO YOU WORK YOUR LOWER BACK WITH DUMBBELLS?
Your erector spinae and lats (a massive muscle!) are located in your lower back. You can target your lower back with dumbbells by performing db deadlifts and variations of deadlifts such as RDLs. This is excellent for developing strong spinal erectors. Low rows (pulling toward your hips) can also be used to target the bottom part of your lats.
Can you build a back with dumbbells?
If you have access to some equipment, there are a variety of back exercises you can do at home with dumbbells that can efficiently target your back-of-the-body muscles, such as your lats, lower traps, rhomboids, rotator cuff, and erector spinae.