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10 Most Effective Dumbbell Back Exercises and Workouts

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The back contains the largest and most powerful muscles in our bodies. A common misconception is that you need a lot of equipment, such as a power rack, to effectively train your back.

In this article, we will show you 10 back exercises that can be done with just dumbbells!

In other words, it can be performed at home or anywhere. In addition, here are some examples of back training with dumbbells for you to try!

Most Effective Dumbbell Back Exercises

Below are 10 dumbbell exercises that are effective for the back. I have also included notes on which part of the back each exercise works and how to perform them properly.

1. Bent Over Narrow Row

Narrow Bent Rowing Instructions

  • Hold dumbbells in each hand.
  • Stand with feet hip-width apart and knees slightly bent.
  • Bend forward 45 degrees at the waist.
  • Start with your arms fully extended, hanging in a straight line from your chest, palms facing each other.
  • Pull the dumbbells down to the bottom of your rib cage so that your elbows touch your hips.
  • Put pressure on your shoulder blades and slowly release the dumbbells and return to the starting position.

Also Read: Most Effective Leg Press Alternative Exercises

2. Bent Over Wide Row

Wide Bent Rowing Instructions

  • Hold dumbbells in each hand.
  • Stand with feet hip-width apart and knees slightly bent.
  • Lean forward 45 degrees at the waist.
  • Fully extend your arms, hanging in a straight line from your chest, palms facing your shoulders (to set the plane of motion for the wide row).
  • Pull the dumbbells down to the lower rib cage and extend the elbows.
  • After momentarily contracting the shoulder blades, slowly release the dumbbells until the arms are fully extended again.

3. Stiff Leg Deadlifts

Stiff Leg Deadlifts Instructions

  • Hold dumbbells in both hands.
  • Stand with feet shoulder-width apart.
  • Place both arms at your sides, fully extended.
  • Keeping shoulder blades together and spine neutral, bend forward at the waist and lower the dumbbells in front of your legs until you feel a pull in your hamstrings.
  • Return to an upright posture, keeping your hips and upper back engaged.
  • At no stage should the back bend forward or the shoulders retract inward.

4. Reverse Fly

Reverse Fly Instructions

  • Stand with feet hip-width apart and dumbbells in each hand.
  • Lean forward, pushing the hips back and keeping the knees slightly bent.
  • Start with your arms dangling in front of you, dumbbells together, and palms facing each other.
  • Slightly bend your elbows and perform a reverse flexion, opening your arms and squeezing the middle of your back.
  • Hold the above position for 1 second and return to the starting position.
  • Make sure the upper body remains still the entire time.

Also Read: Fantastic Ankle Weight Exercises For Abs & Lower Body 

5. Upright Row

Upright Row Instructions

  • Start with feet shoulder-width apart, dumbbells in each hand, and arms fully extended along your sides.
  • With palms facing your shoulders, the dumbbells should be perpendicular to your legs.
  • Using your armpits, pull the dumbbells upward while bending your elbows. The dumbbells should move up in a straight line as your elbows extend.
  • Pull the dumbbells up to your collarbone so that your elbows are in line with your ears and your triceps are fully contracted.
  • Hold that position for 2 seconds, then return to the starting position after a few seconds.

6. Chest-Supported Supinated Row

Chest-Supported Supinated Row Instructions

  • Set up a bench with a 45-degree incline. Place your torso on the bench, chest against the backrest, legs straight or bent on the floor, on the bench seat.
  • Start with dumbbells in each hand, with outstretched arms hanging in a straight line from the chest.
  • Rotate the dumbbells so that the palms of your hands face forward and hold them in a supine position.
  • Pull each dumbbell toward the lower edge of your rib cage.
  • Close your elbows, apply pressure to your shoulder blades, and return to the original position.

7. Kneeling Single Arm Row

Kneeling Single Arm Row Instructions

  • Place on a horizontal bench with one knee on the floor and feet on the floor with the other leg extended.
  • Support your upper body with the arm that is not working and place your palm face down on the bench.
  • Keep your spine and neck neutral and your chest facing the bench.
  • Grasp the dumbbells with your dominant hand.
  • The starting position should be with the working arms fully extended and a slight stretch felt in the posterior deltoids.
  • Raise the dumbbells toward the lower rib cage, pulling the elbows up to touch the lower back.
  • Hold the upper position for 1 second, then return to the lower position and allow the stretch to occur from the posterior deltoid before moving on to the next repetition.

Also Read: Most Effective Dip Bar Exercises for Beginners

8. Shrugs

Shrugs Instructions

  • Stand with your feet shoulder-width apart.
  • Hold a dumbbell in each hand over your arms outstretched at your sides.
  • Pull your shoulders back slightly and then lift them as far as possible toward your ears, fully contracting your triceps. The arms should remain straight.
  • Hold the upper position twice, then lower to the starting position in a controlled motion.
  • Avoid staying low for long periods of time between shakes.

9. Lat Pull-Overs

Lat Pull-Overs Instructions

  • Lie down on a flat bench and place your feet on the floor.
  • Start with dumbbells in each hand, arms fully extended over your chest.
  • Lower the dumbbells behind your head while slightly bending your elbows.
  • The endpoint should be where you feel a good stretch in your psoas muscles.
  • When the dumbbells are fully extended above the chest, pull the dumbbells back.

10. Renegade Row

Renegade Row Instructions

  • Start in a push-up position with dumbbells in each hand.
  • Once you are stabilized in a tight, straight line from head to toe, begin alternating rows from left to right.
  • Pull the dumbbells toward your rib cage so that your elbows touch your lower back and slowly return them to the ground. Repeat this with the other arm.
  • Avoid twisting the hips and shoulders on each set.
  • Do not bend excessively from the wrists, but rather stack the wrists on top of each other.

Also Read: Front Squat Vs Back Squat

Back Workout with Dumbbells

The following training examples are a collection of exercises from this article and are suitable for all levels of strength and fitness.

However, it is important to choose weights that are manageable in a safe manner.

Example

  • Each superset should consist of two exercises, each with 30-45 seconds of rest in between.
  • Perform each superset three times before moving on to the next superset.
  • There must be 60 seconds of rest between each set.

SUPERSET 1

  • Chest Supported Supinated Row x 15
  • Reverse Flyes x 10

SUPERSET 2

  • Bent Over Narrow Row x 15
  • Lat Pull Overs x 10

SUPERSET 3

  • Shrugs x 15
  • Single Arm Kneeling Row x 10

Also Read: Why Full Body Stretching Is Important

Conclusion

As you can see, there is no shortage of back exercises that can only be done with dumbbells! The exercises in this article target a variety of back muscles. These exercises are a great way to fully strengthen your back without straining your back muscles.

Of course, there are other back exercises you can do with dumbbells, but I think these 10 exercises if done correctly, will have great benefits and make your back happy.

What are your favorite exercises? Let us know in the comments section below!

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