Dumbbell back exercises are great for building muscle and enhancing upper body strength. Maintaining a consistent and efficient back workout routine also allows you to improve your posture and overall health.
Grow a thicker and stronger back with these best dumbbell workouts.
Best Dumbbell Back Exercises
1. Dumbbell Deadlift
Deadlifts are among the best back exercises for men that you can include in your workout routine. Although you can do this exercise with the barbell equipment at your best gym amenities, your dumbbells at home will work just as well. Just make sure to do controlled movements to achieve the best results.
2. T Raises
For beginners, t raise movements are great dumbbell back exercises because they are fairly easy to do. Starting from just bodyweight, you can then progress and optimize this routine by using dumbbells.
3. Dumbbell Pallof Press Iso Hold
The Pallof Press is one of the best back workouts with dumbbells. Aside from a resistance band or cable pulley, you may perform this routine with dumbbells. Keep in mind that you press and hold as you push the dumbbells in front of you. This way, you can isolate the pressure on your back as the weights resist your movement.
4. Incline Row Dumbbell Back Exercises
Do the incline row dumbbell back exercise by finding a flat plane where you can lie down at a 30 to 45-degree angle. As you lie with your chest on the plane, row the dumbbells to your sides. Expect to feel the sensation of your shoulder blades moving apart then closer as the tension of this back exercise pulls on them.
5. Renegade Dumbbell Row
The renegade dumbbell row routine is among the free weight back exercises that can be made even more effective with dumbbells. The combination of planking with rowing movements simultaneously allows you to work on your lats, as well as your core. This double whammy routine will help you save time as you work on these two body parts at the same time.
6. Full Lateral Pulldowns
A full lateral pulldown is a great back exercise with dumbbells. With this, you won’t have to worry about not having a resistance band or pulldown machine for your workout. Just make sure that you’re gripping your dumbbells properly and of course, maintaining the right posture and form. This is a powerful exercise that allows you to focus on your mid to upper back muscles.
7. Front Squats
The front squat move is one of the well-known glute exercises for men. Notably, it helps activate and build your back muscles. They particularly help strengthen your upper back, especially while holding dumbbells as you perform this workout. The front squat is easily one of the best back exercises at home with dumbbells due to its swift and convenient aspects.
8. Bent-Over Alternating Dumbbell Row
You can do this exercise by holding a dumbbell on each hand and having your feet at a shoulder-width distance. As an added tip, pivot your knees and hips as you lower your upper body in a parallel distance to the ground. Make sure that your lower back is staying in its natural arch to ensure the effectiveness of this exercise. Dumbbell back workouts such as this one are perfect for beginners and veteran gym-goers, as well.
9. Underhand Inverted Dumbbell Row
The underhand inverted dumbbell row is one of the most reliable back exercises with weights. Do this by holding one dumbbell on each of your hands and slightly bending your knees. Keep in mind that your left and right hands should be shoulder-width apart. Then, squeeze your shoulder blades as you lift the weights to your side. Slightly loosen your grip and relax as you bring the dumbbells down again. As a tip, make sure that your feet are flat on the floor so you can stay more stable as you perform this exercise.
10. Burpees with Dumbbells
This back workout with dumbbells will surely help you achieve the stronger back you aspire to have. Start with your feet placed in a shoulder-distance position and a dumbbell in each hand. Keep your feet in place as you bend to squat while shifting to a position with your hands closer to the ground. With great force and speed, push your legs in a backward manner as you press the dumbbells overhead. Next, move your legs forward again and immediately jump upwards. Control your fall by bending your knees a bit.
11. Wood Chop Dumbbell Back Exercises
This full-body movement helps you target your lats while working on your core and arms. Due to this, many people deem the woodchop routine as one of the most efficient back weight exercises out there. If you don’t have a medicine ball with you, opting for dumbbells also works.
12. Delt Raise Dumbbell Back Exercises
This workout routine is typically associated with building arms but can also work for building a broader back. To do a delt raise, start by having your feet in a hip-width position. Then, bend your knees a bit as you lower your torso to the ground. With a straight back and bent elbows, lift your dumbbells up to your shoulders in a parallel motion. Controllably lower the weights down to your initial position and repeat. This back workout for men must be done with proper engagement to this body part’s muscles for efficiency.
13. Farmers’ Walk
This dumbbell back workout is great not only for building more toned shoulders but also for improving your grip. To do this exercise, start by clutching two dumbbells with one on each side of your body. Then, start walking as quickly as you can while holding the weights by your side. Make sure that your steps are short-distanced and that you’re engaging your arm and back muscles.
14. Chest-Supported Dumbell Row Move
The chest-supported dumbbell row is one of the best back workouts for men who wish to exercise with more ease and efficiency. Since you are lying chest-down, you can ensure that your back won’t be too bent. This way, you can improve your posture as you avoid injuries more effectively.
15. Elevated Plank Dumbbell Row
Many people rave over gym exercises for back building that target various muscle groups, as well. The elevated plank dumbbell row is just one of the best examples of these multiple-benefit routines. It offers core strength training and targets your delts, rhomboids, and lats all in one go.
16. Hang Clean Dumbbell Back Exercises
Back lifts such as this particular move can help you acquire better posture and a stronger back. You can perform the hang clean exercise with a barbell or with regular dumbbells. Ensure that your palms are facing the ceiling as you keep a straight back. This way, the proper form can help you target your lats even more efficiently.
17. Romanian Deadlifts with Dumbbells
Do this dumbbell back workout by holding two dumbbells in each hand with your feet at a hip-width distance. Then, start bending back your hips as you move your torso forward. Then, proceed with bending your knees down. Finish the routine by squeezing your gluteus muscles after returning to your original position.
18. Reverse Fly
The reverse fly is a must-include in any list of the best back workouts for men. This move allows you to target your shoulder blades, trapezius muscles, and rhomboids all in one routine. Working on these muscles allows you not only to build a broader back but improve your posture and strength as well.
19. Dumbbell Pull-Over on Flat Bench
The dumbbell pull-over routine is great for targeting your middle and lower back muscles. It allows you to move in a single-joint manner, letting you concentrate on your back muscles even more. Since you’ll be lying on a flat bench while you perform this routine, you can easily observe that it is one of the more easygoing back dumbbell exercises. Still, it doesn’t discount efficiency in putting tension on your back muscles and build mass.
20. Incline Pull-Over Dumbbell Back Exercises
The incline pull-over dumbbell move will serve as a great inclusion to your list of must-do back day exercises. While this is similar to the basic dumbbell pull-over, it differs in one aspect: position. In an inclined stance, doing this pull-over dumbbell routine allows you to activate and work on them even more intensely. The more tension your back muscles get, the quicker you’ll be able to make them bigger.
21. Basic Squat
Even the basic squat is included in the list of the most effective back exercises with dumbbell weights. Serving as added weight, the dumbbells can engage your shoulder blades and back muscles. This is done as you flex and extend them while squatting with the weights.
If you wish to perform dumbbell back exercises at home, the superman move will surely be a great option. Indeed, you don’t need to use weights at the very least when it comes to this routine. However, utilizing dumbbells can help add even more resistance and target your middle back muscles well. Do this routine by lying chest-down on the ground. Next, stretch out both of your arms in front of your face as you simultaneously extend your legs away from your body. Keep this stance and grab a hold of your dumbbells while you start raising your limbs above the ground. Briefly your position and move your body to its initial stance in a slow and controlled motion.
23. Good Morning Workout
As unique as it sounds, the good morning move is one of the most underrated yet effective lower back dumbbell exercises. Its name is coined from the etiquette of bowing as a way of greeting since it includes a bowing movement. Form is crucial when it comes to the good morning routine but when done properly, it can surely improve your back strength and posture.
24. Yates Dumbbell Row
This underhand grip move is among the easiest dumbbell back exercises that you can try. Keep in mind that your back should be in its natural arching form as you do rowing motions. As a tip, using gloves or straps can help you grip your weights more properly—helping you maintain the right form as you work out.
25. Bent-Over Underhand Dumbbell Rows
If you’re looking for good back workouts that target your shoulders and rhomboids, try out the bent-over underhand dumbbell row. This is perfect for people who fail to activate these muscles due to sitting or lying down often. In turn, performing this with proper control and form will significantly help you develop better muscle form and enhance your health
26. Alternating Dumbbell Rows
Good back exercises such as this one are great with dumbbells as weights. Do this routine by bending your hips in a forward motion. While doing this, hold your dumbbells at hip level and row each dumbbell to the side of your body. Keep your control as you slowly return to your initial stance and perform more reps of the exercise.
27. Dumbbell Swings
This variation of the kettlebell swing makes it a great back workout at home with dumbbells. Dumbbell swings are a great way to work up your abs as you build back muscles. As with any other exercise, making sure that you’re doing the right form will help you target your back muscles more effectively. This way, you can acquire a broad back more swiftly and progress to heavier weights for endurance development.
28. Wide Dumbbell Row
Compared to a basic dumbbell row, this variation offers more capacity for you to have the best back exercise in an even more optimized manner. The wide dumbbell row exercise is comprised of a single range of movement that lets you maintain balance and muscle focus. Indeed, this exercise helps you equally exercise your back muscles on all sides.
29. Quadruped Row
This routine is among the dumbbell exercises for back strength that you can try out. With this movement, you can improve your rowing form with its other variations. Due to this, many people prefer performing the quadruped dumbbell row before other rowing exercises to ensure that they get a feel of its proper stance and motion. With this, you’ll get to activate your back muscles and enhance their strength.
30. One-Arm Dumbbell Row
If you don’t want to go on all fours for a dumbbell row, this variation proves to be one of the back exercises with dumbbells that can meet your preferences. It helps you engage your lateral muscles while improving your overall form.
31. Dumbbell Shrugs
Shrugging is not only useful for expressing your indifference or doubt, it is also a great way to build a thicker back. Dumbbell shrugs can be done as back exercises at the gym or even the comforts of your home due to their minimal requirements. This move activates your upper trapezoids, which then allows you to build mass in this area.
32. Lying Lateral Raise
This back dumbbell workout is done with a dumbbell in each hand as you lie down on your chest in an inclined plane. The lying lateral dumbbell raise allows you to target your shoulder, back muscles, and even triceps. The move’s increased mobility makes it an effective back-building exercise
33. Dumbbell Twist Movement
To do the dumbbell twist, you have to start by keeping your feet at a shoulder-width distance. At the same time, you should have a dumbbell held in front of you by both hands at chest-level height. Hinge your body by the waist and twist it to the left in a controlled motion. Then, pivot towards the right as you squeeze your oblique and back muscles.
34. Towel-Grip Dumbbell Back Exercises
Getting creative with your dumbbell back exercises will make your workout routine even more fun and optimized. For instance, the towel-grip dumbbell back move serves as a distinct and effective way to build a broader back. Like the simple dumbbell row motion, you can add more intensity using a towel to grip the weight on your hand. This trick allows you to strictly follow the proper form. Moreover, this variation pushes you to exert effort in keeping your movements even more controlled and restrained.
35. Seated Dumbbell Rows
The seated row is another example of the most effective dumbbell back exercises you can do. You can carry out this move in a stable chair at home or a bench in your local gym. Just make sure that your form is on point, and that your legs are firmly on the floor. The seated dumbbell row is perfect for activating various back muscles such as your rhomboids and lats.
Benefits of Dumbbell Back Exercises
Maintaining consistent gym or home workouts for your back can significantly improve your physical health. Having stronger back muscles allows you to alleviate spinal pressure and even acquire a better posture. Exercising your lats will help you feel more active and flexible—which could further enhance your everyday living. Above all, you can feel more confident and happier knowing that you’re taking care of yourself and working towards a healthier version of yourself.