Best Dumbbell Back Exercises for Strength and Stability

Working out the back muscles does not just build your back’s strength. The exercises target multiple upper body muscles, such as traps, rhomboids, rear delts, and lats. Most dumbbell back exercises are thus compound movements for your upper body. It means that they strengthen the entire upper body region while building muscle.

Dumbbells are versatile equipment that is easily accessible. You can use them at home or in the gym and have a good back workout.

Must Read: Best Thoracic Mobility Exercises

Top 16 Dumbbell Back Exercises

Discover the 16 best dumbbell back exercises for people of all fitness levels.

1. Basic Dumbbell Row

There are many variations of dumbbell row. But here we are talking about the basic row. This exercise affects rhomboids and lats. When done correctly, it also builds good core strength.

Here’s how to perform a basic dumbbell row:

• Stand in front of the bench with your feet shoulder-width apart.
• Lower your torso down toward the floor and push your butt back. You can rest one of your arms on the bench.
• Take the dumbbell with the other hand and with your back flat squeeze your mid-back muscles and drive your elbow up.
• Pause for a moment and lower the weight back down.

2. Dumbbell Lat Pullovers

Dumbbell lat pullovers are great for working out the upper back. This movement stretches this part of your back, making it strong and flexible.

Here’s how to perform dumbbell lat pullovers:

• Lie down on a bench.
• Hold a dumbbell with both hands and position it above your chest.
• Now lower the dumbbell backward till your arms are straight.
• Bring the dumbbell with the force of your back muscles.

3. Elevated Plank Row

Remember the basic row we talked about earlier? Elevated plank row is its more advanced variation. Holding yourself in an elevated position as you perform the row further increases the intensity of the movement, building your back strength.

Perform elevated plank row with a dumbbell with these steps:

• Get into the plank position but put your weight on a single forearm on a bech.
• Keeping your spine straight, grab the dumbbell with your other arm.
• Squeeze your back muscles and row up till the weight touches your ribcage.
• Pause for a second and lower the weight down.
• Switch arms to repeat the movement on the other side.

Read Also: 20 Best Chest Exercises for Women

4. Dumbbell Bent Over Rows

Dumbbell bent over rows is a classic back exercise that can be done anywhere. The movement builds the strength of your lats. Regularly doing dumbbells bent over rows helps you build strong and stable lats.

Here’s how to perform it:

• Grab a dumbbell in each of your hands.
• Bend your hip and keep your back straight.
• Now, pull dumbbells toward your lower ribs.
• Lower the dumbbells back down slowly and in a controlled manner.

5. Dumbbell Romanian Deadlift

Deadlifts are usually associated with the lower body. However, they are also great for the lower back. Romanian deadlifts target most of your posterior chain, including your lower back muscles, delts, and traps.

Follow these steps to perform a dumbbell Romanian deadlift:

• Grab a dumbbell in each arm and stand with your feet shoulder-width apart.
• Keep your core tight and shoulders back, and push your butt back.
• Lower your torso while keeping the dumbbells close to your shins.
• Hold at the bottom for a second and stand back up.
• Pause for a second when the dumbbells reach knee level.
• Stand back up to the beginning position.

6. Dumbbell Row Supported by the Chest

This variation of the dumbbell row uses your chest to drive the movement. The exercise targets your lats and makes these back muscles more stable.

To perform a dumbbell row supported by the chest, follow these steps:

• Lie on a bench with your face down.
• Grab a dumbbell in each hand.
• Pull the weights toward your hip.
• Squeeze your shoulder blades at the top.
• Now lower the dumbbells back to the starting position.

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7. Dumbbell Pullover

A dumbbell pullover trains your lats, shoulders, chest, core, and shoulders. While performing the movement, you must stay within a motion that is not overly challenging.

Here’s how to perform this exercise:

• Start in a position where your shoulders are on the side of the bench and form a 90-degree angle with your knees.
• Lift the dumbbells straight overhead. Drive your shoulder blades into the bench.
• Now lower the dumbbells back over your head.
• Pull the dumbbells back up to the beginning position.

8. Dumbbell Face Pulls

Dumbbell face pulls are performed with two weights on each hand. This exercise works your rear delts and traps. Over time, it helps you build strong and balanced shoulders.

Perform dumbbell face pulls by following the steps below:

• Grab a dumbbell, one in each hand.
• Lower your torso down and push your butt back.
• Now, pull the weights up to your shoulders. They should be in line with your ears.
• Pause for a moment and then lower the weights down to the starting position.

9. Farmer’s Carry

The move may seem simple but you will be amazed at how tiring it can get after performing it for a set period of time or reps. While doing it, ensure to squeeze your shoulder blades and tighten your abs.

Here’s how to perform Farmer’s Carry:

• Grab your dumbbells and squeeze the handles as you hold the weights at your sides.
• Create tension in the body by squeezing your glutes, abs, and shoulder blades.
• Keep your spine neutral and step forward.
• Keep striding from one end of the room to another for a few minutes for specific reps.

Read Also: Glute Workouts for Women

10. Reverse Flys

Reverse fly is a back move that can be easily incorporated into a workout routine. Beginners can use lighter dumbbells while advanced lifters can grab heavier ones. This exercise targets your middle back.

Follow these steps to perform reverse flys:

• Hold a dumbbell in each hand.
• Bend at the hips. Your palms should face each other.
• Lift the weights to the sides stretching your arms as straight as possible.
• Lower the dumbbells down.

11. One-Arm Dumbbell Row

One-arm dumbbell row works out the muscles of each side of your back independently. They are great for isolating the back muscles and strengthening them.

Here’s how to perform this movement:

• Hold a dumbbell in one of your hands.
• Plant the knee of the free hand on a bench. Keep your right foot on the floor, a foot from the bench.
• Keeping your back straight, pull the weight up till it reaches your torso.
• Now, return the weight to the starting position.

12. Kroc Row

Kroc row lets you lift heavier weights. Thus, it’s a great movement for adding mass to your back. Kroc row helps you build immense strength in your back muscles.

Perform the movement by following these steps:

• Hold a dumbbell in your right hand and stand behind an incline bench.
• Put your left hand on top of the bench.
• Position your right foot a bit back and lean forward till your back forms a 45-degree angle with the floor.
• With your back flat, pull the dumbbell to your rib cage’s bottom.
• Now, return to the starting position.

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13. Dumbbell Good Morning

Dumbbell Good Morning is an effective exercise to strengthen your lower back. Although the exercise is synonymous with legs, it’s great for building mass in the upper body.

Here’s how to do a dumbbell good morning:

• Place a dumbbell at the top of your back.
• Hold the weight with both hands and hinge your torso forward.
• Lower the dumbbell in a single straight line in the direction of the floor.
• When you cannot lower the dumbbell any further, go back to the beginning position.
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14. Standard Dumbbell Deadlifts

Standard dumbbell deadlift is the basic deadlift variation that every fitness enthusiast knows. Unlike a Romanian deadlift, a basic dumbbell deadlift works your lower back muscles more than any other part.

Perform the movement by following the steps below:

• Grab a dumbbell in each hand.
• Keep your feet hip-width apart and bend at your hips.
• Lower the dumbbells toward the ground.
• Now, stand back up to the starting position.

15. Single-arm Dumbbell Deadlift

This deadlift variation targets the back muscles on either side independently. It’s a great movement to make both parts of your back more balanced and strong.

Here’s how to do a single-arm dumbbell deadlift: 

• Grab a dumbbell in one of your hands.
• Bend at the hips.
• Lower the weight toward the ground.
• Stand back up to the beginning position.
• Repeat the movement after a specific number of reps and then switch hands.

16. Dumbbell Renegade Rows

Dumbbell renegade rows target the whole back. Beginners can use light weights while advanced ones can pick heavier weights to perform this movement. Renegade rows also target your core along with the back.

Perform the exercise by following the steps below: 

• Get in the plank position.
• Hold a dumbbell in each hand.
• Pull one dumbbell in the direction of your hip.
• Balance your body on the other hand.
• Now, bring the dumbbell to the starting position and switch hands.

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Summing up

A well-defined and strong back is an indicator of overall strength and stability. The exercises above can be integrated into any full-body or upper-body routine. Ensure that these movements are performed at least 2-3 times a week for the best results.