Now stop giving the entire attention on your front body, because your back side has a whole world of potential gains vested in it for you. Dedicate your time and sweat now on building your back muscles, with theses super effective dumbbell back exercises just for you.

Dumbbell Back Exercises

  1. Reverse Fly

Target your upper back muscles and fly back

  • With your feet, shoulder width apart, slightly hinge on the hips
  • Your torso should almost be parallel to the floor
  • With slightly bent elbows hang your dumbbells straight down from your shoulders
  • Raise the arms out to the side, until elbows are at shoulder height
  • Hold and repeat keeping your back flat and cores tight

  1. Bent Over Row

Freeze your body and let your arms move

  • Stand up, with slightly bent knees reach down to hold the 2 dumbbells
  • Keeping your upper arm parallel to the body, lift them up, hold and then lower it slowly

  1. Romanian Dead Lift

Lift up your back muscles with your dumbbells

  • Stand with feet, hip width apart and grasp 2 dumbbells with both the hands
  • Lower yourself with your hips bend back, torso forward and feel the stretch in your hamstrings
  • Hold for few seconds and return back by squeezing your glutes at the top

  1. Upright Row

One among the effective dumbbell workout to strengthen your back and triceps

  • Stand with your feet shoulder width apart
  • With your elbows slightly bent and hang the dumbbells in front of your body
  • Pull the dumbbells up towards your chin, by slowly pulling your shoulder blades back and down
  • Hold the pause and repeat

  1. Shrug

This dumbbell back exercise is quite simple and effective

  • Placing your feet shoulder with apart, allow the dumbbells to hang at your sides with bent elbows
  • Maintaining the posture, shrug your shoulders up towards your ears, pulling your shoulder blades back and down
  • Pause and repeat by lowering the dumbbells

  1. Incline Bench Row

Find a bench with a 30 – 45 degree inclination

  • Lie on it, chest down
  • Grab 2 dumbbells and hang it down
  • Lift your body up by rowing your shoulder blades

  1. Dumbbell Skull Crushers
  • On a bench, lie facing up
  • Lower the dumbbells until the elbows are at 90 degree
  • Push them back to the initial position.
  • Repeat for 10 reps

  1. Lateral Pullovers

This is one among the best dumbbell back exercise, which benefits your triceps and back muscles.

  • With your knees slightly bent, lie on the floor, feet shoulder width apart on the floor
  • Grab 2 dumbbells and lower them towards the floor just behind your head, by pressing them over the chest
  • Maintain your arms in line with torso
  • With a slight bent in the elbow, raise the weight above your chest, by engaging your laterals
  • Pause for a short period and repeat

  1. Opposite Foot Bent
  • Stand on the feet, reach down and grab a dumbbell, above one of your feet
  • The feet and the hands with the weight should be the opposite.
  • Lift the dumbbell back to a standing position and lower it back
  • Keep your knees slightly bent throughout

  1. Lying Lateral Raise

This dumbbell back workout is done lying on a 30 degree inclined bench.

  • Lie on it, chest down and 2 dumbbells hanging
  • By squeezing the shoulder blades raise both arm out at 90 degrees to the sides
  • Pause and repeat

  1. YS
  • Hinge at your hips with feet shoulder width apart
  • Hang the dumbbells straight down from shoulders
  • With flat back, pull the shoulder blades
  • Raise the arms in front of you pointing towards sky, with elbows at the shoulder height

  1. Kneeling One Arm Row
  • Place knee and hand on a bench
  • Hold a dumbbell with the other hand
  • Raise it up by moving, only your arm and lower back
  • Pause and repeat

  1. Stiff Legged Dead Lift
  • Reach down to grab 2 dumbbells
  • Raise the upper body to a standing position
  • Lower it back without bending your knees to an extent

  1. One Arm Power Row

This dumbbell back exercise focus on the traps.

  • Stay in the position of kneeling one arm row
  • Now raise the dumbbell with more power towards the hip and the elbows just above the hip
  • Pause and repeat

  1. Wide Row
  • Maintain the posture of a bent over gym bench
  • In wide row, as you row the weight up, elbows should be pointed outwards perpendicular to torso
  • Pause, while the upper arm is parallel to the floor and return

  1. Twisting Bend
  • Stand up, grab the dumbbells up
  • Lift them up, straighten the foot and lower them back to the other foot
  • Alternate the sides accordingly

  1. Single Leg Romanian Dead Lift
  • Hold the dumbbell in opposite hand of the supporting leg
  • Lower the body, by bending the hip
  • Swing the free leg back
  • Lower the dumbbell down the thighs
  • Pause and return

  1. Floor Press
  • Lie on the floor with your back and feet flat
  • Position dumbbells at shoulders, elbows at floor
  • Push them up straight over head
  • Lower it and repeat

  1. Chest Supported Row
  • Lie face down on an inclined bench, weight on your toes
  • Hold dumbbell parallel to the floor
  • Pull the weight up towards chest by squeezing the back muscles
  • Lower it down and repeat

  1. Plank Row
Dumbbell back plank exercise
  • Lie down in the push up position with dumbbells in each hand
  • Pull the right dumbbell toward oblique muscles
  • Lower it and repeat in alternate sides

  1. One Arm Dumbbell Lift
One Arm Dumbbell Lift
  • Akin to the dead lift, but this uses a single dumbbell
  • Lower it down to the center rather than to your foots

  1. Split Stance Dumbbell Row
  • Maintain the split stance position with one knee bent forward and the other backward
  • Push the dumbbell up alternatively overhead, straining the back muscles

  1. Palms In Shoulder Press
  • Hold dumbbells in each hand at shoulder level
  • Palms facing each other, push the weight up, overhead
  • Pause, lower it and repeat

  1. Squats
  • Begin and maintain the squat posture throughout, by holding the dumbbells
  • Lift both the dumbbells up to the chest and slowly lower after a pause
  • Repeat till you feel the back strain

  1. Rotator Cuffs
  • Lie on a bench on your side.
  • Hold a dumbbell with your top arms at 90 degree angle
  • Keeping the elbows tight at sides, open your arm outwards
  • Return back and switch sides

These are the best back dumbbell exercises that effectively tones our back muscles and triceps. Sweat it out!

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