Dumbbell Back Exercises
You can use dumbbells to target your traps, lats, rhomboids, and levator scapulae. Learn these exercises in our dumbbell guide.
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Bench Assisted Row
• Hold a Dumbbell in your right hand.
• Lean forward, placing your left hand and knee on a weight bench.
• Let your right arm fully straighten.
• Pull your elbow up, rowing the dumbbell to your hip.
• Lower to complete one rep.
GET GOOD FORM: Focus on pulling the dumbbell to your hip. If you pull to your chest, you’ll work your biceps more than your back.
Bent Over Row
• Hold a pair of dumbbells.
• Hinge at the waist and let your arms hang.
• Pull the dumbbells to your upper stomach at the same time.
• Lower them down with control.
WHY IT WORKS: A dumbbell bent over row has a greater range of motion than using a barbell, which means your lats are targeted more.
Bent Over Row Hold
• Holding a pair of dumbbells, hinge at the waist and let your arms hang long.
• Pull the dumbbells to your upper stomach.
• Pause for 3-5 seconds at the top of the movement.
• Lower them with control back to the starting position.
MULTIPLE MUSCLES: This exercise will target your lats, rhomboids, traps, rear delts, biceps, forearms, erector spinae, core, glutes, and hamstrings.
Chest Supported Reverse Flye
• Lie on an incline weight bench, with your chest against the back pad.
• Hold a dumbbell in each hand, letting your arms hang towards the floor.
• Contract your back muscles, as you raise your arms out to the side.
Multiple Muscles: This flye variation will target your posterior deltoids, rhomboids, and trapezius.
Chest Supported Row
• Lie on an incline bench, at 30-45 degrees.
• Hold two dumbbells, arms hanging towards the floor.
• Row the weights towards your hips, and back.
GET GOOD FORM: At the top of the movement, squeeze your shoulder blades together.
Deadlift
• Hold two dumbbells on the outside of your feet.
• Keep your back straight and lift the weight from the ground, fully extending your hips.
MULTIPLE MUSCLES: This classic exercise also targets your back, arms, and shoulders.
Dead Row
• Place two dumbbells in front of your legs.
• Bend, picking them up in a pronated grip.
• Lift the weights until they pass your knees.
• Explosively raise your elbows behind your back, bringing the dumbbells towards your abdomen.
MULTIPLE MUSCLES: This combination of a deadlift and row will target your arms, back, and legs.
Devil Press
• Place two dumbbells on the floor. Hold the handles and get into a high plank position.
• Lift one dumbbell off the floor and row it towards your shoulder.
• Place the dumbbell back on the ground, and repeat on the other side.
MULTIPLE MUSCLES: The Devil press is a full body exercise, targeting your shoulders, arms, chest, back, core, and legs.
Kelso Shrug
• Lie face down on an incline weight bench.
• Hold a pair of dumbbells and let your arms hang down.
• Squeeze your shoulder blades together, the dumbbells should rise automatically.
• Hold the squeeze for a second and release, letting the weights lower again.
WHY IT WORKS: The Kelso shrug isolates the traps and rhomboids.
Kroc Row
• Hold a heavy dumbbell and rest your non-working arm on a stable surface.
• Hinge forward, at a 30-45 degree angle.
• Stagger your feet, shoulder width apart.
• Raise your elbow to bring the dumbbell up. Lower in a controlled manner.
WHY IT WORKS: The Kroc row uses momentum to move the dumbbell, allowing you to lift heavier.
Lat Pullover
• Lie on a Weight Bench, knees bent and feet flat.
• Hold a dumbbell above your chest with a slight elbow bend.
• Lower the weight behind your head until your arms are in line with your torso.
VARIATION: You can perform this with two lighter dumbbells or one heavier dumbbell.
Renegade Row
• Get into a high plank position, holding two dumbbell handles.
• Lift one dumbbell, pulling your elbow behind you.
• Alternate arms.
WHY IT WORKS: The row will target your back, and the plank will target your core.
From: Build a Solid Core with Anti-Rotational and Rotational Exercises
Reverse Flye Hold
• Hold two dumbbells by your sides.
• Hinge at the hips, maintaining a straight diagonal line with your upper body. Bend at the arms, keeping your knuckles pointed at the floor.
• Pull your shoulders back and lift both weights out to the sides, stopping before your arms straighten.
• Lower both weights with control.
MULTIPLE MUSCLES: This isometric exercise works the rear deltoids, rhomboids, traps, infraspinatus and teres minor.
Seated Bent Over Row
• Sit upright on the edge of a utility bench or weight bench seat.
• Hold a pair of dumbbells, with your arms long, knuckles pointing at the floor.
• Lean your torso forward, and pull the dumbbells towards your waist.
GET GOOD FORM: Keep your back as straight as you can during this exercise.
Side Lying External Rotation
• Lie on your side, supporting your head with one hand, and holding a dumbbell in the other hand.
• With a towel under your working elbow, rotate the dumbbell away from the body and back.
GET GOOD FORM: Try to keep your whole body stationary, except the arm moving the dumbbell.
Single Leg Back Extension
• Lie face down on a Roman chair or hyperextension bench, holding a dumbbell in the goblet position.
• Anchor one leg underneath the rollers.
• Flex at the hips, keeping your working leg off the pad throughout.
GET GOOD FORM: Make sure you engage your lower back and glutes when you lift your torso back up.
Suitcase Deadlift
• Stand tall, a dumbbell outside one foot.
• Lower yourself into a standard deadlift start position.
• Grab the dumbbell in one hand, and stand up, pulling the weight along your body.
• Lower it down again, extending your other arm for balance if needed.
WHY IT WORKS: This unilateral dumbbell exercise will help you target any muscle imbalances.
Three Point Row
• Stand in front of a weight bench, with your feet shoulder width apart.
• Bend over, placing one hand on the bench and keeping your back straight.
• Use your free hand to row a Dumbbell to your lower torso.
WHY IT WORKS: Resisting the urge to rotate your body will work your core, as well as your arms, shoulders, and back.
Wide Row
• Hold two dumbbells, feet shoulder width apart.
• Bend over, letting your arms hang long, keeping them below your shoulders.
• Pull your shoulder blades down your back and row the dumbbells up, towards your chest.
GET GOOD FORM: At the top of the movement, your upper arms should be parallel with the floor.
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