Dumbbell back exercises target the upper and lower lats as well as the lower back muscles.
Browse through the various dumbbell back exercises below:
Standing Wide Row
Grab one dumbbell with each hand and flex your knees and hips to bring yourself to a squatting position.- Lift both dumbbells straight up without altering the angles at your knees and hips and lower them back after a short pause.
- Breathe out when lifting the dumbbells and breathe in when returning to starting position.
Grab one dumbbell with each hand and flex your knees and hips to bring yourself to a squatting position.Bent Over Row
- Stand up and reach down in order to hold two dumbbells with both hands (knees slightly bent).
- Lift the dumbbells up until your upper arms are parallel to your body and lower them back after a short pause.
- Try to keep your back straight throughout. Only the arm should move.
Stand up and reach down in order to hold two dumbbells with both hands (knees slightly bent).Kneeling One Arm Row
- Put yourknee and hand on a bench and grab a dumbbell with your other hand.
- Lift the dumbbell straight up without moving anything else than your arm and lower it back down after a short pause.
- Breathe out when raising the dumbbell and in when returning to starting position.
Put yourknee and hand on a bench and grab a dumbbell with your other hand.One Arm Row
- Position yourself bent forward in front of a bench while holding a dumbbell with one hand (arm extended).
- Lift the dumbbell up until your upper arm is parallel to your body and lower it back after a short pause. Alternate hands when set is completed.
- Try to keep your back straight throughout. Only the arm should move.
Position yourself bent forward in front of a bench while holding a dumbbell with one hand (arm extended).Dead Lift
The dumbbell deadlift is one of the most efficient dumbbell back exercises that you can do. The reason, is that the dumbbell deadlift not only exercises the back but also most of the major muscle groups.- Stand up and grab a dumbbell with each of your hands.
- Flex your knees and hips in order to lower the dumbbells straight down and raise yourself back up after a short pause.
- Breathe in when lowering and breathe out when returning to starting position.
Stand up and grab a dumbbell with each of your hands.
Stand up and reach down in order to hold two dumbbells with both hands (knees slightly bent).
Stand up, reach down and grab a dumbbell just above one of your feet with your opposite hand (knees slightly bent).
Stand up, reach down and grab 2 dumbbells just above one of your feet with your hands (knees slightly bent).
Lie down on your chest on the bench and grab two dumbbells with your hands, elbows at 90 degree angles.
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