Dumbbell back exercises target the upper and lower lats as well as the lower back muscles.
Browse through the various dumbbell back exercises below:
- Wide Row
- Bent Over Row
- Kneeling One Arm Row
- One Arm Row
- Dead Lift
- Stiff Legged Dead Lift
- Bend to Opposite Foot
- Twisting Bend to Opposite Foot
- Back Fly
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.
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.
Kneeling One Arm Row
Put your knee 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.
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.
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.
Stiff Legged Dead Lift
Stand up and reach down in order to hold two dumbbells with both hands (knees slightly bent).
- Raise your upper body until you are standing and lower it back after a short pause.
- Try to keep your arms straight throughout by keeping the same small arch in your elbows.
Bend to Opposite Foot
Stand up, reach down and grab a dumbbell just above one of your feet with your opposite hand (knees slightly bent).
- Lift the dumbbell up until you are standing up and lower it back after a short pause.
- Keep a slight arch in your knees throughout.
Twisting Bend to Opposite Foot
Stand up, reach down and grab 2 dumbbells just above one of your feet with your hands (knees slightly bent).
- Lift the dumbbells up until you are standing up and lower them back but to the other foot. Alternate sides.
- Keep a slight arch in your knees throughout.