Dumbbell Back Workout: 7 Exercises & Full Routine

A well-defined, broad back is something that nearly all gym-goers aspire to construct. A matter we frequently hear is, . The reply is yes.

We offers you a beast of a back workout that only uses dumbbells. Now, you may be pondering, “What about overhead pulling movements?”. Yeah, unless you intend on hanging upside-down, not gonna occur here. Dive into 7 powerful back exercises, complete with video demonstrations, to attain a full and effective workout. 

Top 7 Exercises For Killer Back Workout With Dumbbells

Most probably, you have heard of most of those, but there could also be some surprises on this list that can make you want you had heard of them sooner. let’s get into the exercises before you get to the complete workout.

1. Overhand Bent-Over Rows

I mean, this looks like a no brainer. Whether dumbbell or barbell, bent-over rows ought to be a staple in most gym-goers’ repertoire; using an overhand grip for these rows will hit your upper back muscles (traps, rear delts, rhomboids, teres major).

2. Dumbbell Deadlifts

We do not expect you to shatter any world records, but grab the heaviest pair of dumbbells you’ll be able to handle and provides the dumbbell deadlift a shot. Your often underworked erector spinae will thanks. 

3. Helms Row

Now that your lower back is fatigued, these chest-supported rows will aid you give attention to pulling along with your lats, and your traps will be screaming, too. Be certain you are getting a very good stretch at the underside of the movement for the very best potential to construct muscle.

4. Single Arm Dumbbell Carry

It is a deceptively difficult exercise. The burden is off-center unlike the farmer’s walk, so your entire back is engaged to maintain you upright. Start by carrying the burden at your side. When you want a much bigger challenge, perform the movement with the burden held above your head. 

5. Single Arm Dumbbell Row To Hip

This name doesn’t exactly roll off the tongue, but it is going to get your lower lats screaming. The above two bent over row variations engaged the upper back. This one focuses on getting a deep stretch in your lower lat and ensuring that the lat is the prime mover quite than one other back muscle.

6. Dumbbell Lat Pullover

It is a fun one. Often on lists for chest exercises, the dumbbell pullover will give your lats an incredible pump when done appropriately. Flare your elbows out and convey the dumbbell in a large arc (quite than near the body).

7. Seated Dumbbell Rear Delt Fly

Okay, so while technically a part of the shoulder, constructing a set of solid rear delts will aid you look massive from the back. The burden ought to be difficult, but not heavy enough that it is advisable break form to maneuver it. When performing rear delt dumbbell exercises, give attention to using your delts to maneuver the burden quite than your traps. I at all times prefer to imagine I’m opening a large hard to open bag of chips to get maximal activation.

Full Dumbbell Back Workout

Wrap Up

Have a look at that—a full back workout with out a single pull-up or pulldown. There are enough exercises on here to provide you one helluva back workout. Mess around with hand position and see what works for you. Give this workout a good shot, and you will must turn sideways to suit through doorways very quickly.

Take a look at our full collection of dumbbell workouts