Back exercises are a must

5 Dumbbell Back Exercises To Build A Strong And Muscular Back

We’ve said this numerous times and we’ll say it again – just working towards a toned body isn’t enough, maintaining that body – each and every area of it – is an absolute necessity too.


Needless to say, the back is one of those places that require hard work and dedication in order to stay in shape. Admit it, wouldn’t you like a broad back with a signature V-taper that never fails to sizzle in every photograph it’s in?


In order to develop that mean looking back, you need to work on your back muscles, namely the traps & lats. And mind you, back muscles don’t just give you that enviable ripped back but also strengthen your spine and neck – two extremely key areas – as well as improve your core and protect your body against getting easily injured.


Dumbbells are a great way to get that back pumped, and are way easier on your joints than most other pieces of equipment. You also have the opportunity to be more flexible with dumbbells as opposed to barbells which keep you locked in position.


Given the job scene today, where there’s no fixed timing for almost every job, we either spend countless hours hunched at our desk or immersed in our smartphone, which is why every second person unsurprisingly has a back or neck condition. Hence, having a good back is all the more necessary. So, without further ado, let’s take a look at 5 dumbbell back exercises to build a strong & muscular back.



#5 Dumbbell Romanian Deadlift



Although the Dumbbell Romanian Deadlift is traditionally viewed as an exercise for your hamstrings and glutes, its importance for the back should never be underestimated. Its movements really activate your back, making it one of the dumbbell back exercises you totally should practice.

Step 1: Grab a set of dumbbells and hold them while keeping your feet hip-width apart.

Step 2: Lower yourself until you feel a stretch in your hamstrings while bending your hips backwards and allowing your lower back to arch naturally.

Step 3: Give your shoulders a good squeeze while you’re down before reverting to your original position.

Important Tip: Start off with 10 reps.

Next Up: Upright Row

#4 Upright Row

The Upright Row is one of the simpler dumbbell exercises that is extremely effective in strengthening your upper back and shoulders while also enhancing your triceps. So, you might want to get down to practising sooner rather than later.

Step 1: Stand with your feet shoulder width apart and let the dumbbells hang in front of your body with your elbows slightly bent and palms facing you.


Step 2: Pull your shoulder blades down and back while flexing your elbows, and pull the dumbbells up towards your chin until they cross your lower chest.

Step 3: Bring the dumbbells up to shoulder height and hold that position briefly before reverting to your original stance.

Important Tip: Begin with 10 reps.

Next Up: One-Arm Dumbbell Row

#3 One-Arm Dumbbell Row

The One-Arm Dumbbell Row is on the challenging side, but nevertheless is one of the dumbbell back exercises you must practice as it’s excellent when it comes to strengthening your lower back, upper back and biceps.

Step 1: Place your knee and hand on a bench and grab your dumbbell with your free hand.

Step 2: Lift the dumbbell straight up without moving anything else other than your arm while breathing out.

Step 3: Hold your position for a bit before lowering the dumbbell down.

Important Tip: Start off with 10 reps on each side.

Next Up: Dumbbell Deadlift


#2 Dumbbell Deadlift

The Dumbbell Deadlift is a proficient dumbbell back exercise due to its ability to not only work up your back but also other major muscles. So, you might want to spend a bit of time perfecting this exercise.

Step 1: Stand upright with a dumbbell in each of your hands.

Step 2: Breathe in and lower the dumbbells straight down while keeping your knees and hips a bit flexed

Step 3: Pause briefly and begin reverting to your original stance while breathing out.

Important Tip: Begin by practising 10 sets.

Next Up: Reverse Dumbbell Fly

#1 Reverse Dumbbell Fly

Reverse Dumbbell Flyes are extremely efficient when it comes to strengthening the posterior shoulder and upper back. Strength in this area helps improve your upper body posture as well as your movement. However, you might want to focus on your technique as doing this exercise the right way is imperative.

Step 1: Start out in a right leg lunge with your torso leaning forward at about 45 degrees while holding your dumbbells at knee length.


Step 2: Raise your arms out to the sides with your palms facing down until the dumbbells reach shoulder height.

Step 3: Hold your position while giving your shoulder blades a squeeze before slowly lowering your dumbbells to your original stance.

Important Tip: Start off by practising 10 reps.

Edited by
Kishan Prasad
See more
More from Sportskeeda