'%20x='0'%20y='0'%20height='100%25'%20width='100%25'%20%0A%20%20%20%20%20%20%20%20%20%20xlink%3Ahref='data:image/jpg;base64,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'%3E%3C/image%3E%3C/svg%3E)
Dumbbell back exercises are your best bet if you want to maximize muscle growth and build strength.
Of course, you can also opt for other bodyweight and barbell exercises to maximize muscle growth in the back. However, there're certain benefits that only dumbbell back exercises can provide, including more accessible equipment, better body posture, and increased weight progression.
On that note, here're a few best dumbbell back exercises that can maximize your muscle growth along with packing strength in your body.
Dumbbell Back Exercises for Muscle Growth
Here's a look at six such exercises:
1) Renegade Row
It's among the best dumbbell back exercises that can help you build significant muscles in your back along with increasing core stability.
To do this exercise:
- Assume the traditional high plank position on the ground while grasping dumbbells in both palms and maintaining good posture.
- Your core muscles should be engaged, with your palms stacked just under your shoulders. Row one arm at a time towards your shoulders while raising your elbows vertically.
- Complete a push-up to increase the intensity of this exercise. Perform about three sets with an average of ten repetitions.
2) Dumbbell Deadlift
Dumbbell deadlifts are a dynamic dumbbell exercise that can not only help with muscle gain but also provide a complete body workout with multi-joint movements. This exercise can also increase the strength of your lower body.
To do this exercise:
- Begin this exercise in a straight standing position while maintaining an elongated posture of the body with back flat and legs apart at shoulder distance.
- Grasp the dumbbells in both hands in an overhand grip, and place them hanging in front of your thighs.
- Hinge forward by driving your hips to the back, with your knees slightly bent to bring the weights to the ground and your back completely straight.
- With a braced core, return them back to the starting position, and repeat.
3) Dumbbell Upright Row
This is an effective exercise that involves compound movements and is quite versatile, as you can add different movements to this exercise for added intensity. It can also help in enhancing muscle symmetry with unilateral movements.
To do this exercise:
- Hold a couple of dumbbells in both palms, with your feet apart at shoulder distance and knees slightly bent.
- Maintain a tall posture throughout this exercise while holding the weights in front of your body with palms angled towards your legs.
- With the dumbbells tucked in towards your body, slowly bring the dumbbells to your chest by pulling the elbows vertically.
- Return back to the starting position by straightening your arms. Repeat.
4) Dumbbell Shrug
Dumbbell shrugs are a staple dumbbell back exercise that can build significant muscles in your back with its simple movements.
To do this exercise:
- Start by clutching the dumbbells in both hands and positioning them on the side of the body with your palms angled inwards.
- Maintain a good standing posture, with your core muscles engaged and feet apart at shoulder distance.
- Contract your trapezius, and raise your shoulders high. Return them back to their starting position, and repeat.
5) Dumbbell Farmer’s Carry
Dumbbell farmer’s carry is a great dumbbell back exercise that targets several muscles, including the obliques, shoulders, trapezius, arms, legs, and back.
To do this exercise:
- Begin in a straight standing position with good posture.
- Keep your core, shoulders, and back tight while clutching dumbbells in both hands and positioning them on the side of your body.
- Keep your gaze forward, and start moving at an even pace with a neutral spine.
6) Dumbbell Lateral Raise
Dumbbell lateral raises can not only help you build strength and muscle mass in your back but also target the shoulder muscles.
To do this exercise:
- Begin in a straight standing posture with a dumbbell in each hand, and position them on the side of your body.
- With your core braced and back straight, raise your arms to the sides to angle them parallel to the ground, with your elbows slightly bent.
- Lower the dumbbells back to their starting position, and repeat.
Bottom Line
The aforementioned dumbbell back exercises are some of the best you can incorporate in your workout routine for maximum muscle growth. These dumbbell back exercises can also provide increased muscle mass and strength from your back to your shoulders.
Beginners can start with a lighter weight to avoid any injury and incorporate the proper stance for dumbbell back exercises. Later, when you have built strength and muscles, you can move towards heavier weights.
