Top 8 Dumbbell Exercises To Build A Stronger Back

Whether you work out with dumbbells by choice or because you don't have a barbell, you'll be relieved to know that they can actually provide an expedited route to muscle growth—and a broader, more muscular back. Let’s look at some top 8 dumbbell exercises to build a more muscular back.

1. Reverse Fly

• Set your feet shoulder-width apart, then hinge at the hips to bring your torso almost parallel to the floor.

• Dumbbells should hang straight down from your shoulders, with your elbows slightly bent (but not completely straight) and palms facing each other.

• Pull your shoulder blades down and back (depress and retract) while keeping your core tight and back flat, then raise your arms to the side until your elbows are at shoulder height. 

• Pause for a moment, then slowly return to your starting position.

2. Upright Row

• Standing with your feet shoulder-width apart, hold dumbbells in front of you with your palms facing you and elbows slightly bent (not fully straight).

• When the dumbbells cross your lower chest and your elbows are at shoulder height, pull your shoulder blades back and down, flex your elbows, and pull the dumbbells up toward your chin.

3. Externally Supported Single-Arm Row

• With your right arm fully extended and your right foot directly underneath you, hinge your hips back and place your right hand on a bench, box, or chair. Continue to bend your right knee gently.

• Step back with your left foot, keeping your heel up while planting your forefoot firmly on the ground. This is where things begin.

• Drive your left elbow up and back while bringing your thumb up to the top of your rib cage from just beneath your chest.

• As you return to the starting position, fully extend your arm at the bottom. Squeeze your shoulder blade to your spine.

• Repeat as many times as desired, then switch sides.

4. Unsupported Single Arm Row

• Place your feet hip-width apart as you stand.

• Keeping the left heel elevated, step your left foot back until you're in a staggered stance.

• Reach out with your right arm straight out to the side while bringing your hips back.

• Keep your back flat, your hips and shoulders square, and both knees slightly bent.

• With your left hand, take a dumbbell. Drive your left elbow up and back while bringing your thumb up to the top of your rib cage from just beneath your chest.

• As you return to the starting position, fully extend your arm at the bottom. Squeeze your shoulder blade to your spine.

• After completing the desired number of repetitions, switch arms.

5. Batwing

• Lay face down on the weight bench with your legs straight and your chest on the bench. A bench position with an angle is another option.

• Pull the dumbbells to the outside of the bench while keeping your shoulders back and using a neutral grip on the dumbbells.

• Your upper body is permanently fixed to the bench.

• After a brief pause, slowly lower yourself, rest and then repeat.

6. Seal Row

• To do this, support a bench on a stack of weight plates, two low boxes, or both.

• Next, brace your abs while lying face down on the bench with dumbbells on either side of you.

• As you row the dumbbells up until you feel your upper back contract, visualise pulling your hands towards your hips.

• Reset and repeat after lowering yourself until your arms are straight.

7. RDL Row

• To do this, support a bench on a stack of weight plates, two low boxes, or both.

• Next, brace your abs while lying face down on the bench with dumbbells on either side of you.

• As you row the dumbbells up until you feel your upper back contract, visualise pulling your hands towards your hips.

• Reset and repeat after lowering yourself until your arms are straight.

8. Stability bent Over Dumbbell Rear Delt Raise

• Position yourself sideways on a squat rack or other sturdy surfaces while holding a dumbbell in the other hand.

• Standing with your feet shoulder-width apart while holding the squat rack in one hand, hinge at the hips while keeping your shoulders down and your chest up.

• Perform a rear delt raise (or fly) with your elbows slightly bent until your upper back and shoulders contract.

• Repeat from your starting position.

• On the other side, follow the same procedure.