When you only have access to dumbbells, it’s important to know how to train your back muscles effectively.
10 Exercises to Train Your Back with Dumbbells
- Incline Dumbbell Row
- Dumbbell Bent Over Row
- One-Arm Dumbbell Row
- Renegade Row
- Dumbbell Pullover
- Dumbbell Shrugs
- Dumbbell Underhand Row
- Kroc Row
- Gorilla Row
- Dumbbell Y Raises
First, let’s understand which muscles make up the back.
The back muscles run along the entire posterior side of the body, from the base of the spine up to the back of the neck.
These muscles are responsible for posture, pulling, and lifting movements, and are often trained from various angles. A strong back not only improves overall strength but also contributes to a V-shaped physique, more defined back muscles, and better posture.
Trapezius
Latissimus Dorsi (Lats)
Erectors (Lower Back)
Below are 11 exercises you can use to train your back muscles.
1. Incline Dumbbell Row
Target Muscle: Lats
Key Tip:
Think about pulling your elbows toward your hips. This helps you engage your back muscles more effectively instead of relying heavily on your biceps.
2. Dumbbell Bent Over Row
Target Muscle: Lats
Key Tip:
Your hips should remain completely still throughout the movement.
3. One-Arm Dumbbell Row
Target Muscle: Lats
Key Tip:
Avoid any rotation of your hips or upper body. Imagine your back is a flat table—if there were a glass of water on it, it wouldn’t spill.
4. Renegade Row
Target Muscle: Lats
Key Tip:
A wider stance provides more stability. If you struggle with balance, use lighter weights, slow down the movement, and pause where you feel unstable.
5. Dumbbell Pullover
Primary Muscle: Chest
Secondary Muscle: Lats
Key Tip:
The goal is to achieve a deep stretch and then use your muscles to pull the weight back overhead. Perform the movement slowly to protect your shoulder joints.
6. Dumbbell Shrugs
Target Muscle: Trapezius
Key Tip:
Keep your chin slightly tucked (about 1–2 inches) and focus on moving your shoulders upward and backward.
7. Dumbbell Underhand Row
Target Muscle: Lats
8. Kroc Row
Target Muscle: Lats
Pro Tip:
You should feel a strong stretch in your lats. If not, make sure you’re controlling the lowering phase and using your back muscles—not momentum—to lift the weight.
9. Gorilla Row
Primary Muscle: Lats
Secondary Muscles: Trapezius and Lower Back
Key Tip:
Do not allow your hips to move at any point during the exercise.
10. Dumbbell Y Raises
Target Muscle: Trapezius
Key Tip:
Use very light weights and perform higher-repetition sets.
Your Training Companion: GYMAT
With the GYMAT web app, you can access most of the exercises listed above, along with dozens of other back-training movements. You can also receive a personalized workout program tailored to your goals and fitness level.