10 Best Dumbbell Back Exercises (Build Your Muscle Routines)

The single-arm dumbbell row is a classic exercise that targets the upper back muscles, including the latissimus dorsi, rhomboids, and trapezius.

This unilateral exercise improves muscle imbalances and develops a strong, defined back.

To perform the single-arm dumbbell row:

1. Stand with feet hip-width apart, and hold a dumbbell in your right hand with a neutral grip.
2. Hinge at hips, keeping back flat and core engaged until the torso is parallel to the ground.
3. Pull the dumbbell towards your waist, and squeeze your shoulder blades together.
4. Slowly lower the dumbbell back down.
5. Switch sides and repeat with the left arm.

3. Dumbbell Renegade Row

The dumbbell renegade row is a challenging exercise that targets your entire back while engaging your core and arms.

It requires great stability and balance, making it an excellent full-body workout.

To perform the dumbbell renegade row:

1. Start in a high plank with hands holding dumbbells on the ground, shoulder-width apart.
2. Keep your body straight, with your core engaged.
3. Row one dumbbell towards your side, elbow close to your body, squeezing your shoulder blades.
4. Lower the dumbbell and repeat on the opposite side.

The dumbbell upright row is an excellent exercise for targeting the shoulders, traps, and back.

It involves lifting dumbbells vertically towards the shoulders while keeping the elbows high and close to the body.

Here's how to perform it:

1. Stand with feet hip-width apart and hold dumbbells in front of you with an overhand grip.
2. Lift dumbbells towards the chest, keeping elbows close to the body.
3. Pause at the top, squeezing shoulders and upper back.
4. Slowly lower the dumbbells back down to starting position.

5. Chest-Supported Dumbbell Row

This exercise is performed lying face down on an incline bench with your chest supported and your arms hanging straight down.

It’s a great alternative to traditional dumbbell rows, as it reduces the risk of lower back strain and allows for better isolation of the back muscles.

Here’s how to perform it:

1. Face down on a flat bench with feet flat on the ground and chest supported.
2. Grab dumbbells with palms facing each other and arms extended toward the ground.
3. Pull the dumbbells towards your ribcage, keeping elbows close to your body.
4. Squeeze shoulder blades at the top before lowering weights to starting position.
5. Repeat for desired reps while maintaining control and form.

The dumbbell pullover is an excellent upper-body exercise that targets the chest, back, and triceps muscles.

This exercise is performed lying on a bench and involves a controlled movement of the dumbbell overhead while maintaining stability throughout the body.

To perform the exercise:

1. Lie on a bench with your feet flat on the ground and your head and shoulders supported.
2. Hold a dumbbell with both hands and extend it above your chest.
3. Slowly lower the weight behind your head, keeping your elbows slightly bent.
4. Pause briefly, then raise the dumbbell back up to the starting position.
5. Repeat for your desired reps, keeping your core engaged and controlling the movement.

7. Good Morning

This exercise involves a hip hinge movement pattern that mimics the motion of bending forward, similar to how you would bow when greeting someone.

To perform the exercise: 

1. Stand with your feet shoulder-width apart, hold a dumbbell with both hands, resting it on the back of your neck.
2. Hinge forward at the hips, push your glutes back, and lower your chest.
3. Lower down with the knees slightly bent until you feel a stretch in your hamstrings without rounding your back.
4. Push your hips forward and stand back up to the starting position.

The dumbbell deadlift is a compound exercise that targets multiple muscle groups, including the hamstrings, glutes, lower back, and forearms.

It’s an excellent exercise for developing overall strength and can be performed with a pair of dumbbells.

How to perform the dumbbell deadlift:

1. Stand with your feet shoulder-width apart, a dumbbell in each hand, and arms extended in front.
2. Hinge at the hips, lowering the torso while keeping the back straight and core engaged.
3. Lower the dumbbells, keeping them close to the body.
4. Once they reach below knees, push through the heels to return to starting position.
5. Squeeze the glutes at the top to engage the hamstrings.

9. Reverse Fly

The reverse fly is a resistance training exercise that targets the upper back and shoulder muscles, particularly the rear deltoids.

It’s performed using dumbbells and can be modified to suit different fitness levels.

To perform a reverse fly with dumbbells:

1. Begin by standing with your feet shoulder-width apart and holding a dumbbell in each hand.
2. Hinge forward at the hips, keeping your back straight and your knees slightly bent.
3. With your palms facing each other, lift your arms to the sides until they parallel to the ground.
4. Squeeze your shoulder blades together at the top of the movement, then slowly lower the weights.

The farmer’s carry is a compound exercise that targets multiple muscles, including the forearms, upper back, shoulders, and core.

It involves holding a heavy dumbbell in each hand and walking for a certain distance or time.

To perform the farmer’s carry:

1. Stand tall with your feet shoulder-width apart and your core engaged.
2. Pick up the dumbbells with a neutral grip and hold them by your sides.
3. Walk forward with small steps, maintaining control on both the right and left leg.
4. Keep your shoulders, back, abs, and glutes tight and your gaze straight ahead.
5. Continue walking for a set distance or time or until you feel fatigued.