Best Back Exercises With Dumbbells

Whether you’re working out with dumbbells by choice or for lack of a barbell, you’ll be glad to hear that dumbbells can actually provide an expedited route to muscle growth—and a broader, more muscular back.

Working out with dumbbells requires a greater amount of stabilization, activating more muscle fibers and increasing muscle activity, says Daniel Giordano, D.P.T., C.S.C.S., co-founder of Bespoke Treatments Physical Therapy and Fitness.

“They are also easier on your joints, he says. “You have the advantage of fine-tuning the position of the weights, as opposed to being locked in place with a barbell.

Below are eight back-building exercises—assembled by Dr. Giordano to cover your entire back, and light up your arms in the process—that require nothing more than a pair of dumbbells to perform. You don’t even need a bench.

Exercise: Reverse Fly

Target: Posterior deltoids, posterior rotator cuff, upper back muscles

Set your feet shoulder width apart, then hinge at your hips until your torso is almost parallel with the floor. The dumbbells shall hang straight down from your shoulders, with your elbows slightly bent (not fully straight) and palms facing each other.

Keeping your core tight and back flat, pull your shoulder blades down and back (depress and retract), then raise your arms out to the side until your elbows are at shoulder height. Pause, then slowly return to the starting position.

Exercise: Ys

Target: Lower trapezius, postural muscles

Set your feet shoulder width apart, then hinge at your hips until your torso is almost parallel with the floor. The dumbbells shall hang straight down from your shoulders, with your elbows slightly bent (not fully straight) and palms facing each other.

Keeping your core tight and back flat, pull your shoulder blades down and back (depress and retract), then raise your arms in front of you, thumbs pointed towards sky, until your elbows reach shoulder height. Your torso and arms should resemble a Y. Pause, then slowly return to the starting position.

Exercise: Upright Row

Target: Upper trapezius, deltoids

Stand with your feet shoulder width apart, dumbbells hanging in front of  your body with your elbows slightly bent (not fully straight) and palms facing you.

Pull your shoulder blades down and back, flex your elbows, and pull the dumbbells up towards your chin until the dumbbells cross your lower chest and your elbows are at shoulder height.

Lower the dumbbells back to the starting position.

Exercise: Shrug

Target: Upper and middle trapezius, levator scapulae

Set feet shoulder width apart. Allow the dumbbells to hang at your sides, palms facing each other, with your elbows slightly bent (not fully straight).

Pull your shoulder blades down and back. While maintaining this position, shrug your shoulders up towards your ears. Pause, then lower the dumbbells back to the starting position.

Exercise: Narrow Row

Target: Latissimus dorsi, rear deltoids, rhomboid, trapezius

Grab the desired dumbbells.

Set your feet shoulder width apart, then hinge at your hips until your torso is almost parallel with the floor. The dumbbells shall hang straight down from your shoulders, with your elbows slightly bent (not fully straight) and palms facing each other.

Keeping your core tight and back flat, draw your shoulder blades down and back (depress and retract), pulling them together, and then row the dumbbells up until your elbows are in line with your ribcage. Pause then slowly return to the starting position.

Exercise: Wide Row

Target: Rear deltoids, rhomboids, trapezius

Set your feet shoulder width apart, then hinge at your hips until your torso is almost parallel with the floor. The dumbbells shall hang straight down from your shoulders, with your elbows slightly bent (not fully straight) and palms facing you.

Keeping your core tight and back flat, draw your shoulder blades down and back (depress and retract), pulling them together. As you row the dumbbells up, point your elbows outwards, perpendicular to your torso. Pause once your upper arms are parallel with the floor, then slowly return to the starting position.

Exercise: Romanian Deadlift

Target: Erector spinae, iliocastalis, longissimus, spinalis, glutes, quadriceps, hamstrings

Set your feet shoulder width apart. Hold the dumbbells in front of your thighs with palms facing you.

Maintaining a tight core and flat back, hinge at the hips to push your butt back. With control, lower your torso until the dumbbells pass your knees or you feel a stretch in your hamstrings.

Thrust your hips forward, standing tall into the starting position.

Exercise: Lat Pullover

Target: Latissimus dorsi, triceps, rhomboids, rear deltoids

Lie on your back with your knees bent and feet flat on the floor, shoulder width apart.

Grab the desired dumbbells and press them over your chest with your palms facing each other. Allow for a slight bend in your elbows. Maintaining a flat back, lower the weights toward the floor behind your head until your arms are in line with your torso. This is your starting position.

Engage your lats and, maintaining only a slight bend in your elbows, raise the weight until it is above your chest. Pause, then return to the starting position.

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