Best Back Workouts With Dumbbells

Dumbbells are versatile equipment that allow individualized hand control, ensuring stability and preventing one-sided compensation.

They can be used for various lifting techniques, including single-sided loads to engage core muscles effectively.

Back exercises focus on the upper posterior torso, assisting in pulling motions and shoulder articulation.

Common exercises involve rows and pull-like movements, targeting large muscle groups and promoting balanced development.

When you only have access to dumbbells, it is key to understand how to target all areas of the back with a variety of pulling exercises. Movements like rows and pullovers will be staples for your dumbbell back routine.

In this article, we will discuss what muscle groups make up the back, how to target the different areas of the back, and share with you some of the best dumbbell back exercises you can do to build a bigger, stronger back.

We will also share with you a sample dumbbell only back workout routine that you can use to upgrade your back workouts and get more out of your training!

What Muscles Make Up the Back

The back muscles are located along the entire backside of the body, from the base of the spine to the back of the neck.

This group of muscles is responsible for posture control, pulling, and lifting objects, and are often trained at a variety of angles.

A strong back not only helps to increase overall strength, but it can contribute to a more v-shaped physique, more defined back muscles, and a healthier posture.

When training “back”, workouts typically will target the below back muscles:

Latissimus Dorsi (Lats)

The lats are a large muscle group that spans the entire back. They run from the base of the spine (at the hips) to the back of the shoulders, in a “V” shape.

Due to the angles of attachment (diagonal) of the muscle fibers, the back needs to be targeted with both horizontal and vertical pulling movements.

Horizontal pulling movements are typically any type or row (45-90 degrees bent over row).

Vertical pulling movements are any movement where the arms are overhead and pulling towards the body (pull-ups, lat pulldowns).

Due to the fact that there are not any vertical pulling exercises you can do with dumbbells, developing a balanced back will be challenging. This is why mastering pull-ups is key.

Trapezius (Traps)

The traps run along the entire spine (up the middle of the back), and span out across the upper back and shoulders (and back of the neck).

The upper traps are most visible (top of the shoulders/back of the neck), whereas the lower and middle traps lie underneath the lats and are much less visible.

To target the upper traps, lifters rely on shrugging movements, whereas the middle and lower traps are often indirectly trained during most back exercises (and are therefore not usually needed to be trained directly).

Rhomboids and Scapular Stabilizers

These muscles can be found around and in between the shoulder blades, and are responsible for stabilizing the shoulder blades and providing support as they move (which protects the shoulders)

Training these small muscle groups often is done indirectly through training the back, however, sometimes you will need to isolate them with more target exercises (such as Y raises) or focus harder on contracting them during other movements (such as squeezing the shoulder blades together during rows)

Serratus

The serratus muscle runs underneath the armpit on a diagonal angle. This helps stabilize the shoulder blades but also assists in both pressing and pulling movements.

Targeting this muscle is done by exercises such as straight arm pulldowns (cables) or pullovers.

In dumbbell-only workouts, dumbbell pullovers will be your only serratus-focused movements, and also the closest you will be able to get to training the lats from a vertical angle.

Erectors (Lower Back)

The erectors run vertically along the lower back and are responsible for extending the trunk. Additionally, these muscles help to provide stability and support during most movements to ensure the spine does not flex or bend under loads.

Most bent-over rows, deadlifts, and squats will train the lower back, however when looking to truly isolate these muscle fibers with dumbbells (and not just train the legs in the process), then you will need to look at doing dumbbell flexion rows or bent over rows in which your back is parallel to the floor (90 degrees).

Frequently Asked Questions

How Do I Build My Back With Dumbbells?

Training your back with dumbbells is not much different than with machines or barbells. However, targeting the lats from a vertical position requires pull-ups or pull-downs in addition to dumbbell rows, which focus on horizontal pulling movements like the rhomboids and middle traps.

How Do I Train My Middle Back with Dumbbells?

To train your middle back with dumbbell rows, pull the dumbbells to your lower chest/upper abdomen while keeping your back parallel to the floor. Including flexion rows helps target all parts of the back and take it through a full range of motion. This exercise is especially beneficial for the lower and mid back.