Best Advanced Back Workouts With Dumbbells

The Dumbbell Bent Over Row targets your back and biceps. Using dumbbells helps ensure both sides of your body are trained equally and adds difficulty, making it great for building strength and muscle in your back workouts.

How to do it

1. Stand with your feet shoulder-width apart, holding dumbbells beside your hips.
2. Bend your knees slightly and push your hips back, leaning your torso forward at a 45-degree angle.
3. Keep your arms extended with dumbbells under your shoulders.
4. Pull the dumbbells toward your sides, squeezing your shoulder blades together at the top.
5. Lower the dumbbells back to the starting position and repeat.

The Dumbbell Row is a great exercise that strengthens your back, shoulders, and biceps while also engaging your core for stability. You can do this exercise using a flat bench and dumbbells, making it accessible even with limited equipment.

How to do it

1. Place a dumbbell on each side of a flat bench.
2. Kneel on the bench with your right knee and place your right hand on the bench's edge.
3. Keep your torso parallel to the ground and grab the dumbbell with your left hand, palm facing your torso.
4. Pull the dumbbell up to your side, engaging your back; exhale as you lift.
5. Pause briefly at the top, then lower the dumbbell back to the starting position.

The Dumbbell Superman exercise strengthens your back, glutes, and hamstrings using dumbbells for added resistance. This variation is effective for building strength in your lower back and improving overall stability.

How to do it

1. Lie face down with your arms extended and legs straight.
2. Hold a dumbbell in each hand above your head with palms down.
3. Engage your back and glutes to lift your arms and legs a few inches off the ground.
4. Hold this lifted position briefly.
5. Lower your arms and legs back to the starting position while keeping your back and glutes engaged.
6. Keep a slight bend in your elbows and knees for good posture.

Renegade Row is a full-body exercise that works your back, shoulders, and core. By holding a plank and rowing a dumbbell in each hand, you'll build strength and stability.

How to do it

1. Stand in a plank position with a dumbbell in each hand, arms extended.
2. Keep your body straight from head to heels and feet shoulder-width apart.
3. Shift your weight to your left hand and lift the right dumbbell towards your torso.
4. Lower the right dumbbell back down and repeat with your left hand.

The Dumbbell Bent Over Reverse Fly is an exercise that strengthens the back of your shoulders. This move helps balance strength between both sides and engages your upper back as well.

How to do it

1. Grab a dumbbell in each hand, letting them hang by your sides.
2. Stand with your feet hip-width apart and slightly bend your knees.
3. Bend forward at your hips until your back is at a 45-degree angle, keeping the dumbbells between your torso and the floor.
4. Engage your core and maintain a straight back while looking ahead.
5. Lift the dumbbells out to the sides until your arms are parallel to the ground, palms facing down.
6. Squeeze your shoulder blades together as you hold this position for a moment.
7. Slowly lower the dumbbells back to the starting position, keeping tension in your back.

The Incline Dumbbell Row is a great exercise for building back strength. It uses an incline bench to help support your upper body, allowing you to focus on lifting weights without using other muscles for support.

How to do it

1. Set the bench to a 45-degree angle.
2. Lie face down on the bench, holding a dumbbell in each hand with your arms extended and palms facing in.
3. Bend your elbows and pull the dumbbells up toward your lower rib cage.
4. Lower the dumbbells back to the starting position in a controlled manner.

Bird Dog Rows are a strength exercise that targets your back, core, and glutes. This move helps improve balance and stability by combining a rowing action with a Bird Dog position, making it great for building functional strength.

How to do it

1. Set a dumbbell at the head of a bench.
2. Get on your hands and knees with your knees under your hips and hands under your shoulders, gripping the bench.
3. Pick up the dumbbell with one hand, palm facing in.
4. Keep the same-side knee on the bench and the opposite-side hand gripping the bench.
5. Engage your core, lift your opposite leg straight back, in line with your body.
6. Pull the dumbbell up to your side, keeping your elbow close to your body.
7. Hold for a moment, then slowly lower the dumbbell back down.
8. Switch sides and repeat.

The Dumbbell Shrug is a simple exercise that strengthens your upper back, specifically the trapezius muscles. Using dumbbells helps target each side equally and allows for a full range of motion.

How to do it

1. Stand tall with your shoulders back and feet hip-width apart.
2. Hold a dumbbell in each hand with your palms facing in and arms by your sides.
3. Engage your core by tightening your stomach muscles.
4. Lift your shoulders towards your ears while keeping your arms straight and neck relaxed.
5. Lower your shoulders back down to the starting position.

The Dumbbell Upright Row is a strength exercise that mainly works your shoulder muscles, especially the traps. Using dumbbells increases the challenge and helps address any strength differences between your arms.

How to do it

1. Stand tall with a dumbbell in each hand, arms straight down in front of your hips, and palms facing in.
2. Lift the dumbbells by bending your elbows and keeping them close to your body until they reach chest height.
3. Lower the dumbbells back down to the starting position while keeping your back straight.