Best Back Workouts With Dumbbells To Get Lean And Burn Fat

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About

Dumbbells are versatile pieces of fitness equipment that promote stability and balanced muscle development by isolating movements for each side of the body.

Using dumbbells in a well-rounded back workout, you can engage crucial groups of pulling muscles and shoulder-related supporting structures effectively.

To achieve a lean physique and burn fat, integrate resistance exercises with maintained elevated heart rate by employing lower weights combined with higher repetitions.

The focus is on preserving muscle mass while promoting calorie expenditure, fostering a toned and lean appearance.

Incorporating core engagement by utilizing single dumbbell techniques adds another level of intensity and effectiveness to the routine.

Workout 1

Back, Trapezius, Lower Back

The 8 Best Back Exercises with Dumbbells to Get Lean and Burn Fat

Ranked By

Ranked based on Fitbod's internal data set of the most effective exercises. Learn More

1. Dumbbell Bent Over Row
SETS LOGGED
4,165,923
Back Strength
97 mScore
Back
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
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.
Sets, Reps, Weight
1
8reps
30lbs
2
8reps
30lbs
3
8reps
30lbs
Full Video & Instructions
2. Dumbbell Row
SETS LOGGED
8,648,581
Back Strength
99 mScore
Back
Dumbbells
Flat Bench
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
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.
Sets, Reps, Weight
1
8reps
35lbs
2
8reps
35lbs
3
8reps
35lbs
Full Video & Instructions
3. Dumbbell Superman
SETS LOGGED
385,740
Lower Back Strength
75 mScore
Lower Back
Dumbbells
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
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.
Sets, Reps, Weight
1
8reps
7.5lbs
2
8reps
7.5lbs
3
8reps
7.5lbs
Full Video & Instructions
4. Dumbbell Bent Over Reverse Fly
SETS LOGGED
358,110
Back Strength
84 mScore
Back
Dumbbells
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
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.
Sets, Reps, Weight
1
8reps
17.5lbs
2
8reps
17.5lbs
3
8reps
17.5lbs
Full Video & Instructions
5. Bird Dog Rows
SETS LOGGED
280,528
Back Strength
71 mScore
Back
Dumbbells
Flat Bench
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
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.
Sets, Reps, Weight
1
8reps
17.5lbs
2
8reps
17.5lbs
3
8reps
17.5lbs
Full Video & Instructions
6. Incline Dumbbell Row
SETS LOGGED
1,106,898
Back Strength
93 mScore
Back
Incline Bench
Dumbbells
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
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.
Sets, Reps, Weight
1
8reps
30lbs
2
8reps
30lbs
3
8reps
30lbs
Full Video & Instructions
7. Dumbbell Upright Row
SETS LOGGED
1,553,175
Trapezius Strength
45 mScore
Trapezius
Dumbbells
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
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.
Sets, Reps, Weight
1
8reps
25lbs
2
8reps
25lbs
3
8reps
25lbs
Full Video & Instructions
8. Dumbbell Shrug
SETS LOGGED
2,582,465
Trapezius Strength
93 mScore
Trapezius
Dumbbells
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
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.
Sets, Reps, Weight
1
8reps
40lbs
2
8reps
40lbs
3
8reps
40lbs
Full Video & Instructions