Best Beginner Back Workouts With Dumbbells

About

This workout focuses on building back strength and improving overall fitness, specifically designed for beginners.

It utilizes dumbbells, which are versatile tools allowing for isolated weight distribution in each hand to enhance stability and ensure balanced muscle engagement.

The exercises selected are straightforward, minimizing the learning curve and reducing injury risks, especially for those with less than one year of training experience.

The routine emphasizes the back, a muscle group involved in pulling motions and supporting shoulder movements, targeting key areas through movements such as Rows.

By maintaining reduced weight options, this workout is accessible yet sufficiently challenging for individuals at different fitness levels.

Workout 1

Back, Trapezius

The 6 Best Beginner Back Exercises with Dumbbells

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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
17.5lbs
2
8reps
17.5lbs
3
8reps
17.5lbs
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
30lbs
2
8reps
30lbs
3
8reps
30lbs
Full Video & Instructions
3. 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
15lbs
2
8reps
15lbs
3
8reps
15lbs
Full Video & Instructions
4. 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
22.5lbs
2
8reps
22.5lbs
3
8reps
22.5lbs
Full Video & Instructions
5. 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
25lbs
2
8reps
25lbs
3
8reps
25lbs
Full Video & Instructions
6. 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
20lbs
2
8reps
20lbs
3
8reps
20lbs
Full Video & Instructions

Best Beginner Back Workouts With Dumbbells

About

Workout 1

Back, Trapezius

Dumbbell Row

Dumbbell Bent Over Row

Dumbbell Shrug

Dumbbell Upright Row

Dumbbell Bent Over Reverse Fly

Take the guesswork out of training.

The 6 Best Beginner Back Exercises with Dumbbells

1. Dumbbell Bent Over Row

How to do it

2. Dumbbell Row

How to do it

3. Dumbbell Bent Over Reverse Fly

How to do it

4. Incline Dumbbell Row

How to do it

5. Dumbbell Shrug

How to do it

6. Dumbbell Upright Row

How to do it

Alternative Workouts

Alternative Beginner Back Workouts

Alternative Beginner Workouts with Dumbbells

Alternative Back Workouts with Dumbbells