7+ Dumbbell Back Exercises To Add Strength & Thickness

Best Dumbbell Back Workout Routine

The following routine targets and strengthens your back muscles using dumbbells for an effective upper-body workout focused on muscle hypertrophy. This results in an increase of muscle cells leading to muscle growth. 

You can program these exercises as listed in a gym or as part of a productive back workout at home.

The correct loading recommendations will depend on your fitness level and experience. The guidelines below refer to the one repetition maximum (1RM) method which is an effective way to determine loading volumes. This refers to the maximum weight you can lift for one repetition.

• Strength Training — 80%–100% of your 1RM.
• Hypertrophy Training — 60%–80% of your 1RM.
• Endurance Training — 40%–60% of your 1RM.
• Power Training— 80%–100% of your 1RM.

Anatomy Of The Back

Upper Trapezius

Triangular shaped muscles located between your neck and shoulder blades.

Middle Trapezius

Muscles located in the middle of your back between your upper and lower traps.

Lower Trapezius

Small, triangular shaped muscles located below your middle traps and between your lats.

Obliques

Muscles located on the sides of your rectus abdominals. Runs on the sides of your trunk.

Latissimus Dorsi

Large, triangular shaped muscles located just below your shoulder blades. They extend along your spine down to your pelvis.

Erector Spinae

Muscles that span the entire length of your spine on either side.

The back musculature is complex and comprises multiple muscle groupings. The intrinsic or deep back muscles are well-developed and close to the skeleton. They span the vertebral column (spine) from the base of the skull to the sacrum. They work to stabilize and support spinal movement and balance. 

The intermediate back muscles are referred to as the erector spinae. They sit between the intrinsic (closest to the spine) and extrinsic (most superficial) muscles of the back. They play an active role in moving and supporting the rib cage, breathing, and flexing the upper vertebrae and head. Strengthening these muscles is especially important for reducing injury risk.

The extrinsic back muscles are located more superficially and further from the skeleton. These muscles include the latissimus dorsi, trapezius, and rhomboids, which comprise another influential muscle grouping. 

These are prime movers in many upper-body lifts and functional activities involving lifting, pulling, rowing, and carrying. They also contribute to the desirable appearance of a larger, well-developed upper body.

The exercises discussed above will engage your back muscles to improve spinal stability and increase upper-body strength and muscle gains. They will also help enhance functional performance in many areas of daily life.

Training Variables

The following training variables are important to keep in mind when performing these dumbbell back exercises. They will help ensure you maintain the proper form and technique to reduce injury potential and maximize your gains. 

Body Positioning

The body positioning during these exercises is essential for achieving desired results and avoiding injury. Below are some recommended tips to keep in mind, based on the exercise referenced.

Dumbbell Bent-Over Row

• Keep your feet shoulder-width apart to maintain stability with your hips hinging forward. 
• Maintain a slight bend in the knee to avoid locking it as this strains the knee joint.
• Engage your core and take care not to round your shoulders as this can lead to strain and discomfort.   
• Squeeze your shoulders and upper back as you pull the dumbbell up. Keep your elbow steady and close to your side to avoid it flaring outward.

Dumbbell Pullover

• Start with the dumbbell above your chest, arms extended but not locked.
• Lower the dumbbell slowly behind your head, keeping a slight bend in your elbows.
• Engage your core and keep your back flat on the bench.
• Stop when your arms are in line with your torso or you feel a deep stretch in your chest.
• Pull the dumbbell back to the starting position using your chest and lats.
• Keep your movement controlled throughout the exercise.

Dumbbell Reverse Fly

• Keep your feet in a shoulder-width stance with knees slightly bent.
• Concentrate on squeezing the shoulder blades together to activate the prime movers. Pause at the top of the movement for a count to achieve the most benefit.
• Keep your core engaged and back flat to reduce causing back pain or injury.

Incline Dumbbell Row

• Hold a dumbbell in each hand with a neutral grip (palms facing each other).
• Keep your chest in contact with the bench and engage your core.
• Pull the dumbbells towards your hips, keeping elbows close to your body.
• Squeeze your shoulder blades together at the top of the movement.

Dumbbell Shrug

• Place your feet shoulder-width apart and back straight and tall.
• Keep your knees slightly bent to avoid them locking and irritating the knee joint.
• Your core should be engaged throughout the full movement.
• Focus on contracting the shoulder blades to maximize muscle activation without straining the neck.  

Ensure to maintain steady, controlled movements and avoid swinging the dumbbells or using momentum to perform these exercises. Focus on the deliberate contraction of the target muscles to foster the mind-muscle connection. This helps you focus on the muscle activity during the exercise, increasing engagement and maximizing the results achieved.

Grip Positioning 

Grip positioning is also important during these exercises as different grips will elicit varying results. Below are some general tips to achieve your goals based on the type of grip used.

Neutral Grip (Palms facing each other)

• This grip is very effective when used during the dumbbell renegade row and bent-over row. 
• It reduces strain on the shoulders and wrists and may increase engagement of the latissimus dorsi muscle.

Pronated/Overhand Grip (Palms facing down) 

• This grip is most commonly used during the dumbbell deadlift, pull-up, reverse fly, and shrug. 
• It increases trapezius (upper back) and forearm engagement helping improve overall grip strength. Studies have shown a pronated vs. neutral grip during a pull-up increases trapezius activation rates up to 82% vs. 37%.
• However, this grip can sometimes create undue strain on the wrists. In this case, stop the movement that causes pain and seek the help of a fitness professional.

Supinated/Underhand Grip (Palms facing upward)

• This grip was found to be influential in increasing bicep and trapezius muscle activation. 
• It increases the range of motion achieved during pulling movements. It is often used in other exercises like dumbbell curls, underhand pull-ups, and chin-ups.
• Like the pronated grip, this grip can also increase strain on the wrists. Be careful in paying attention to your body and seek help if this occurs.

Benefits Of Dumbbell Back Workouts

The main benefit of a dumbbell workout to strengthen your back is that you can do it anywhere. You don’t need the large machines (although they work great and are beneficial) to make the gains you desire. Dumbbells are relatively small and you can store them at home. Having a variety of weights is important so you can increase your load over time and continue to gain strength. 

Resistance training is one of the best ways to fight chronic low back pain. By strengthening our muscles, we are giving them the capacity to support the joints that they surround. Our spine has tons of joints throughout it so building and maintaining strength decreases the chance that those joints become irritated and inflamed. Weight training can also help you lose weight by boosting your metabolism. Bigger, stronger muscles require more energy to maintain their baseline function, therefore burning more calories.

Tips For Doing Back Workouts

Proper Nutrition

Eat a healthy breakfast to give you the energy needed to fuel your workout. This should include some form of carbohydrates and protein.

Have A Plan

Planning your workout can reduce stress and time spent wandering around. Keep a journal or a note on your phone with the workout and track your progress by writing how much weight you use and how many sets and reps you perform.

Listen To Your Body

Be aware of how your exercises feel. If something feels painful, ask a personal trainer or physical therapist to help you with your form and to make sure you have the range of motion necessary for these movements.

Conclusion

Using free weights for an entire workout can simplify your routine. By including some of these exercises in your workouts, you’ll be able to strengthen all of the most important back muscles.

Paying close attention to nutrition and creating a structured plan for diet and exercise routine, can also help you reach your goals and improve your overall physique. Be sure to consult a medical professional including a personal trainer or physical therapist if you have questions regarding lifting techniques and or desire further guidance before implementing a new workout routine.