9 Dumbbell Exercises For Your Strongest Back Ever

PSA: You don’t need a pull-up bar, a barbell or a lat-pull machine to build serious strength in your back. If you want a strong back, dumbbells can work wonders, especially if you have access to a range of weights to challenge yourself towards progressive overload. 

So many of us want to focus on our core, glutes, legs or arms, but back strength isn’t something you should overlook in your strength training routine. As Harvard Health says, a strong back is crucial for good health and can improve your posture, athletic performance and daily movement patterns while also lowering your risk of injury or back pain. 

In your training, you’ll want to include a range of different exercises to target large, small, superficial and deep muscles including:

• Latissimus dorsi or lats: the large muscles on either side of your back by your ribs 

• Trapezius or traps: the large muscle that runs from the middle of your shoulder blades down your back

• Rhomboids: smaller muscles located between your shoulder blades

• Other deep muscles that run along your spine that help with stabilisation and posture such as your erector spinae

When it comes to building strength, we’ve got your back. Here are nine of our favourite dumbbell back exercises to incorporate into your workout routine, many of which feature in strength training programs available in the Sweat app. 

Dumbbell rows

1. Place a bench in front of you. Holding a dumbbell in your right hand, place your left hand and left knee on the bench with your shoulders and hips in a steady tabletop position. Extend your right arm directly below your chest. This is your starting position.

2. Bend your right elbow to pull the dumbbell in towards your body, ensuring that your elbow remains in close contact with the right side of your body.

3. Extend your right elbow to return to the starting position. 

4. Depending on your dumbbell weight, complete 8-15 reps per side.

Dumbbell Romanian deadlift 

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip (palms facing towards your body) in front of your legs. Draw your shoulder blades down and back to push your chest out slightly and draw your belly button to your spine to engage your core. This is your starting position.

2. Bend your knees slightly hinge forward from your hips and allow the dumbbells to run along the length of your thighs and halfway down your shins. Ensure you keep a slight bend in your knees throughout the movement as you maintain a proud chest. Your body should form a nice straight line from torso to head and you should feel tension in your hamstrings (back of your legs).

3. As the dumbbells reach halfway down your shins, push through your heels and use your glutes and hamstrings to bring your body upright, then extend your knees and hips to return to the starting position. Ensure that the dumbbells remain in contact with your legs. Repeat.

Straight-arm dumbbell pullover

1. Holding a dumbbell with both hands, lie down on a bench. Plant your feet on the floor on either side of the bench, or on the bench itself — whichever is most comfortable. Extend your elbows to hold the dumbbell directly above your chest. This is your starting position.

2. Without changing the angle of your elbows, draw the dumbbell backwards and over your head in an arc-like motion until your upper arms are in line with your ears.

3. Draw the dumbbell upwards and forwards in the same arc-like motion to return to the starting position, once again, ensuring that the angle of your elbows remains unchanged. Repeat.

Chest supported dumbbell row

1. Set an incline bench to a 35-degree angle. Holding one dumbbell in each hand, lie face down on the bench with both knees resting on the seat or feet planted on either side of the bench — whichever is most comfortable. Extend your arms to hold the dumbbells directly below your chest in a neutral grip (palms facing inwards). This is your starting position.

2. Bend your elbows to pull the dumbbells in towards your body, ensuring your elbows remain in close contact with the sides of your body. You should feel a small squeeze between your shoulder blades.

3. Extend your elbows to lower the dumbbells and return to the starting position. Repeat.

Renegade row 

1. Holding one dumbbell in each hand, position yourself in a high plank position with the dumbbells shoulder-width apart and your feet slightly apart behind you. Gently draw your ribs to your hips to engage your core. This is your starting position.

2. Draw the dumbbell in your right hand towards your armpit, ensuring that your elbow remains in close contact with the right side of your body. You should feel a small squeeze between your shoulder blades. Engage your core to ensure that your hips remain steady.

3. Extend your right elbow to return to the starting position.

4. Draw the dumbbell in your left hand towards your armpit, ensuring your elbow remains in close contact with the left side of your body. You should feel a small squeeze between your shoulder blades. Engage your core to ensure that your hips remain steady.

5. Extend your left elbow to return to the starting position. Continue alternating between the right and left sides.

Dumbbell upright row

1. Holding a dumbbell in each hand, plant both feet on the floor slightly further than shoulder-width apart. With your arms extended, hold the dumbbells directly in front of your body with an overhand grip (palms facing toward you). This is your starting position.

2. Using the muscles in both your shoulders, back and arms, bend your elbows outwards and upwards to bring the dumbbells up to your chest. Avoid ‘shrugging’ your shoulders by drawing your shoulder blades down and back.

3. Extend your elbows to return to the starting position. Repeat.

Dumbbell reverse flys

1. Set an incline bench to a 35-degree angle. Holding one dumbbell in each hand, lie face down on the bench with both knees resting on the seat or feet planted on either side of the bench — whichever is most comfortable. Extend your arms to hold the dumbbells directly below your chest in a neutral grip (palms facing inwards). This is your starting position.

2. While maintaining a slight bend in your elbows, pull the dumbbells upwards until they reach shoulder height. You should feel a small squeeze between your shoulder blades.

3. Gently lower the dumbbells to return to the starting position. Repeat.

Dumbbell good mornings 

1. Support a dumbbell with both hands against your upper traps, standing with your feet hip-width apart. Draw your shoulder blades down and back to push your chest out slightly. This is your starting position.

2. Hinge forwards from your hips while maintaining a proud chest and keeping your head as an extension of your spine. 

3. Push through your heels and, using your glutes and hamstrings, extend your hips to return to the starting position. You should feel this all down your posterior chain - the back side of your body. Repeat.

Farmer’s carry

1. Begin standing with your feet shoulder-width apart and a dumbbell in each hand, hanging by your sides.

2. Keep your shoulders down and back, and your chest lifted.

3. Walk forward, maintaining good posture and keeping your core engaged. Take small, controlled steps and avoid swinging your arms.

4. Ensure your shoulders stay down and back throughout the movement, with your chest lifted.

5. You’ll mainly feel this in your grip, forearms, core and legs but you’ll also be working your back by keeping your posture strong the entire time.

Have your own back

A strong back doesn’t just look good, it feels amazing and will pay back tenfold. Your workouts will feel stronger, the chances of injuring your back will be lower, not to mention carrying all the groceries in one trip will be a hell of a lot easier.

Ready to grab a pair of dumbbells and get started?