10 Best Back and Shoulder Workout With Dumbbells

If you’re a fitness enthusiast who works out with dumbbells, then this article will be helpful for you. Here I’ll share the best shoulder and back workout that you can do at home with only dumbbells. These exercises will be beneficial when you train your back and shoulders muscles together with dumbbells at home.

Whether you’re a beginner or pro, male or female, you can do the below dumbbell exercises to build up and tone your back and shoulder muscles.

Related: Full List of Dumbbell Shoulder and Back Workout

Can you do shoulder and back workouts together?

Yes, you can train your back and shoulder together on the same day. Back and shoulder muscles work together during several shoulder and back exercises, such as the upright row, reverse fly, IYT raises, and face pull. So training both muscles on the same day wouldn’t be a bad idea.

You can train both muscles alternatively or by doing the superset. It depends on your comfort and choice. Both splits are safe, suitable, and effective.

Dumbbell Shoulder and Back Workout (10 Exercises)

  1. Dumbbell Overhead Press
  2. DB Lateral Raises
  3. Dumbbell I-Y-T Raises
  4. Dumbbell Upright Row
  5. DB Bent Over Row
  6. Single-Arm Incline Rowing
  7. DB Reverse Fly
  8. Dumbbell Facepull
  9. Dumbbell Rear Delt Circle
  10. DB Shoulder Shrug

Now, let’s see how to do each shoulder and back workout with dumbbells at home.

Save for later: 17 Dumbbell Chest Exercises You Can Do Without A Bench At Home

1. Dumbbell Overhead Press

The overhead press is one of the basic but essential workouts that build a solid and toned shoulder.

It primarily works on the front part of your shoulder that is the anterior deltoid.

shoulder and back workout with dumbbells
Seated DB Overhead Press

You can do an overhead press with the dumbbell, barbell, and smith machines.

However, the dumbbell overhead press is suitable for those who work out at home.

So you can incorporate dumbbell overhead press into your shoulder and back workout routine at home.

How to do a shoulder press with dumbbells

  1. Grab a pair of dumbbells and stand straight in the shoulder-width stance.
  2. Bend your elbows and hold the dumbbells at your shoulder height, palms should be facing forward. That’s the start.
  3. Brace your core, inhale and and press the dumbbells overhead until your arms are fully straight.
  4. Pause for a second and then slowly lower the dumbbells to the start. This is your one repetition.
  5. Do the required number of sets and reps.

If you want to know how to perform overhead press in other ways, check out this how-to various overhead press article.

2. DB Lateral Raises

You can strengthen your side delts with the dumbbell lateral raises.

The dumbbell lateral raise is one of the best workouts that will build defined shoulders at home.

Shoulder and back workout at home with dumbbells
DB Lateral Raise

You can perform lateral raises when you do shoulder and back exercises together with dumbbells.

How to do lateral raises with dumbbells

  1. Grab one dumbbell in each hand, and stand upright in the normal stance.
  2. Keepyour arms straight at your sides with your palms are facing inward.
  3. Raise your arms out to the sides until they are in line with your shoulders.
  4. Lower your arms back to the start. This is your one rep!
You may like: 12 Week Dumbbell Workout Plan (with Free PDF)

3. Dumbbell I-Y-T Raises Workout for Back and Shoulder

The DB I-Y-T raise is one of the best dumbbell compound exercises for the back and shoulders that you can do at home. 

Only a few people do IYT workouts. Because most people even don’t know or never heard about it.

The IYT raises a compound movement that simultaneously strengthens multiple muscles: front delt, side delts, rear delt, lats, and upper, middle, and lower traps.

A study conducted by the American Council of Exercise (ACE) revealed The IYT raises one of the best back workouts.

So, you can do the IYT exercise when you do the shoulder and back workout with dumbbells on the same day.

How to do I-Y-T raises

I’ve already written an article where I have shared how to do the different variations IYT raises. You can check it out if you like, or else, you can see how to do it in this video.


4. Dumbbell Upright Row

The dumbbell upright row is one of the key workouts to build shoulder and upper back at home.

You can do the upright row both with the barbell and dumbbells. However, a barbell allows you to lift a higher load, whereas a dumbbell provides a better range of motion so you can do it efficiently.

The barbell upright row is better than the dumbbell upright row, I thought. However, if you work out with only dumbbells at home, you can incorporate dumbbell upright row into your shoulder and back workout routine.

shoulder and back workouts with dumbbells
DB Upright Row Back and Shoulder Workout

How to do an upright row

  1. Stand straight holding one dumbbell in each hand with your arms are straight in front of your and palms are facing inward. That’s the start.
  2. Brace your abdominal muscles, chest up and bring the dumbbells upward toward your shin as high as possible.
  3. Pause for a couple of seconds and then lower the dumbbells to the starting position. This is your one repetition.
  4. You’ll feel the contraction in your shoulder and upper trap when you row the dumbbells upward.

5. DB Bent Over Row

Rowing is one of the best exercises for the back, whether you do with a barbell, machine, or dumbbells.

Rowing builds up and tone back muscles, and help you build bigger back.

dumbbell back and shoulder exercises
bent-over dumbbell rowing

If you work out at home with dumbbells, then dumbbell rowing is the best workout you can incorporate into your shoulder and back workout routine.

If you want to beef up back muscles, you can also find out the best dumbbell lats workout.

  1. Grab a pair of dumbbells, and stand upright with your feet shoulder-width apart.
  2. Hinge at your hips and bent your torso forward and keep your arms straight below your below your truck with your palms are facing inward. That is your starting position.
  3. Row the dumbbells at your sides so your back muscles can engage.
  4. Engaging your back muscles, hold for a couple of seconds and then lower your arms to the start. That is your one rep!

6. Incline Dumbbell Rowing Exercise for Back and Shoulder

If you want to build up and tone back muscles at home with dumbbells, DB one-arm rowing is one of the best workouts.

The incline variations of dumbbell rowing don’t only strengthen the back but also the shoulder muscles.

So when you do shoulder and back superset workout with dumbbells, please include single-arm rowing into your workout plan.

If you have a flexible bench at home, you can do the rowing on that.

How to do single-arm dumbbell rowing

  1. Set the bench to 30-45 degree incline.
  2. Push your hips back, slightly bend your knees and lean your torso forward so your chest is nearly parallel to the floor.
  3. Brace your abdominal muscles, inhale and row the dumbbell at your side until your back muscles are engaged.
  4. Pause for a moment, and then lower the dumbbell to the start. That is your one rep!
  5. Keep your back remains flat during the entire workout.

7. DB Reverse Fly

The dumbbell reverse fly workout strengthens and builds rear delt (shoulder) and upper trap (back) and helps you develop defined shoulder and back with dumbbells at home.

dumbbell workouts for back and shoulders
dumbbell workouts for back and shoulders

How to do dumbbell reverse fly

  1. Holding one dumbbell in each hand, stand straight in the shoulder-width stance.
  2. Push your hips back, slightly bend your knees and bent your torso forward so your chest is nearly parallel to the floor.
  3. Keep your arms straight below your chest with your palms are facing each other. That is your starting position.
  4. Raise your arms out to the sides as high as possible.
  5. Pause for a couple of seconds and then return your arms to the start. This is your one rep!

8. Dumbbell Face pull Shoulder and Back Workout

The face pull is a dumbbell compound workout that simultaneously strengthens and tones shoulder and back muscles.

It can be one of the best workouts to incorporate into your dumbbell home workout routine for building the shoulder and back.

  1. Holding one dumbbell in each hand with an overhand grip, and stand upright in the shoulder-width stance.
  2. Hinge forwards from your hips to lower your trunk towards the ground until your torso is parallel to the ground.
  3. Keep your arms straight below your upper body with your palms are facing the body. That’s the beginning.
  4. Keeping your core tight and back straight, pull the dumbbells outward and upward until they reach your eye level. And then reverse the move to return to the start. That’s one rep.
  5. Make sure to squeeze your shoulder blades during the movement.

9. Dumbbell Rear Delt Circle

You may haven’t heard about around the circle for the back, but it is one of the good workouts for your shoulder and back muscles.

If you work out at home with dumbbells, I suggest including them in your back and shoulder workout routine.

How to:

  1. Lie flat on your stomach with your arms are straight in front of you.
  2. Grab a pair of light dumbbells and hold it firmly. This is your starting position.
  3. Bring the dumbbells all the way behind you “in a circle” until they are together over your lower back. You’ll feel the contraction in your back muscles.
  4. Pause for a moment, and then reverse the movement to complete your first repetition.

10. DB Shoulder Shrug

The dumbbell shrug is one of the isolation workouts that will help you build a strong shoulder and upper back.

back and shoulder workout with dumbbells
Dumbbell Shrug

You can do a dumbbell shrug as a finisher workout when you train shoulder and back muscles together with the dumbbells.

How to do DB Shrug

  1. Holding one dumbbell in each hand, stand straight with your feet hip-width apart.
  2. Keep your arms straight at your sides with your palms are facing inward.
  3. Engaging your deltoids, shrug your shoulders.
  4. Do as many reps as you like.

Dumbbell Workout Routine For Shoulder and Back

You can follow this routine when you do the shoulder and back workouts with dumbbells at home.

Dumbbell Back and Shoulder Routine – Superset 1

  1. Dumbbell Overhead Press
    • 10 x 3
  2. DB Bent Over Row
    • 10 x 3
  3. Dumbbell I-Y-T Raises
    • 8 x 3
  4. Single-Arm DB Rowing
    • 10 x 3
  5. Dumbbell Upright Row
    • 10 x 3
  6. DB Rear Delt Circle
    • 8 x 3

Dumbbell Back and Shoulder Routine – Superset 2

  1. Dumbbell Overhead Press
    • 10 x 3
  2. DB Bent Over Row
    • 10 x 3
  3. Dumbbell Lateral Raises
    • 10 x 3
  4. DB Reverse Fly
    • 10 x 3
  5. Single-Arm Incline DB Rowing
    • 10 x 3
  6. Rear Delt Circle
    • 10 x 3
Related: 5 Day Dumbbell Workout Split

When you work out back and shoulder together with dumbbells, these dumbbell exercises can help you build strong shoulder and back muscles at home.

You can save more dumbbell exercises.

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