13 Best Dumbbell Back Exercises for Strength and Size

Whether you train at home or lift in the gym, I’ve got various dumbbell back exercises for you to add to your routine.

Dumbbells are easy to use, provide an excellent range of motion, allow you to perform unilateral exercises (using one arm at a time), and help you build a firm, defined, and aesthetic back.

If you train in the gym, you can pair the dumbbell, barbell, and machine exercises to achieve the best results.

Below are the best dumbbell back exercises you can do at home to target, build, and strengthen your back muscles.

13 Best Dumbbell Back Exercises to Build Muscle

1. Dumbbell Bent-Over Row
2. Bent-Over Underhand Row
3. Incline I-Y-T Raises
4. Dumbbell Wide Row
5. Elevated Plank Row
6. Kneeling One-Arm Dumbbell Row
7. Dumbbell Deadlift
8. Bent Over Reverse Fly
9. Dumbbell Pullover
10. Kroc Row
11. Renegade Row
12. Incline Chest Supported Row
13. Superman Row

1. Dumbbell Bent-Over Row

Exercise Overview

• Difficulty Level: Beginner
• Mechanics: Compound Movement
• Target Muscle: Traps, Lats, Infraspinatus, and Core

How-to Steps

1. Holding one dumbbell in each hand, stand upright in the hip-width stance.
2. Bend your knees, push your hips back, and lean forward.
3. Keep your arms straight with your palms facing each other.
4. Brace your abdominal muscles, keep your spine straight, and drive your elbows to your sides until you feel the full contraction in your back.
5. Pause for a second, then return your arms to the start and repeat.

Benefits

• Builds upper back, lats, and bicep strength.
• It reduces the risk of back pain and enhances posture.
• Improve functional fitness that helps in daily life, such as lifting and carrying.

2. Underhand Inverted Row

This exercise is also known as Yates row.

Exercise Overview

• Difficulty Level: Beginner
• Mechanics: Compound Movement
• Target Muscles: Back, Biceps, and Abs

How-to Steps

1. Grab one dumbbell in each hand and get into a bent-over position.
2. Keep your arms straight with your palms facing against the body.
3. Row the dumbbells to the sides until your back is fully engaged.
4. Hold for a second, slowly lower the dumbbells, and return to the starting position.

Benefits

• It targets the back muscles from a different grip position and helps build a solid back.
• It also engages the biceps as the secondary muscles and provides compounding benefits.

3. Incline I-Y-T Raises

Exercise Overview

• Difficulty Level: Intermediate
• Mechanics: Compound
• Target Muscles: Back and Shoulders

How-to Steps

1. Grab a pair of dumbbells and lay down on your stomach on a 45-degree incline bench.
2. Keep your arms straight toward the ground with your palms facing inward.
3. Raise the dumbbells against you until your arms are paralleled to the floor. That’s the “I” raise.
4. Return your arms to the start and raise the dumbbells diagonally to complete the Y raise.
5. Lower your arms to the start, then raise them out to your side to complete the T raise.
6. Perform as many reps as possible and increase the increase in the subsequent sets if you feel right.

Benefits

• It bolsters the shoulder and back simultaneously and helps build an aesthetic torso.¹ Top Exercises for Back Strengthening (U.S. News & World Report) – American Council of Exercise
• IYT raises also helps burn decent calories and increase muscular endurance.

4. Dumbbell Wide Row

Exercise Overview

• Difficulty Level: Intermediate
• Mechanics: Isolation
• Target Muscles: Back and Abs

How-to Steps

1. Grab one dumbbell in each hand and stand in the bent-over position.
2. Keep your arms straight at your sides with your palms facing your in.
3. Row the dumbbells by your sides, similar to how you pull a barbell using a wide grip.
4. Hold for a second or two, then slowly lower the dumbbells and return to the starting position.

Benefits

• The dumbbell wide row highly activated the upper and the middle back muscles.
• This exercise also targets the posterior delts and helps develop a defined and symmetrical rear torso.

5. Elevated Plank Row

Exercise Overview

• Difficulty Level: Intermediate
• Mechanics: Compound
• Target Muscles: Back, Biceps, and Abs

How-to Steps

• Get into an elevated plank position by putting your right hand on a bench (arm fully extended).
• Keep your toes firmly on the ground, feet shoulder-width apart, and maintain a flat back.
• Brace your core, grab a dumbbell with your left hand with a neutral grip, and let it hang beneath your left shoulder. This is your starting position.
• Now, squeeze your back muscles to row up until the dumbbell reaches your obliques.
• Pause for a second and then lower the dumbbell to the start. That’s one rep.

Benefits

• Incline dumbbell plank rowing is an incredible exercise that not only reinforces your back muscles but also buttresses your core. Strong abdominals help in lifting heavy during deadlifts and squats.

6. Kneeling One Arm Dumbbell Row

Exercise Overview

• Difficulty Level: Intermediate
• Mechanics: Isolation
• Target Muscles: Latissimus Dorsi and Trapezius

How-to Steps

1. Grab a dumbbell in your right hand and place your left knee and left hand on a flat bench.  Keep your right foot flat on the ground.
2. Extend your right arm below your shoulder and maintain a flat back by keeping your core tight.
3. Driving your elbow up, pull the dumbbell until it reaches close to your obliques.
4. After one second of pause, lower the dumbbells to the starting position. That’s one rep.

Benefits

• The dumbbell row strengthens various muscles, including the upper back, the latissimus Doris, and the posterior shoulder.
• It also allows you to work more on the weaker side of your back and helps improve strength imbalance and muscular symmetry.

7. Dumbbell Deadlift

Exercise Overview

• Difficulty Level: Intermediate
• Mechanics: Compound
• Target Muscles: Back and Legs

How-to Steps

1. Grab one dumbbell in each hand and stand upright with your feet hip-width apart.
2. Pushing your hips back and bending your knees, lower the dumbbells until they reach shin level.
3. Pause for a couple of seconds, then slowly lift the dumbbells to the starting position. That’s one rep.
4. Maintain a tight core and straight back throughout the movement.

Benefits

• The dumbbell deadlift is a compound movement that activates various muscles simultaneously, from the quads and glutes to the shoulders and back.
• This exercise also increases strength, promotes a better posture, and improves functional fitness.

8. Bent Over Reverse Fly

Exercise Overview

• Difficulty Level: Intermediate
• Mechanics: Isolation
• Target Muscles: Upper Back and Posterior Delts

How-to Steps

1. Sit on the edge of the bench and grab a pair of dumbbells.
2. Keep your arms straight at your sides with your palms facing each other.
3. Raise the dumbbells out to the sides until your arms are parallel to your body.
4. Slowly lower the dumbbells and return to the starting position. That’s one rep.
5. Keep your back straight and remain bent over during the exercise.

Benefits

• Bent over reverse fly targets the rear deltoid and enhances upper back strength and muscle definition.² Bergquist R, Iversen VM, Mork PJ, Fimland MS. Muscle Activity in Upper-Body Single-Joint Resistance Exercises with Elastic Resistance Bands vs. Free Weights. J Hum Kinet. 2018;61:5-13. Published 2018 Mar 23. doi:10.1515/hukin-2017-0137
• It also helps build healthy and muscular shoulders.

9. Dumbbell Pullover

Exercise Overview

• Difficulty Level: Intermediate
• Mechanics: Compound
• Target Muscles: Chest and Back

How-to Steps

1. Grab a dumbbell with both hands and lie flat on a bench.
2. Keep your arms straight over your chest.
3. Lower the dumbbell backward, keeping a slight bend in your elbows.
4. Extend your arms back and feel a stretch in your chest.
5. Pull the dumbbell back to the start.

Benefits

• The dumbbell pullover hits the latissimus dorsi and pectoralis major both at once.
• It can also help you increase your upper body flexibility and build a broader torso.

10. Kroc Row

Exercise Overview

• Difficulty Level: Intermediate
• Mechanics: Isolation
• Target Muscles: Lats, Traps, and Abdominals

How-to Steps

1. Stand beside a bench or box with your one hand resting on it.
2. Hold a dumbbell in the opposite hand and stand in the split stance.
3. Pull the dumbbell towards your hip while keeping your back parallel to the ground.
4. Lower it slowly, completing the desired reps. Repeat on the other side.

Benefits

• Kroc rows build upper back and lat strength.
• It also engages the abdominal muscles and builds up your core.

11. Renegade Row

Exercise Overview

• Difficulty Level: Advanced
• Mechanics: Compound
• Target Muscles: Lats, Traps, and Abs

How-to Steps

1. Grab one dumbbell in each hand and get in a push-up position.
2. Keep your body straight and core engaged, and slightly keep your feet wider.
3. Row one dumbbell toward your hip while balancing on the other hand.
4. Lower it down, then perform the same movement with the other arm.

Benefits

• The renegade row works on the lats, traps, and shoulders and helps develop a balanced physique.
• It also increases mobility and forges abdominal muscles.

12. Chest-Supported Incline Row

Exercise Overview

• Difficulty Level: Intermediate
• Mechanics: Isolation
• Target Muscles: Upper Back and Rear Delt

How-to Steps

1. Adjust a flexible bench at a 45-degree angle, grab one dumbbell in each hand, and lie on your chest with your face down.
2. Keep your arms hanging straight down with your palms facing each other.
3. Retract your shoulder blades and row the dumbbells toward your hips.
4. Lower the dumbbells slowly to the start and repeat.

Benefits

• Incline dumbbell rows target the upper back and lats and help enhance upper body strength and muscle definition.
• It helps improve posture and scapular retraction.
• It is also ideal for individuals with lower back issues.

13. Superman Row

Exercise Overview

• Difficulty Level: Advanced
• Mechanics: Compound
• Target Muscles: Traps, Lower Back, and Abs

How-to Steps

1. Grab one dumbbell in each hand and lie prone on the floor.
2. Extend your arms forward and keep your palms down.
3. Lift your shoulders and chest and pull the dumbbells toward you until your back muscles are entirely engaged. You can also raise your legs behind while pulling the dumbbells.
4. Return to the start and repeat for the desired times.

Benefits

• The Superman row bolsters the lower back.
• This exercise also improves your balance and makes your upper body flexible.

Related Back Exercises:

• 13 Best Bodyweight Back Exercises
• 11 Best Isolation Exercises for Back
• 9 Best Resistance Band Lat Exercises to Build Back

References

• 1
  Top Exercises for Back Strengthening (U.S. News & World Report) – American Council of Exercise
• 2
  Bergquist R, Iversen VM, Mork PJ, Fimland MS. Muscle Activity in Upper-Body Single-Joint Resistance Exercises with Elastic Resistance Bands vs. Free Weights. J Hum Kinet. 2018;61:5-13. Published 2018 Mar 23. doi:10.1515/hukin-2017-0137