The 10 Best At Home Back Workouts With Dumbbells

at home back workouts with dumbbells

Dumbbells are one of the best pieces of equipment you can use for your back workout. Not only are they affordable, but they also provide a great range of motion that can help you achieve the best results. This post will show you some of the best exercises for great at home back workouts with dumbbells.

Can you build your back with dumbbells?

Can you build your back with dumbbells? You betcha! Back workouts with dumbbells are some of the most effective exercises you can do to build muscle and strength. By targeting all the major muscles in your back, including the lats, traps, and erectors, back workouts with dumbbells help create a well-rounded physique.

Dumbbells are excellent for those who want to get in shape at home or with minimal gym equipment. They are easily moved around and stored, so they’re more accessible than other types of gym gear like cable exercise machines which are expensive or only available in local gyms.

So if you’re looking to sculpt a strong, sexy back at home without any fancy equipment, grab a set of dumbbells, stand in front of your gym mirror, and let’s get started. They’ll provide a fabulous back workout for men and women.

Best At Home Workouts With Dumbbells

Single Arm Dumbbell Rows

The one-arm dumbbell row is a back workout with dumbbells that allows you to work each side of your back independently. To perform the one-arm dumbbell row, using a single arm and knee on a bench, start by placing a dumbbell on the floor next to a flat bench. Then, place your right knee and hand on the bench, with your left foot on the floor.

Next, reach down and grab the dumbbell with your left hand, keeping your back straight. From this position, contract your back muscles and row the weight up to the side of your chest. Pause at the top of the contraction, then slowly lower the weight back to the starting position. Repeat for the desired number of repetitions before switching sides.

Remember to keep your back straight and avoid arching it during the exercise. These can be done with light or heavy weights, making them a fantastic back workout for beginners or advanced lifters.
With progressive overload, the one-arm dumbbell row is an excellent back workout for strength and building muscle mass in the back and shoulders.

Incline Bench Dumbbell Rows

Incline Bench Dumbbell Rows are great for back workout days and an exercise anyone at home can do with dumbbells. First, set your bench to a 45-degree incline. Next, grab a dumbbell in each hand and then lie down on it with your upper chest at the end of the backrest. Keep both feet on the floor with your legs straight or your knees bent, supported by the seat.

Let the dumbbells hang with straight arms to the floor and position your palms facing forward, back, or towards the bench.

Next, row the dumbbells up to your chest, keeping your back straight and avoiding using momentum. Finally, lower the dumbbells under control and repeat for the desired reps.

At home back workouts with dumbbells such as this are a great way to work your back muscles without putting too much strain on your lower back.

Bent-over Dumbbell Rows

One of the most effective back exercises at home with dumbbells is the bent-over dumbbell row. The key to performing this exercise correctly is maintaining a solid back and shoulder position throughout the entire movement. Start by holding a dumbbell in each hand with your palms facing your legs. Next, bend your knees and hinge forward at the hips, keeping your back straight and your shoulders down and back. 

From this position, row the weights up to your chest, maintaining a strong elbow position. Squeeze your back muscles at the top of the movement, then lower the weights back to the starting position. Remember to keep your back flat and your shoulders back throughout the exercise. If you start to round your back or shrug your shoulders, you’re putting yourself at risk for injury. 

Bent-over dumbbell rows provide an excellent back workout with dumbbells for building strength in your back and shoulders. So make sure to include them in your at home back workouts with dumbbells.

Dumbbell Pullover

The flat bench dumbbell pullover is a back workout with dumbbells that primarily targets the lats and rhomboids. The lats are the largest muscles in the back, so this is an excellent exercise for adding mass. This exercise is performed with a single dumbbell and will provide an excellent at home back workout.

To begin, lie on your back on a flat bench, shoulders in line with the end of the bench, feet flat on the floor. You can also do this 90 degrees to the bench with only your shoulders and upper back making contact with the bench.

Hold a dumbbell with both hands gripping it on the inside of one end with your arms fully extended above the chest and elbows tucked in. From this starting position, slowly lower the dumbbell behind your head. Remember to keep your back flush against the bench, and your elbows slightly bent throughout the entire range of motion.

Once you feel a good stretch in the lats and have lowered the weight as far as you can without arching your back, slowly reverse the motion and return to the starting position. Repeat for the desired number of repetitions.

Renegade Dumbbell Rows

When looking for the best at home back workouts with dumbbells, Renegade rows are certainly worth a look. To start, place two dumbbells on the ground in a push-up position with both hands on the dumbbells. Next, pull up one dumbbell at a time towards your chest in a rowing motion. 

Keep your back straight, elbows close to your side, and avoid swinging the dumbbell with momentum. Next, lower the dumbbell to the ground and repeat the row with the other arm. Repeat this process until you have completed the desired number of reps. Renegade dumbbell rows are a great way to build strength in your lats, traps, and rhomboids.

Reverse Dumbbell Fly

If you’re looking for a back workout with dumbbells that will make you feel the burn, try reverse dumbbell flyes. These are a great way to target your rhomboids, rear delts, and traps, and they’re not too difficult to perform once you get the hang of them.

Start by standing with your feet shoulder-width apart and a dumbbell in each hand. Next, lean forward at the hips, pushing your hips backward with a slight bend in your knees. Start with your arms hanging to the front, palms facing each other, dumbbells touching. Then, with slightly bent elbows, perform a reverse fly, opening your arms wide and squeezing your middle at the top of the movement. Hold for one second, then slowly lower back to the starting position. Repeat for 12-15 reps, and you’ll feel the burn!

You can also perform Reverse Flyes with your chest supported on an adjustable bench set to 45 degrees.

Elevated Plank Dumbbell Row

If you’re looking for a back workout with dumbbells that also works your core, try elevated plank dumbbell rows.

To perform this technique, start in a high plank position with your feet on the floor and your forearm resting on a flat bench. Then, grab a dumbbell in one hand, pulling the weight to your chest, keeping your other elbow close to your body.

Next, return to the straight arm starting position and repeat the rows for the desired number of reps before changing arms. Again, keep your core engaged throughout the movement and back straight to prevent yourself from rocking back and forth.

Stiff Leg Dumbbell Deadlift

The stiff leg deadlift is a great back workout with dumbbells. It works your lower back, core, and glutes. Here’s how to do it:

Start by holding a dumbbell in each hand. Next, place your feet shoulder-width apart and bend your knees slightly. Keep your back straight, and lean forward from the hips until you feel a pull in your hamstrings. From here, raise the dumbbells along the sides of your legs until you’re standing upright again.
It is essential to keep your shoulders retracted and back straight for the duration of this exercise to avoid any injury.

Dumbbell Shrugs

Dumbbell shrugs are a great way to work your back muscles. Here’s how to do them. Start by standing up straight with a dumbbell in each hand by your side with palms facing your body.

Slowly raise your shoulders towards your ears with straight arms and hold in the top position for a count of two and then lower them back down again under control. Repeat.

Dumbbell shrugs are a great back exercise with dumbbells, but they’re also pretty simple to perform. Make sure you keep good form throughout the movement, and don’t let your shoulders round forward.

Upright dumbbell rows

Upright rows are generally frowned upon with barbells due to the internal shoulder rotation, which can cause injury. However, your risk of injury can be avoided by using dumbbells instead of a barbell and modifying the technique slightly. Perform these in front of a home gym mirror to ensure good form.

Start by standing with your feet shoulder-width apart and a dumbbell in each hand. Bend your knees and keep your back straight as you raise the dumbbells to your upper chest level, pulling your elbows backward slightly. Ensure your elbows do not go above shoulder height to prevent unwanted internal shoulder rotation.

Once the dumbbells reach your upper chest, pause for a moment and lower them back down to the starting position. That’s one rep! 

Summing up at home workouts with dumbbells

There you have it! The best exercises for an awesome at home back workout with dumbbells. Remember to focus on form and keep the reps slow and controlled. You should feel a burn in your back muscles after 12-15 reps. If you don’t, try adding more weight. And always warm up before any workout to reduce the risk of injury. Now get out there and start working on that back!

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