Looking to develop your back? If so, you’re in the right place.
Using dumbbells to develop your back muscles is extremely effective no matter what your experience level is. However, knowing which are the best dumbbell exercises can be a challenge.
In this article, you’ll discover the best 14 exercises you can do to develop a t-shirt filling upper back.
Table of Contents
- 14 Best Back Exercises With Dumbbells
- 1. Bent-Over Rows With Dumbbells (Narrow & Wide Row)
- 2. Batwing Dumbbell Row
- 3. Dumbbell Incline Row
- 4. Dumbbell Reverse Fly
- 5. Dumbbell Pullover
- 6. Single-Arm Dumbbell Row
- 7. Dumbbell Incline Pause Row
- 8. Renegade Row
- 9. Dumbbell Upright Row
- 10. Good Mornings
- 11. Dumbbell Farmer's Carry
- 12. Chest Supported Supinated Row With Dumbbells
- 13. Dumbbell Shrugs
- 14. RDLs Using Dumbbells
- What Are The Benefits Of Training Your Back With Dumbbells?
- The Anatomy Of Your Back Muscles
- Pointers For Specifically Working The Back
- Frequently Asked Questions About Dumbbell Back Exercises
- Conclusion
14 Best Back Exercises With Dumbbells
1. Bent-Over Rows With Dumbbells (Narrow & Wide Row)
The bent-over dumbbell row is pretty similar to the barbell version of the row. It works your lats and rhomboids (you can change the emphasis by adjusting arm position) and requires your lower back and core muscles to help stabilize your body during the movement.
As it relies on your lower back for support, it can be a great assistance exercise to help improve your deadlift. But, it’s not suitable for gym-goers suffering from lower back issues.
How to do it:
- 1Pick up a set of dumbbells.
- 2Stand with your feet hip-width apart, knees slightly bent.
- 3Lean forward and hinge from your hips, maintaining a neutral spine.
- 4Allow the dumbbells to hang and pull them to your hips or chest (depending on the areas you want to target).
- 5Slowly bring the dumbbells back to the starting position and repeat.
Recommended Rep Range: 8-12
Garage Gym Pro Tip: Narrow grip (lift to hips) - More emphasis on the lats. Wide grip (lift to chest) - Moves focus to your upper traps and rhomboids.
Related Article - Dumbbell Rows Vs Barbell Rows

2. Batwing Dumbbell Row
The batwing dumbbell row is an excellent exercise if you want to develop your rhomboids without placing a lot of stress on your lower back.
Throughout the movement, your body is supported on an incline bench, so your core and lower back shouldn’t need to work hard at all…perfect if you’ve got lower back issues or a weak core.
How to do it:
- 1Set a bench to a 30-degree incline.
- 2Place your body chest down on the bench.
- 3Hold two dumbbells with a neutral grip.
- 4Pull the dumbbells up to the outside of the bench.
- 5Slowly lower and repeat.
Recommended Rep Range: 8-12
Garage Gym Pro Tip: Don’t go too heavy; focus on getting your form 100% correct.

3. Dumbbell Incline Row
The dumbbell incline row is one of my favorite dumbbell back exercises. It works your lats, rhomboids, biceps, and rear deltoids; it's a brilliant upper back movement.
Most gym-goers can easily perform this movement, making it suitable for all levels of experience.
How to do it:
- 1Set a bench to 30-45 degrees.
- 2Lie on the bench, chest down.
- 3Place feet hip-width.
- 4Draw your shoulders back.
- 5Lift the dumbbells to your lower rib cage.
- 6Lower and repeat.
Recommended Rep Range: 8-12

4. Dumbbell Reverse Fly
The dumbbell reverse fly is a brilliant free weights exercise to work your shoulders (rear deltoid) and upper back.
The exercise is performed in the bent-over position, placing some stress on the lower back. However, it’s a great movement if you want to develop your upper back and shoulders (rear deltoids).
How to do it:
- 1Stand with your feet hip-width, feet flat.
- 2Hold a dumbbell in each hand, elbows slightly bent.
- 3Bend over with a neutral spinal posture.
- 4Draw your shoulders back and lift the dumbbells to your shoulder level.
- 5Return to the starting position and repeat.
Recommended Rep Range: 12-14

5. Dumbbell Pullover
The dumbbell pullover is traditionally a pec movement, but it uses a large number of lats, teres major and delts, making it one of the most popular dumbbell back exercises.
While it’s simple to perform, beginners might find the form a little confusing and requires a strong grip.
How to do it:
- 1Lie perpendicular to a flat bench with your shoulders and upper back placed firmly on the bench.
- 2Place your feet hip-width apart.
- 3Hold a dumbbell with your right and left arm.
- 4Lift it above your chest and move it backwards past your head.
- 5Hold and return to the starting position.
Recommended Rep Range: 8-12

6. Single-Arm Dumbbell Row
It’s one of the easiest unilateral exercises for beginners and allows you to develop an excellent mind-muscle connection while developing a strong back. As a personal trainer, the single arm row is one of the first back exercises my clients will learn when building muscle.
The single-arm row is like the other rowing movements, but you work one side at a time while supporting the opposite side on a bench. It’s a good exercise if you suffer from lower back pain as it places less stress on the back.
How to do it:
- 1Hold a single dumbbell in one arm (left hand). Keep arm straight and left leg straight.
- 2Support your right arm and right leg on a flat bench.
- 3Keep your core tight and a neutral posture.
- 4Ensure your back leg is supporting you with your left foot flat.
- 5Draw your elbow back and bring the dumbbell to your hips.
- 6Lower the dumbbell and repeat.
Recommended Rep Range: 8-12

7. Dumbbell Incline Pause Row
This exercise is one of the best dumbbell back exercises for building your lats without needing to place excessive strain on your lower back. It’s an ideal accessory movement to add to your back workout routine.
The movement also works your rear deltoids and strengthens your shoulder blades.
How to do it:
- 1Set up as you would for a regular incline row.
- 2Pause the movement at the top.
- 3Return to the starting position.
- 4Repeat.
Recommended Rep Range: 8-12

8. Renegade Row
The renegade row is a whole body movement that not only works your upper back and arms but your entire core & stabilizing muscles.
With good form, you can use this exercise to develop a strong upper body while improving your balance and stability.
I would recommend only more advanced gym-goers attempt this exercise as it can be challenging. I would also suggest you skip this one if you have shoulder injuries.
How to do it:
- 1Put two dumbbells on the floor and assume the push-up position.
- 2Place your hands on the dumbbells, palms facing each other.
- 3Lift one dumbbell to your rib cage and lower.
- 4Repeat with the opposite side.
Recommended Rep Range: 8-12 Per Side.

9. Dumbbell Upright Row
The dumbbell upright row is a great upper trap, delts, and biceps builder.
However, if you have shoulder issues, you should avoid this movement.
The upright row can cause impingement in your shoulder muscles for some gym-goers, which isn’t a nice feeling (trust me). If you notice pain, you should skip this one.
How to do it:
- 1Hold two dumbbells, and stand tall with your legs straight.
- 2Place the dumbbells together (knuckles forward).
- 3Lift the dumbbells with your elbows high.
- 4Pause in the top position.
- 5Lower and repeat.
Recommended Rep Range: 12-15

10. Good Mornings
This compound exercise targets your lower back, erector spinae, glutes, and hamstrings. It’s one of the best back exercises with dumbbells for women and men.
Performing this exercise requires a large amount of back muscle recruitment and is one of the most challenging on this list.
How to do it:
- 1Hold a dumbbell in each hand at hip level, and stand with your feet shoulder-width apart.
- 2Keep your back straight and hinge forward.
- 3As you lean forward, keep a slight bend in your knees.
- 4Stop at the bottom and push your hips forward until your body is back in a straight line.
- 5Repeat.
Recommended Rep Range: 8-12
Garage Gym Pro Tip: Always ensure a slight bend in your knees to fully engage your hamstrings.
Read Also - Romanian Deadlifts Vs Good Mornings

11. Dumbbell Farmer's Carry
The dumbbell farmer’s carry is one of the most underrated exercises for back muscle growth. It’s relatively easy to learn and is suitable for all fitness levels.
The movement develops your full body but is perfect for building your traps, lats, middle back, erectors, rear delts, and rhomboids. Your body has to maintain stability as you lift serious weight.
How to do it:
- 1Hold a heavy dumbbell in each hand.
- 2Draw your shoulders back and down.
- 3Tighten your grip and back muscles. Walk around the gym.
- 4Repeat
Recommended Rep Range: 30-60 Seconds

12. Chest Supported Supinated Row With Dumbbells
As with other chest-supported exercises on this list, you get the benefits of the bent-over row without placing too much stress on your lower back muscles. This makes it ideal for anyone suffering from a lower back injury.
The supinated hand position helps emphasize your lats, allowing you to target the elusive lower lats.
How to do it:
- 1Set an adjustable bench to 30 degrees.
- 2Lie chest down on the bench. Keep your body in a straight line.
- 3Hold a dumbbell in each hand (palms facing forward).
- 4Draw your shoulders back.
- 5Lift the dumbbells to your hips, pausing in the top position.
- 6Lower to starting position and repeat.

13. Dumbbell Shrugs
If you want to develop brilliant upper traps, you want to add dumbbell shrugs to your workout. They are one of the best dumbbell back exercises and are extremely easy to perform.
How to do it:
- 1Hold a dumbbell in each hand, and stand tall with your shoulder blades back. (Left and right palm facing inward).
- 2Place feet hip-width apart.
- 3Keep your arms straight and shrug your shoulders upwards.
- 4Pause at the top.
- 5Slowly lower to the starting position.
- 6Repeat
Recommended Rep Range: 12-20
Garage Gym Pro Tip: Keep your shoulders back at all times for optimal trap engagement.

14. RDLs Using Dumbbells
The RDL row is a whole body movement that works your lower and upper back. The exercise also works your hamstrings and glutes due to the hip hinge movement.
While this movement works several muscle groups, I find that the combination of the two exercises reduces the effectiveness of one of the exercises (depending on your strength).
It’s also a complex movement, so it’s geared towards more advanced gym-goers.
How to do it:
- 1Hold two dumbbells at your sides and stand with your feet shoulder-width apart.
- 2Hinge forward with your back in a neutral position and slightly bend your knees.
- 3Draw your shoulder blades together and lift the dumbbells to your hips.
- 4Slowly lower the weight and repeat.
Recommended Rep Range: 8-12
Learn More - Romanian Deadlifts (RDL) Vs Conventional Deadlifts

What Are The Benefits Of Training Your Back With Dumbbells?
There are many benefits of performing dumbbell exercises for back.
Joint-Friendly
Using a barbell locks your body into a set movement pattern and grip. This can cause discomfort for some gym-goers and can lead to joint issues.
However, dumbbells give you more freedom of movement, placing less stress on your wrists, elbows, and shoulder joints.
Eliminates Imbalances
While using barbells, you can sometimes develop muscular imbalances. This is common among beginners and can easily be addressed using dumbbells.
Dumbbells allow you to work both sides equally without one side compensating for the other. This helps you reduce the likelihood of muscle imbalances while improving any existing ones.
Related Article - How To Fix Uneven Lats
Improved Muscle Development
Using dumbbells during your back workout allows each side of your body to work independently, allowing your weaker side to catch up with your dominant side.
Dumbbells generally allow a greater range of motion, which is crucial for developing your muscles.
Easier To Use
Can’t be bothered loading and unloading a barbell?
Dumbbells are hassle-free pieces of equipment that are easy to set up, use, and pack away.
Greater Range Of Motion
As I mentioned previously, you can achieve a greater range of motion using dumbbells, which will result in more work by your upper body and therefore improve your muscle & strength development.
Wide Range Of Variables
There are many variables when using dumbbells during your back workout. You can change your body position, grip, and lifting pattern…I’ll discuss these in more detail in a moment.

The Anatomy Of Your Back Muscles
Erector Spinae
Three muscles make up your erector spinae; the Spinalis, Longissimus, and Iliocostalis.
Your erector spinae muscles help with head movement, lateral flexion, and spinal extension. However, arguably their most important function is to help you maintain a neutral back while under load - crucial for preventing injury during weight lifting.
Most barbell and dumbbell back exercises will use your erector spinae to some extent.
Latissimus Dorsi (Lats)
When you think of working your back, you no doubt think about your lats. Your latissimus dorsi is the largest muscle in your back and gives you the desired V-shape most weight lifters aspire for.
The lats cover most of your back muscles, except for the traps. They begin at your scapula and vertebrae of the thoracic spine, down to the lumbar spine.
The main movements of the lats include shoulder extension and adduction, horizontal adduction and abduction, and internal shoulder rotation.
Rhomboids
Your Rhomboid's primary function is scapula adduction (bringing together), elevation (think overhead press), and inward rotation (bringing your arms towards your torso).
Strengthening your scapula will have a considerable carry-over to your other main lifts, such as bench pressing, military press, squat, deadlift, and others, as it helps stabilize your shoulder joint.
Trapezius (Traps)
Your traps are divided into three parts, the upper, middle, and lower trapezius.
The trapezius muscles are located at the side of your neck (above shoulder blades) and mainly assist your scapula movements such as elevation, depression, adduction, and outward rotation.
They also help you add mass to your frame. A well-developed set of traps is impressive.
Rear Delts
Your rear delts are worked, giving you good posture and improved injury prevention. Improving scapula function has been shown to help increase stability. [1]
See Also - 18 Dumbbell Rear Delt Exercises

Pointers For Specifically Working The Back
Proper Body Positioning
When working your muscles, you always want to ensure you use the correct form.
When training your back muscles, there are several positions.
The bent-over position, prone position (lying on your chest against a bench), incline prone position, and seated bent-over position.
Know Various Grip Positions
If you want to get the most from your back workouts, you should utilize a variety of grip positions. By changing the position of your hands during a movement, you can shift the emphasis to certain areas of your back.
The most common hand positions are overhand grip, underhand grip, and neutral grip. However, you can even use a rotated grip where your hand position moves during the back exercise.
Each grip will have a different effect on your back muscles.
As you can see, you can benefit massively from adjusting your grip position, so use it to your advantage.
If you want more variation, you can work your muscles unilaterally (using one dumbbell at a time); this increases your core engagement and places more stress on your stabilizers.
Pull Position
While training your back muscles, you can also change your pull position. An example would be pulling to your chest or hip level during a bent-over row.
I think changing the pull position is an excellent way for beginners to adjust their workout routine without learning a new movement.
However, combining all the factors mentioned above will give you the best results.
Frequently Asked Questions About Dumbbell Back Exercises
How do you warm up your back before training?
You can perform dynamic warm-up stretches combined with activation exercises such as banded face pulls, straight arm lat pull down, and others to warm up your back.
Your warm-up doesn’t have to be complex and shouldn’t take up much time.
What exercises to avoid if you have lower back pain?
If you suffer from back pain, you want to avoid movements that stress your lower back. Movements such as the bent-over row will most likely need to be avoided.
You can try using exercises that don’t place as much strain on your lower back, such as the chest-supported row.
What are the best exercises to get rid of back fat?
Unfortunately, there are no exercises that can target back fat. However, you can aim to perform exercises that burn many calories.
Compound exercises are your best option as they require multiple joint movements and recruit many muscle fibers, burning a lot of calories in the process. [2]
Also Check Out - Best Gym Equipment For Back Day
How do I know if my back pain is muscle or spine?
If you have back pain and you can feel the pain running through your arms or legs, it could be a sign of a spinal injury.
It’s best to have any pain checked by a doctor just to be sure. If you notice any unusual pain, stop working out and seek medical attention, it’s always best to be on the safe side.
How long will it take to get a toned back?
Developing muscle is a long process and can take years to build a substantial amount. However, you should begin to notice some results within the first 8-12 weeks, especially if you use a variety of exercises, grip positions, etc.
Conclusion
Developing a strong back is essential for not only your overall strength but your health too.
Dumbbell back exercises are an effective way of developing back muscles, but it can be challenging to figure out your best options.
Check out the list above and add a few to your back training program.
References:
1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5611703/
2. https://journals.physiology.org/doi/full/10.1152/ajpendo.00156.2017
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Last Updated on September 12, 2022