Fitness

Best Dumbbell Back Exercises

Getting a ripped back can be as easy as doing dumbbell back exercises. Find out how.

dumbbell back exercises

It is not enough to get a toned body. Sure, you will look good and probably reach your body weight goals. But how do you maintain your ultimate body goal? The back is one of the body parts that requires constant hard work to stay in shape.

Working on your back will not merely give you an excellent looking figure; it will also improve your posture by strengthening your spine and neck. Having a strong back is also essential if you are into other forms of sport.

For instance, a good back will improve the power you put in serving in tennis. It can also prevent sports injuries. The good news is, to get that ripped back, you do not need a variety of equipment or the biggest and baddest exercises.

All you need is to get the best dumbbells and start your dumbbell exercises at home. You can use one of these sports apps to get the best dumbbell exercises for back. Or you can go to the gym and work on your dumbbell back exercises with a professional trainer.

Nevertheless, with the plethora of back exercises you will find on the internet, here is a list of the top 9 best that will effectively tone your back. Each of these exercises is designed to target certain muscles on your back.

1. Bent Over Narrow Row

These dumbbell back exercises target the lats, erector spinae, and the rhomboids muscles. To start the exercise, have a dumbbell in each of your hands. Make sure that you are standing with your feet positioned hip-width apart.

Slightly bend your knees and bend forward at an angle that is 45 degrees at your hips. For these back dumbbell exercises, extend your arms fully. Your hands should be hanging from your chest in a straight line, and your palms should face each other.

Then, pull the dumbbells up towards the bottom part of your rib cage. Your elbows should be skimming past your sides. End these single dumbbell exercises by squeezing your shoulder blades together for a few seconds and then release to starting position.

 

2. Stiff Leg Deadlifts

These best dumbbell back exercises target the lats, erector spinae, and traps muscles. Start with a dumbbell in each of your hands. Stand straight with your feet positioned hip-width apart. For these dumbbell back exercises, your arms should be fully extended by your sides.

Maintain your spine in a neutral position and keep your shoulder blades retracted. Lean forward at the hips, and then lower your dumbbells down and to the front of your legs. Make sure that you can feel a pull through your hamstrings.

For these back exercises dumbbell, your glutes should be engaged, and your upper back should pull you back to a standing position. Make sure that your back does not bend forward. Your shoulders should also not roll inwards at any point in the exercise.

 

3. Bent Over Wide Row

These dumbbell back exercises target the lats, rear deltoids, rhomboids, and erector spinae muscles. To start these dumbbell exercises for back, place a dumbbell in each of your hands. Take a standing position with your feet positioned hip-width apart.

Slightly bend your knees. Lean forward with your hips inclining at a 45-degree angle. Extend your arms fully and hang them from the chest in a straight line. Your palms should be facing behind you.

This back strengthening muscle posture will set up the plane of movement for the exercise. Start the exercise by pulling the dumbbells upwards and towards the bottom part of your rib cage. For these dumbbell exercises to do at home, your elbows should go out and wide.

Squeeze your shoulders together for a few seconds, release, and extend your arms back to the starting position.

 

4. Upright Row

These single dumbbell exercises target the traps and rhomboids muscles. Start by standing with your feet shoulder-width apart. Each hand should be holding a dumbbell. Fully extend your arms by your sides.

Your palms should face behind you and place the dumbbells perpendicular to your legs. Pull the dumbbells upwards by using your traps. Bend your elbows in the process. Make sure that the dumbbells are moving upwards in a straight line.

Your elbows should be going out wide. Make sure that you pull the dumbbells up to your collar bones while your elbows get in line with your ears. Your upper traps should be fully contracted at this point.

Hold this dumbbell back exercises position for a few seconds and then return to the starting position to complete your back dumbbell exercises.

 

5. Reverse Fly

These dumbbell back exercises target the rhomboids, traps, rear deltoids, and erector spinae muscles. Start these best dumbbell back exercises by standing with your feet hip-width apart. Each hand should have a dumbbell.

Lean forward from the hips, push your hips backward and keep your knees slightly bent. Start the back exercises with dumbbells by hanging your arms down in front of you. Your palms should be facing each other, and the dumbbells should be together.

Bend your elbows slightly, then make a reverse fly by opening your arms out wide. Squeeze the middle of your back together. Hold the position for a few seconds and then return to the starting position. Your torso should remain static throughout the exercise.

 

6. Kneeling Single Arm Row

These dumbbell back exercises target the lats, rhomboids, traps, and rear deltoids. Start the dumbbell exercises for back by kneeling on one knee by resting it on a horizontal bench. Your other leg should be stretched out and wide with your foot on the floor.

Use your non-working arm to support your upper body by placing the palm on the bench. That is, if your right knee is bent, your right arm is the non-working arm. Your chest should face the bench while maintaining a neutral neck and spine.

Place the dumbbell in your working hand, in this case, the left hand, and fully extend that arm. You will feel a slight stretch through your rear deltoids. Then, pull the dumbbell upwards towards the bottom part of your rib cage.

Your elbow should be pulled up and back through your side. Hold this position for a few seconds. To complete these dumbbell exercises at home, return your arm to the bottom and allow the stretch through your rear deltoids to occur, and then repeat.

 

7. Chest Supported Supinated Row

These back dumbbell exercises target the lats and the rhomboids muscles. Start by making sure your bench is inclined at 45 degrees. Place your upper body on the bench. Your chest should be against the backrest.

Your feet should remain on the floor, staying straight or bent but supported by the seat part of the bench. Each hand should have a dumbbell.  Extend your arms so that they are hanging from your chest in a straight line.

Start the dumbbell back exercises by rotating the dumbbells. Your palms should face forward, giving you a supinated grip. Make sure that you have pulled the dumbbells upwards and towards the lower end of your rib cage.

To finish your single dumbbell exercises, tuck your elbows in, squeeze together your scapular, maintain the position for a few seconds, and return to the starting position.

 

8. Renegate Row

These best dumbbell back exercises target the lats, rhomboids, and traps. Start in a push-up position. Your feet should be shoulder-width apart. Make sure you are stable and that you are in a straight line from the head to the toes.

For these dumbbell back exercises, hold each dumbbell in one hand and pull one dumbbell up towards your rib cage. Your elbow should move past your side. Return this arm to the ground and repeat the process with the other arm.

When doing these back exercises with dumbbells, avoid twisting your shoulders or hips. Your wrists should be stacked above your hands to reduce excessive flexion though them.

 

9. Shrugs

These single dumbbell exercises target the rhomboids and the lats. Start by placing your feet shoulder-width apart. Each of your hands should have a dumbbell. Extend the arms fully by your side.

Continue the dumbbell back exercises by retracting your shoulders slightly. Then, your shoulders should be raised towards your ears as high as possible. Your upper traps should be fully contracted at this point.

For these back dumbbell exercises, make sure your arms remain straight. Hold this position for a few seconds, and then lower your arms to the starting position. Your movement should be controlled. Also, do not spend a lot of time in the bottom position between each shrug.

 

Conclusion

To get the best results, ensure that each of the dumbbell back exercises is done at least 15 times for each set. Three sets are a good start for any beginner. You can take a 60-seconds break after each set and start again.

Also, you can incorporate different back exercises with dumbbells for each set. For instance, if in the first set you did the reverse fly, you can do the bent over narrow row in the second set, and the chest supported supinated row in the last.

These exercises aim to leave no back muscle untouched. Therefore, do these exercises correctly, and you will be happy with your final results.

 

 

 

 

Image Credit: Unsplash