Maybe you’re tired of crowded gym machines and want to build your back at home? Or perhaps you’ve been doing the same old bodyweight exercises and want to step things up?
You can build serious back strength with just a set of dumbbells. No cable machines, no fancy equipment – just you and some weights.
Here are 15 Effective Back Workouts with Dumbbells that’ll help you build width, thickness, and better posture.
Narrow and Wide Row
This one’s a smart way to hit multiple back muscles without switching exercises.
You’ll alternate between narrow rows (great for your middle back) and wide rows (hello, lats!).
It’s like getting two exercises in one, so you can build both width and thickness without the hassle.
How to perform:
- Stand with your feet shoulder-width apart and a slight bend in your knees.
- Hold a dumbbell in each hand, with your palms facing each other.
- Hinge at your hips, keeping your back straight and your torso slightly leaned forward.
- Perform a narrow row by pulling the weights toward your chest, keeping your elbows close to your sides.
- Lower the weights back down.
- Perform a wide row by pulling the weights toward your chest, flaring your elbows out wide.
- Lower the weights back down and repeat the sequence.
- Alternate between the narrow and wide rows for the desired number of repetitions.
Plank and Row
Ready to challenge your balance?
This exercise combines a plank hold with rowing, so your core has to work overtime to keep you stable.
Don’t worry if you wobble at first – that’s totally normal when you’re learning to coordinate the movement.
How to perform:
- Start in a high plank position with your hands on dumbbells, feet shoulder-width apart, and your body in a straight line from head to heels.
- Pull one dumbbell toward your chest, bending your elbow and squeezing your back muscle, while keeping your core tight and your hips stable.
- Lower the dumbbell back down to the floor slowly and controlled.
- Repeat the rowing motion with the other arm, pulling the dumbbell toward your chest while keeping your body stable.
- Lower the dumbbell back down to the floor.
- Continue alternating arms, making sure to maintain a stable plank position throughout the exercise.
Super Push Up
This one might look complicated, but think of it as two moves you probably already know put together.
You’ll flow from a superman stretch right into a push-up. If the transition feels awkward initially, take your time getting the rhythm down.
How to perform:
- Lie on your stomach with your arms extended overhead and your legs extended behind you.
- Lift your head, arms, and legs off the ground, squeezing your shoulders, back, and glutes.
- Lower your arms and legs back down, placing your hands on the floor under your shoulders.
- Push up into a plank position, keeping your body in a straight line from head to heels.
- Lower yourself back down to the floor.
- Repeat the sequence of the superman stretch and the push-up.
Rear Flys
Perfect for anyone who spends time hunched over a desk or phone.
This simple movement targets those rear shoulder muscles that often get neglected.
You’ll feel this one working right away, and your posture will thank you later.
How to perform:
- Stand with your feet shoulder-width apart and your arms extended out to the sides, with your palms facing down.
- Raise your arms higher than shoulder level, keeping your arms straight and squeezing your shoulder blades together.
- Slowly lower your arms back down to the starting position.
- Repeat the movement.
Scapular Squeeze
Think of this as physical therapy disguised as an exercise.
You’re teaching your shoulder blades how to move properly again.
If you sit a lot during the day, this one’s especially important for undoing that forward-rounded posture.
How to perform:
- Stand with your feet shoulder-width apart and your arms extended out to the sides, with your palms facing down.
- Squeeze your shoulder blades together as far back as you can, keeping your arms straight and without lifting your shoulders.
- Hold the squeeze for a few seconds.
- Release the squeeze and return to the starting position.
- Repeat the squeezing motion.
Underhand Row
Here’s a twist on the classic row that feels a bit different thanks to the grip change.
You’ll notice your biceps get more involved, but your back is still doing the heavy lifting.
It’s a nice variation when regular rows start feeling routine.
How to perform:
- Start with your feet shoulder-width apart, holding dumbbells in your hands with palms facing forward.
- Bend your knees and hinge at your hips, keeping your back straight.
- Pull the dumbbells toward your chest, bending your elbows and squeezing your shoulder blades together.
- Lower the dumbbells back down to the starting position slowly and controlled.
- Repeat the rowing motion for the desired number of repetitions.
Lat Lift and Pull
This one requires some coordination – you’ll lift the weights out wide, then pull them back toward you. Don’t rush it!
Focus on controlling both parts of the movement, and you’ll really feel those lats working in a whole new way.
How to perform:
- Start by bending your knees and hinging at your hips so your torso is almost parallel to the floor, holding dumbbells in each hand.
- Lift the dumbbells in a wide sweeping motion until your upper arms are about parallel to the floor.
- From this position, bend your elbows to pull the dumbbells in toward your back, squeezing your shoulder blades.
- Extend your arms back slightly, returning to the first position with your upper arms parallel to the floor.
- Lower the dumbbells back to the starting position in a controlled manner.
Plank Stroke Exercise
Ever tried to do a lateral raise while holding a plank? That’s exactly what this is!
It’s like pretending you’re swimming while staying perfectly still. Your core will be working hard to keep you from tipping over.
How to perform:
- Start in a high plank position with your wrists directly under your shoulders and your body in a straight line from head to heels.
- Lift one arm up and out to the side, maintaining the plank position and performing a lateral raise as if you were stroking water.
- Lower the arm back down to the starting plank position.
- Repeat the movement with the other arm, alternating arms for the desired number of repetitions.
Bent Arm Jacks
Who says back workouts have to be boring? This one gets your heart rate up while still targeting your upper body.
It’s jumping jacks with a twist – literally. Great for when you want to add some cardio to your strength training.
How to perform:
- Start with your feet together and your arms bent at your sides, with palms facing forward.
- Jump your feet out wide while bringing your arms up and out to the sides in a sweeping motion until your hands meet overhead, keeping your elbows bent.
- Jump back to the starting position, bringing your feet together and your arms back down to your sides.
- Repeat this movement for the allotted time or repetitions.
One Arm Row
This is the gold standard back exercise for a reason. Working one side at a time means you can’t let your stronger side take over.
If you’re new to this, focus on that elbow-to-side cue rather than just yanking the weight up with your arm.
How to perform:
- Place one hand on the bench and hold the dumbbell with the other hand.
- Keep your back nice and flat.
- Focus on bringing that elbow to your side rather than pulling with your arm, to force yourself to use your lat.
- Squeeze and hold at the top, then slowly and controllably lower the dumbbell down.
- Repeat for the desired number of repetitions on one arm before switching to the other.
Superman
A classic that never goes out of style!
Adding the dumbbell makes it more challenging, but you can absolutely do this without any weight if you’re just starting out.
Your lower back might feel a bit tired afterward – that’s exactly what we want.
How to perform:
- Come on your belly.
- Hold a dumbbell in both of your hands out in front of you (you can do this without a dumbbell).
- Raise the dumbbell, your arms, and your body up and down for the desired number of repetitions.
- On the last one, hold the position for the specified duration (e.g., 10 seconds).
Straight Back Lateral Raise
This tabletop variation hits your back from an unusual angle. Don’t be surprised if you feel muscles you forgot you had!
The position might feel weird at first, but stick with it – your rear delts will love the attention.
How to perform:
- Come up into a tabletop position.
- Hold a dumbbell in one arm.
- Kick the dumbbell back, really squeezing that lat.
- Focus on slow and controlled movement, practicing holding that squeeze at the top.
- Repeat for the desired number of repetitions on either arm.
Close Grip Bent Over Rows
Using both hands on one dumbbell changes everything about this movement. You’ll really feel it in your middle and upper back.
If you’re worried about your lower back, remember to push those hips back and keep that chest proud.
How to perform:
- Hold your heavier dumbbell with both hands (a close grip).
- Lean over, keeping a nice flat back and sending your hips back.
- Bring the dumbbell up right to your chest or belly button.
- Lower the dumbbell.
- Repeat for the desired number of repetitions (e.g., 10 reps).
W Raises
The name says it all – your arms literally make a W shape at the top.
This one might feel a bit awkward until you get the hang of it, but it’s fantastic for hitting those hard-to-reach upper back muscles.
Take it slow until the movement feels natural.
How to perform:
- Take your set of dumbbells and lean over just like you would for the bent over row (hips back, flat back, neck in line).
- Bring your arms up into a W shape.
- Your elbows will be coming forward, and your hands will be coming back , so you’re really flaring and squeezing those lats.
- Repeat for the desired number of repetitions (e.g., 10 reps).
Elevated Plank Row (Burnout)
Fair warning: this one’s tough!
You’re balancing on one arm while rowing with the other. If you’re shaking, that’s totally normal – it means everything’s working.
Use a lighter weight than you think you need for this finisher.
How to perform:
- Grab a dumbbell (a 10 or 5 pound dumbbell is suggested).
- Place your supporting arm perpendicularly on your chair, table, or bench.
- Row up the dumbbell with your other arm, focusing on keeping nice form with your elbow tucked back.
- Hold the row position for the specified duration (e.g., 10 seconds).
- Drop the dumbbell, rest for a few seconds, and then repeat on the same arm or switch to the other side.
Article Medically reviewed by
I’m fitness coach Ashley Castleberry, an NASM-certified personal trainer and nutritionist, as well as a coach on an established YouTube Channel with over 1 million followers. With certifications from major fitness brands, I specialize in athletic, HIIT, and strength training. Leveraging my experience coaching clients on lifestyle changes, I provide customized exercise and nutrition guidance to help people reach their fitness goals, whether that be weight loss, muscle gain or overall health improvement.
