10 Best Dumbbell Back Exercises for Strength and Size

Dumbbells are easy to use at home and one of my favorite ways to train back. So, if you’ve got access to a couple of sets of dumbbells, you can cover all your back-training bases. 

Here are the best dumbbell back exercises: 

1. Single Arm Dumbbell Low Row
2. Single Arm Supinated Dumbbell Low Row
3. Dumbbell Pullover
4. Incline Supported Dumbbell Low Row
5. Incline Supported Dumbbell High Row
6. Alternating Batwing Row
7. Incline-Supported Dumbbell Reverse Fly
8. Incline Supported Y Raises
9. Dumbbell Upright Row
10. Dumbbell Shrugs

However, even if you do the best exercises, you’ll need the right form, positioning, and grip to get the most from the workout. Following the small changes I’ll share with each exercise, you can target slightly different muscles in your posterior chain. 

Plus, I’ll show you how to build the best dumbbell back workout. 

1. Single Arm Dumbbell Low Row

This single-arm dumbbell low row targets the mid-back and lats, promoting balanced muscle development. Using a flat bench, sit with one knee and hand on the bench while rowing a dumbbell with the other hand, making it an effective back strengthener.

Muscles Worked: Latissimus dorsi (lats), rhomboids, erector spinae, teres major, and to a lesser degree, your forearms and biceps. 

How To Perform The Exercise: 

1. Set up on your bench with your hip stacked over your knee and your shoulder over your hand.
2. Keep your back and hips neutral.
3. With a neutral grip (palm facing in), drive your elbow low and tight to your body.
4. As you lower the dumbbell, control it and allow a slight stretch at the bottom of each rep.
5. Do this with both your right hand and left hand.

Programming Tip: To build strength, perform 3 sets. Starting with 10 reps on each arm, then 8 reps, then 6 reps. As the reps fall, increase your dumbbell weight. 

To build muscle, focus more on reps. 3-4 sets of 10-12 reps should do the trick. 

Pro Tip: Control your dumbbell as you lower it down. You’ll work the muscle a lot more.

2. Single Arm Supinated Dumbbell Low Row

The single-arm supinated dumbbell low row strengthens the lower back and lats. This variation involves a supinated grip to engage different muscle fibers. Utilize a flat bench, supporting your body with one hand and knee while rowing the dumbbell with the other.

Muscles Worked: Lats, rhomboids, teres major, erector spinae, forearms, and biceps. 

How To Perform The Exercise: 

1. This is very similar to the previous row. You just need to change your grip.
2. Set up is the same – on the bench, your hip should be over your knee, and your shoulder should be over your hand. 
3. Your palm faces up the whole time.
4. Drive your elbow back and keep it low and tight to your body.
5. Control the dumbbell as you lower it down.

Programming Tip: To build strength, perform 3 sets. Starting with 10 reps on each arm, then 8 reps, then 6 reps. As the reps fall, increase your dumbbell weight. To build muscle, focus more so on reps. 3-4 sets of 10-12 reps should do the trick.

Pro Tip: This is one of my favorite single-arm dumbbell row variations. It’s great to force a flat back, and the underhand grip targets the lats slightly more than the neutral variation. 

These are great for the ‘lower lat,’ for more exercises like this, check out 8 Lower Lat Exercises

3. Dumbbell Pullover

A dumbbell pullover is excellent for overall back development. It engages the lats and chest. Performed on a flat bench, this movement helps improve back flexibility and strength.

Muscles Worked: Lats, pectoralis major, as well as the serratus. 

How To Perform The Exercise: 

1. Set up lying flat on a bench. If you feel these in your lower back – put your feet on the bench instead of on the ground.
2. Start with a triangle grip on the dumbbell.
3. Keep your arms straight as you reach overhead.
4. Go as far as feels comfortable on your shoulder, then exhale as you send your dumbbell back to the starting position. 

Programming Tip: I like doing pullovers for 3-4 sets for 10-12 reps. I’ve noticed that when people go too heavy on these, their form breaks down, and their arms start to bend. 

For more exercises, you can also learn more about the Best Lower Back Workouts in the full article. 

4. Incline Supported Dumbbell Low Row

Targeting the lower back and lats, the incline-supported dumbbell low row is perfect for muscle balance. Use an incline bench, supporting your chest against it while rowing the dumbbell with one hand at a time.

Muscles Worked: Lats, rhomboids, lower trapezius, teres major, and to a lesser degree, forearms and biceps. 

How To Perform The Exercise: 

1. Set your incline bench to roughly 30 degrees and grab your pair of dumbbells.
2. Your chin should be above the bench. Head neutral – with your chest planted on the bench.
3. Drive your elbows down low and tight to your body.
4. Slowly extend your arms down, get a full range of motion, and allow a little stretch at the bottom. 
5. Repeat as needed.

Programming Tips:

• Strength focused: 3 sets, 12 reps, then 10 reps, then 8 reps. Progressively increase the dumbbells. 
• Hypertrophy focused: 3-4 sets of 10-12 reps. Make sure the last rep of each set is TOUGH. 

Pro Tip: Don’t let your chest come off the bench as you perform this exercise. 

5. Incline Supported Dumbbell High Row

Focusing on upper back muscles, the incline-supported dumbbell high row enhances shoulder stability. Employ an incline bench to support your chest while performing high dumbbell rows.

Muscles Worked: Trapezius, rear deltoids, rhomboids, and forearms.

How To Perform The Exercise: 

1. Set your incline to roughly 30 degrees and grab your pair of dumbbells.
2. Your chin should be above the bench. Head neutral – with your chest planted on the bench.
3. Palms face down. As you pull your dumbbells up, your elbows should come out wide.
4. Squeeze your upper back muscles at the top of each rep, then lower down slowly.

Programming Tip:

• Strength focused: 3 sets, 12 reps, then 10 reps, then 8 reps. Progressively increase the dumbbells. 
• Hypertrophy focused: 3-4 sets of 10-12 reps. Make sure the last rep of each set is TOUGH. 

Pro Tip: Make sure to include low and high rows in whatever program you’re doing. Low rows will emphasize your mid back (like your lats). At the same time, high rows target the upper back.

6. Alternating Batwing Row

The alternating batwing row is great for overall back strength. It targets various back muscles simultaneously. I recommend using an incline bench, alternating rows with dumbbells in each hand.

Muscles Worked: Lats, rhomboids, lower trapezius, teres major, and to a lesser degree, forearms and biceps. 

How To Perform The Exercise: 

1. Set your incline to roughly 30 degrees and grab your pair of dumbbells.
2. Your chin should be above the bench. Head neutral – with your chest planted on the bench.
3. Come in low and tight to your body as you drive your elbow back.
4. From here, PAUSE at the flexed position on one side.
5. Drive your other elbow back, then lower the first arm down.
6. Alternate arms as you make your way through the rep count. 

Programming Tip: I use these mostly for hypertrophy work and to add some variety to the standard low row. 3-4 sets of 16-20 total reps.

7. Incline-Supported Dumbbell Reverse Fly

Aiding in the upper back and rear deltoid development, the incline-supported dumbbell reverse fly enhances posture. Employ an incline bench for chest support while performing reverse flyes with dumbbells.

Muscles Worked: Posterior deltoids, rhomboids, trapezius, rotator cuff, and to a small degree, your lats and forearms.

How To Perform The Exercise: 

1. Set your incline to roughly a 30-degree angle and grab your pair of dumbbells. Keep these on the lighter side.
2. Your chin should be above the bench. Head neutral – with your chest planted on the bench.
3. Keep your shoulder blades down and back, and your arms straight as you send your dumbbells off to the side.
4. Think about making a ‘T’ with your arms.
5. Control your dumbbells as you lower them down.

Programming Tip: This is a great exercise to pack on some muscle to the upper back without needing a ton of weight. 3-4 sets of 12 reps should be perfect. 

Pro Tip: Keep these lighter and focus on CONTROLLING the dumbbells. 

8. Incline Supported Y Raises

The incline-supported Y raises engage the upper back and rear deltoids, promoting shoulder stability. Use an incline bench for chest support while lifting dumbbells in a Y-shaped motion.

Muscles Worked: Trapezius, rear deltoids, and rhomboids.

How To Perform The Exercise: 

1. Set your incline to roughly 30 degrees and grab your pair of dumbbells. Keep these LIGHT.
2. Your chin should be above the bench. Head neutral – with your torso planted on the bench.
3. Keep your arms straight as you send your dumbbells to a ‘Y’ position.
4. Control your dumbbells as you lower back to the starting position. 

Programming Tip: It’s hard to go heavy on this exercise, so I mainly use it for upper back hypertrophy. 3-4 sets of 10-12 reps. 

9. Dumbbell Upright Row

Focusing on the trapezius and upper back, the dumbbell upright row improves shoulder strength. Stand upright, holding dumbbells before you, and lift them towards your chin.

Muscles Worked: Deltoids and upper traps 

How To Perform The Exercise: 

1. Start standing up tall with your shoulders rolled down and back.
2. Pull your dumbbells up to your armpits like you’re zipping up a jacket.
3. Lower your dumbbells down slowly and in control. 
4. Be mindful not to go up too high, especially if you have shoulder issues.

Programming Tip: An upright row isn’t typically an exercise you want to go super heavy on. I usually prescribe 3-4 sets of 10-12 reps for these.

10. Dumbbell Shrugs

Strengthening the trapezius muscles, dumbbell shrugs help with shoulder stability. Simply stand upright and lift dumbbells while squeezing your shoulder blades together.

Muscles Worked: Trapezius

How To Perform The Exercise: 

1. Stand up tall, with good posture and your feet shoulder-width apart.
2. Your dumbbells should be hanging down by your sides.
3. Pull your traps up to your ears, pause briefly, then lower down.
4. Think about shrugging up, then anti-shrugging as the movement’s second half.

Programming Tip: Shrugs are king for trap training. 3-4 sets of 12-15 reps.

How To Create The Best Dumbbell Back Workout

Whether your goals are strength-based or hypertrophy-focused, creating the most optimal back workout involves targeting all your back muscles. 

You can hit all the major muscles in your back with just dumbbells. You just have to get creative with positioning your body and your grip positioning (palm down, neutral, or palm up).

• An underhand grip typically targets the lats and naturally forces the thoracic extension. 
• A neutral grip usually will target the lats and upper back to some degree. 
• An overhand grip will typically target the upper back, like the rear delts. 

There are varying styles of training that will address this differently. For example, you can separate different muscle groups if you’re a bodybuilder. (i.e., lats versus trap/rear delts). 

You can also separate your training by movement patterns, like push/pull. On a pull day, you’ll work various back muscles, depending on your selected exercises. 

No dumbbells, but do you have a cable machine? Check out the 10 Best Cable Back Exercises to get started.

Strength-Focused Dumbbell Back Workouts

Warmup with 3 sets of 10 Banded Pass Throughs, 10 Banded Pull-Aparts, and 10 Banded Face Pulls

1. Single Arm Dumbbell Low Row: 3 sets x 12 reps, 10 reps, 8 reps/per arm
2. Dumbbell Pullover: 3 sets x 10-12 reps
3. Incline Supported Dumbbell High Row: 3 sets x 15 reps, 12 reps, 10 reps
4. Incline Reverse Flys: 3 sets x 10-12 reps

Hypertrophy-Focused Dumbbell Back Workout

Same warmup as strength-focused workout. 

1. Single Arm Supinated Dumbbell Low Row: 4 sets x 12 reps/per arm
2. Dumbbell Shrugs: 4 sets x 15 reps
3. Incline Supported Dumbbell Low Row: 4 setx x 12 reps
4. Incline Supported Y Raises: 4 sets x 12 reps

If you’re looking to add more compound lifts, check out 15 Best Compound Back Exercises.

Frequently Asked Questions

Can You Build Back Muscle With Just Dumbbells?

Yes, that is definitely possible. Make sure you’re including the 10 exercises I listed above.

How Do You Target Your Upper Back With Just Dumbbells?

Make sure you’re doing exercises with a pronated grip, meaning your palm faces down (overhand grip), and also performing exercises like shrugs. 

What Are the Benefits of Dumbbell Back Training?

Dumbbell back training forces you to stabilize the weight as you lift, meaning you’ll recruit additional muscles, like your core, that you wouldn’t when using a machine. Plus, dumbbells are also more accessible. This makes dumbbell back exercises are also great for home gyms. 

If you want more exercises to target your lats, start with 9 Dumbbell Lat Exercises.

Kurtis Ackerman is a personal trainer residing in Southern California. He is the owner and head trainer of KB Fitness. He competed in powerlifting and Strongman in his younger years. Now he trains a wide variety of clientele but specializes in working around injuries. You can connect with him on Instagram or LinkedIn.