10 Effective Dumbbell Workouts For Stronger Back

dumbbell back workouts

The back workout provides strong muscles in the back that end up looking just perfect and captivating. But, there is more to it apart from the looks. It provides endless benefits for your exercise routine and daily casual routine by insulating them against injuries. Remember, the back is the most vulnerable area for injuries, but a stronger back will help you go on without stopping for health recovery breaks. 

Stronger muscles in the back provide a stronger foundation for other exercises. The upper body exercises become easier.

A range of different exercises can be sought to build muscles of the shoulders. However, it would help if you always strived for an effective and safer way to do it.

You don’t require those machines to get stronger back. Just a pair of a dumbbell is enough for you. The only caution to perform the exercise is to do it the right way, as one wrong pull can injure the wrongly engaged muscles.

Here we provide you with a reliable guide to the most effective and the safest exercises to build your dream back.

1. Dumbbell row

  1. Put your left knee on the bench, grab the way aspect together with your mitt, and then bend over. Therefore, your upper body is straight.
  2. Make sure the shoulders are slightly higher than your hips.
  3. Reach down and acquire the Dumbbell in your hand with a neutral grip with your palms facing back.
  4. Then hold it together with your arm extended, keeping your back straight. Mind to keep the head straight and parallel to the upper body.
  5. Move the Dumbbell towards your chest, concentrating on lifting it together with your back and shoulder muscles instead of your arms. Keep your chest still and stable as you carry the Dumbbell up. 
  6. Remember to keep the back straight.
  7. At the highest of the movement, squeeze your shoulder blades and back muscles. Do not lift the weight above the shoulder line of the body. 
  8. The legs and hips should be stable and still while pulling the weights up.
  9. Lower the Dumbbell slowly until your arm is relaxed at a straight angle.
  10. Repeat the move and do all of your reps on one arm before switching to the opposite side.

Sets: 12 on both side

Reps: 2 on both side

2. Incline Row 

  1. Set the bench at 45 degrees. And lie down on your chest, keeping the entire body straight. Adjust the legs in a way to have a complete grip.
  2. Grab the dumbbells in both hands with palms facing back.
  3. Move the Dumbbell towards your chest, concentrating on lifting it together by focusing on the upper arms muscles. Keep your chest still and stable as you carry the dumbbells up. 
  4. Do not lift the weight above the shoulder line of the body. At the highest of the movement, squeeze your shoulder blades and back muscles. 
  5. Lower the Dumbbell slowly until your arm is relaxed at a straight angle.
  6. Repeat the move and do all of your reps on one arm before switching to the opposite side.

Sets: 12 

Reps :2 

3. Bent over row

  1. Grab dumbbells in both hands and bend forward at 45 degrees keeping the back straight.
  2. Lift the weights straight up until they reach the shoulder line. The entire body should be stable.
  3. Lower the weights in a straight manner. This is one rep.

Sets: 12

Reps: 2

4. Renegade dumbbell row

  1. Acquire push up positions, but rather than keeping the palms on the floor, hold the dumbbells with palms facing each other.
  2. Engage the core and lift one arm straight up until it reaches the shoulder line.
  3. Hold there and squeeze the shoulder bland.
  4. Lower the hand; this is one rep. Follow the same with another hand.

Sets: 12

Reps: 3

5. Reverse fly

  1. Stand with feet shoulder-width apart, holding dumbbells at your sides.
  2. Press the hips back and bend forward while keeping your back straight. Bend at approx 75-90 degrees
  3. Allow the weights to hang straight down, palms facing back, with core engaged and knees slightly bent.
  4. Exhale and raise both arms outwards on the sides, squeezing the shoulder blades together.
  5. Keep the elbows slightly bent and reach unto shoulder line.
  6. Inhale as you lower the weight back to the start position.

Sets: 12

Reps: 2

6. Elevated Plank Row Hold

  1. Plank with one hand on a raised platform
  2. Grab a dumbbell in one hand with the palms facing on the side.
  3. Lift the weight straight up until it reaches the shoulder line.
  4. Squeeze your shoulder blades and hold the position as you hold in a traditional plank. For 30 seconds
  5. Put the weight down and relax

Time: 30 seconds

Sets: 3

7. Farmer’s Carry

  1. Grab heavy dumbbells in both hands tightly
  2. Stand straight with your feet about shoulder-width apart and arms resting at your sides.
  3. Engage the core muscles, pull your shoulder blades down and backwards and make sure your posture is upright and looking forwards.
  4. Begin walking with core engaged. Keep the back straight throughout.

Distance: 120 meters

Sets: 2

8. Alternating reverse fly

  1. Stand with feet shoulder-width apart, holding dumbbells at your sides.
  2. Press the hips back bend forward with keeping your back straight at approx 75-90 degrees
  3. Allow the weights to hang straight down, palms facing back, with core engaged and knees slightly bent.
  4. Exhale and raise one arm outwards on the sides, squeezing the shoulder muscle.
  5. Reach unto shoulder line.
  6. Inhale as you lower the weight back to the start position. This is one rep
  7. Follow with another hand

Sets: 12 

Reps: 2

9. Romanian Deadlift

1.Stand shoulder-width apart with half-foot under the barbell.

2.Bend over and grab the bar with a shoulder-width grip

3.Keep the back straight and grab the bar by bending the hip backwards and not bending the knees much.

4.Grab in such a way that the palms are facing back.

5.Without bending the back, bring the bar up by shifting the hip forward.

6.raise until you are standing straight and holding the barbell in straight hands.

7. Breathe, hold it, and stand with the weights.

8.Bend the hips backwards without bending the back and come down until the barbell is about to touch the floor. This a one rep

9.Lift the barbell again. in the same manner to achieve a complete set.

Sets: 12

Reps: 2

10. PRONE Y Raises

  1. Lie down completely on the floor with chest to toe touching the floor. 
  2. Keep the arms extended on the sides but little in front, making a ‘Y’ with the body.
  3. Lift your arms accompanied with the chest and head a little in the air and hold for a couple of seconds until you feel the burn in your shoulders.
  4. Remember to keep the neck in a comfortable position without straining it while lifting the weight.
  5. Relax and repeat

Sets: 12

Reps: 2

The takeaway

These exercises are the most effective ones. Follow the whole guide to get bulky and toned back. You can include all or a combination of a few in your regime as per your need.

As the back remains the most vulnerable to injuries, remember always to keep the back straight and stable to avoid injuries. 

Related Articles:

Shoulder Exercises 

Dumbbell chest fly 

Top 5 chest muscle exercises