The Three Most Effective Back Exercises with Dumbbells of All Time

Lazar Angelov
Lazar Angelov
Fitness Model
dumbbell back exercises

Do you want to stand out of the crowd next time you go to the beach or to an event? Building a strong, wide back might be the answer to this question.

You see, a strong, sexy back is something many people dream of. To be honest, who doesn’t want to have a nice V-shaped back?

Yet, how many of those people actually do back exercises when they go to the gym? Most of the people I see at the gym focus on every other part of their body except this one. Big mistake!

Building a bigger back has so many benefits. The first thing you will notice is the improvement in your posture. Lifting heavier weights or doing everyday activities will become much easier. In addition, you will stand taller and your arms will grow bigger.

In other words, a strong, V-shaped back will make you stand out of the crowd.

Keep on reading to find out the secret of building a bigger, stronger back.


“How can I build a bigger back? “

bigger back

The answer to this question is very easy. You just have to work this area. You would be surprised to know the actual number of people who neglect their backs. Some people avoid it on purpose because it takes time and effort to achieve results. Others are too focused on muscle groups that have nothing to do with your back muscles.


“What should I do if I train, but don’t see results? “

Not seeing any results? Then you need to find the right workout for you. In order to achieve a stronger, wider back, you must include weight training into your daily exercise program. So, next time you go to the gym, grab a pair of dumbbells.


“How often should I exercise? “

How often you exercise your back depends on the goal you have. If you want to tone your back, once a week should be enough. You should aim for 3 sets of 8-12 reps. However, if you want to gain mass, you will have to work this area twice a week. Needless to say, you need to do more sets of lower reps, for example 5-6 sets of 5-8 reps.


“Ok. Which exercises should I try? “

Dumbbell back exercises are the most effective exercises. They are one of the best possible ways to tone and strengthen your back. Furthermore, your back consists of a multitude of muscles. To achieve your goal and for maximum results, you will have to train your traps, lats and delts.

There are countless back exercises. That’s why I have chosen the three most effective dumbbell back exercises. The following dumbbell exercises will undoubtedly help you build a bigger, stronger, better looking back. Here’s what you need to try:


Exercise #1: One-Arm Dumbbell Bent-Over Row

How to: Begin by kneeling on a bench with one knee and bracing yourself with one hand. Grab a dumbbell in the opposite hand. Make sure your upper body is parallel to the floor. In addition, ensure that the palm of your hand is facing your torso. Breathe out as you lift the dumbbell straight up to the side of your chest. Keep your upper arm close to your side and the torso stationary. Take a short pause, then breathe in as you lower the resistance back down. Repeat.

Muscles worked: upper body muscles, latissimus dorsi, trapezius, rhomboids, biceps brachii

Tip: Keep your back straight throughout the exercise.


Exercise #2: Dumbbell Romanian Deadlift

How to:  Begin in a standing position with a dumbbell in each hand. Stand with your feet hip-width apart. Hold them in an arm’s length in front of your thighs. Ensure that your back is straight. Bent your knees slightly and slowly push your butt as far as you can. Lower your torso until it’s almost parallel to the floor. You will feel the tension in your hamstrings as your hands approach knee level.  Pause for a few seconds, then raise your torso back by slowly extending the hips. Repeat.

Muscles worked: Erector spinae, gluteus maximus, hamstrings, trapezius, gastrocnemius, adductor magnus

Tips: Don’t round your back!


Exercise #3: Dumbbell Pullover

How to: Lie on a bench with your core tight, your back flat and your feet on the ground. You have two options. Upper back and shoulders should be supported by the surface and perpendicular to the bench. Your lower body and head should be extended off the bench. The next thing you need to do is grab a dumbbell with both hands directly above your chest. Ensure your arms are almost fully extended and your palms are facing each other. Ensure you keep the slightest bend in your elbows as you lower the dumbbell behind your head. You can stop once your elbows are level with your ears. Pause for a few seconds. Breathe in as you slowly raise the dumbbell back over your head. Repeat.

Muscles worked: Latissimus dorsi, triceps brachii, rhomboids, posterior deltoids, teres major, levator scalupae, lower pectoralis major and pectoralis minor

Tips: Maintain a sight arch in your back!


Final thoughts…

Do the above-mentioned dumbbell back exercises during your next gym session to see a great change in your back shape, size and look. You are only one step away from improving your overall strength. But before you start doing the exercises, make sure you are doing them properly. An incorrect form can be really dangerous.


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