The 5 Hardest Dumbbell Workouts for Back

dumbbell workouts for back and shoulders

In fact, these dumbbell workouts will work on your back with eccentric and isometric movements. Instead of doing endless pull-ups or using a lat machine, this workout is a more challenging way to build a stronger back. When at the top of the movement, you will hold the contracted position and slowly lower it back down.

Eccentric and isometric movements will stimulate new muscle growth and gain strength. That’s the key to this hardest dumbbell workout! So, if you want to pack your back muscles seriously, consider this workout to improve your physical condition.

Related: Landmine Exercises for Back, Shoulders, Chest, and Legs

Hardest Dumbbell Workouts for Back Muscles.

Strong back muscles offer many benefits like improving posture, protecting the shoulder from injury, reducing neck pain, and getting an aesthetic physique. Therefore, this back workout is the best that you can do at home or in the gym. They target your back, shoulders, arms, and abs to help you get in a dynamic shape.

1. One-arm Dumbbell Row.

Instead of doing bent-over barbell row, a one-arm dumbbell row will build your back more effectively. If you used barbells before, do you feel that one side of your body is stronger than the other? Do you often rely on one side of your body to do bulk of the work?

If so, it’s time to work on your body’s power imbalance with dumbbells. This one-arm dumbbell workout will keep you completely focused on lat, traps, and other back muscles. In addition, this exercise also gives you a greater range of motion than a bent-over row.

How to: First, stand with your feet hip-width apart while holding a dumbbell in your left hand. To support your body, place your right hand on your right thigh. Hinge your hips back, then lean your torso slightly forward. Make sure your back is flat to your hips. Lift the weights towards your chest while keeping your elbows close to your sides. On the top movement, stop for a few seconds, then squeeze your lats. Next, lower the dumbbell with controls, complete the reps, and switch sides.

2. Dumbbell Chest-supported Row.

Dumbbell chest-supported row will put all the work on your biceps and back. When you do a row with your chest supported, you reduce the rocking motion of your bent-over row. That means it’s a great exercise to isolate muscles without adding pressure to your lower back while reducing the risk of injury.

dumbbell workouts for back fat

How to: Set your bench to a 45-degree angle. Hold a pair of dumbbells, then lean your chest against the angled pad. Plant your feet on the ground and let your arms hang straight down. Next, row the dumbbells toward your chest while exhaling. Pause, then squeeze your shoulder blades together. Lastly, reverse the movement with the controls, then repeat for the reps.

Related: The 5 Hardest Dumbbell Glute Exercises

3. Dumbbell Rear-delt Raises.

This is one of the hardest dumbbell workouts to strengthen the activation of the rear deltoids and upper back muscles. If you’re a beginner, start with the lightest dumbbell because this exercise isn’t meant to lift heavyweights. So for your safety, don’t try to lift more weights than you can.

dumbbell workouts for back at home

How to: Stand with your feet hip-width apart with a pair of dumbbells in your hands. Hinge your hips back while bending your knees slightly. Lean your body slightly forward with your back flat. Hang your arms down with the dumbbells close together but not touching (palms facing in). With your elbows slightly bent, lift the weights out to your sides until they are parallel to your shoulders. Next, lower the dumbbell slowly and repeat for the reps.

4. Dumbbell Pullover.

This workout trains two opposing muscle groups simultaneously because dumbbell pullovers not only train your back muscles but also your chest. So if you want to strengthen your back while building chest muscles, a dumbbell pullover is a good upper body workout.

dumbbell workouts for back and triceps

How to: Grasp one medium or heavy dumbbell, then lie down on a bench or on the floor. Plant your feet in the ground and tighten your core for balance. Next, extend your arms up toward the ceiling with a dumbbell over your chest. With control, lower your dumbbell overhead until your arms are parallel to the floor. Make sure your lower back is pressed into the bench. Lastly, slowly lower your dumbbell up towards the ceiling. Repeat to complete the reps.

5. Alternating Dumbbell Row.

Alternating dumbbell rows will focus more on the mid-back and rear deltoid to increase strength through your biceps, forearms, back, and shoulders.

How to: Stand with your feet hip-width apart while holding a pair of dumbbells. Bend your hips and knees, then lower your body until it’s almost parallel to the ground. Let your arms hang with your palms facing each other. Now brace your core, row your left dumbbell towards your torso and squeeze your left shoulder blade. Lower the weights slowly, then continue alternating arms.

Read more: Best Weights Workout to Lose Weight with Dumbbells


Not everyone out there can do back exercises the right way. Back exercises like pull-ups may seem tough, so you’ll need to do enough reps to build muscle. While exercises like the barbell deadlift may make you feel awkward and feel tired quickly. Therefore, to get strong back muscles, these hardest dumbbell workouts will help you seriously, not just be intimidating.

Be the first to comment

Leave a Reply

Your email address will not be published.