Dumbbell Back Exercises to Build Muscle

16 Dumbbell Back Exercises to Build Muscle with three ready-made workouts, plus a form guide and video for every exercise.

Ordered by how popular each exercise is in Planfit

Top 10

• 1

  Dumbbell Deadlift

  Deadlift is usually done with heavy weight, but if you have a low level of muscle strength or wish to train with high repetition of low weight, workout with dumbbells!

  BeginnerDumbbell
• 2

  Dumbbell Row

  Dumbbells have a wider range of movement than barbells, so they are more effective in developing muscle nerves and can make your back muscles look great!

  BeginnerDumbbell
• 3

  One Arm Dumbbell Row

  It's a back workout that you can do anywhere with just a dumbbell. It's an exercise that involes movement of the entire back muscles.

  BeginnerDumbbell
• 4

  Incline Row

  It's an effective workout to lose fats on your back and create a well-toned back muscles.

  BeginnerDumbbellIncline Bench
• 5

  Renegade Row

  Renigade Row is a combination of Plank and Dumbbell-Row. It can strengthen your arms, shoulders, and core muscles!

  AdvancedDumbbell
• 6

  Bent Over Wide Dumbbell Row

  The bent-over wide-grip dumbbell row targets your upper back and rear shoulders. It helps build upper back thickness and improve your shoulder line.

  AdvancedDumbbell
• 7

  Dumbbell Bent Over Row

  The dumbbell bent-over row is a back exercise done by bending forward with a dumbbell in each hand. It works your lats, traps, and rhomboids to help build a thicker back.

  AdvancedDumbbell
• 8

  Dumbbell Back Extension

  Dumbbell back extensions strengthen your lower back and core, helping support your spine and improve posture.

  AdvancedDumbbellBack Extension Bench
• 9

  Dumbbell Prone A Raise

  Dumbbell A Raise works both your upper and lower traps and lats. It helps improve shoulder stability and posture.

  AdvancedDumbbellIncline Bench
• 10

  Dumbbell Prone T Raise

  Dumbbell T-raises strengthen your upper back and rear shoulders. They target your traps and rhomboids, helping stabilize your upper back and shoulder line.

  AdvancedDumbbellIncline Bench

Ranked 11–16

• 11

  Dumbbell Prone W Raise

  Dumbbell W raises strengthen the muscles between your shoulder blades and upper back. They help improve upper back stability and posture.

  AdvancedDumbbellIncline Bench
• 12

  Dumbbell Prone Y Raise

  Dumbbell Y raises strengthen your upper back and shoulder stability. They activate your traps, rhomboids, and rotator cuffs to improve shoulder health and posture.

  AdvancedDumbbellIncline Bench
• 13

  Dumbbell Seal Row

  Dumbbell rows strengthen your back, especially your lats and traps. Use a bench to stabilize your upper body for better control.

  AdvancedDumbbellIncline Bench
• 14

  Incline Dumbbell Prone A Raise

  Incline dumbbell A raises are great for strengthening your upper back and rear shoulders. They help improve your traps, lats, and shoulder stability.

  AdvancedDumbbellIncline Bench
• 15

  Incline Dumbbell Prone T Raise

  The incline dumbbell T-raise is great for strengthening your upper back and rear shoulders. It targets your traps and the muscles around your shoulder blades, helping you build a strong upper body.

  AdvancedDumbbellIncline Bench
• 16

  Incline Dumbbell Prone W Raise

  Incline dumbbell W raise strengthens your upper back and rear shoulders. It helps with shoulder stability and posture, and is great if you spend a lot of time at a desk.

  AdvancedDumbbellIncline Bench