In the following dumbbell training workout guide, we demonstrate the most effective dumbbell exercises for back to help you build muscle and get stronger. These exercises form the foundation of any good workout program and will give you a great starting point for your training. As you advance with your training, you can progress the weights, modify the tempo of each repetition, change the volume of each set, and even learn more dumbbell exercises for the chest to expand your training.

While some of these exercises are shown prone on a bench, many of these same variations can be down standing or in an alternating fashion (alternating from one arm to the other). This immediately triples the amount of dumbbell exercises you can now use to build muscle for your back.

Best Dumbbell Back Exercises

One Arm Dumbbell Rows
Recommended Volume: 3-4 sets x 8-12 reps

One Arm Dumbbell Rows (bilateral stance)
Recommended Volume: 3-4 sets x 8-12 reps

Prone Dumbbell Rows
Recommended Volume: 3-4 sets x 8-12 reps

Prone Dumbbell Skiers (shoulder extension)
Recommended Volume: 3-4 sets x 8-12 reps

Prone Dumbbell High Rows
Recommended Volume: 3-4 sets x 8-12 reps

Here is how you can organize a few of these back exercises into an effective workout. You’ll see we typically complement our back training with biceps or chest exercises in our upper body workouts. To target the back, you can also easily integrate bodyweight movements like pull-ups and chin-ups. And finally, it is important to maintain good range of motion at the elbows and to stretch your lats out, so we always finish the workout with some stretching or mobility drills.

Simple Dumbbell Workout for Back

1A) Chin-ups (with extra weight), 4 sets x 6-8 reps
1B) Prone Dumbbell Rows, 4 sets x 10 reps

2A) Push-ups, 4 sets x 20 reps
2B) Prone Dumbbell Skiers, 4 sets x 12 reps

3A) Incline Dumbbell Bench Press, 3 sets x 20 reps
3B) One Arm Dumbbell Rows, 3 sets x 20 reps

4) Shoulder Stretch*, 2 sets x ALAP**
* Hang from the pull-up bar with relaxed arms
** ALAP – As Long As Possible

For more effective muscle building dumbbell exercises for the back and the best workouts of your life, check out the new Ageless Athlete 3.0 program and the legendary Diesel MASS program.