Back training is essential to creating the ultimate bodybuilding look. Now, with the gyms being closed almost everywhere in the world it is critical to keep your home workout fun yet effective. Therefore I’ve created a combination of my favorite and most effective back exercises with dumbbells so you can have an amazing at home back workout with dumbbells. I assume not everyone has the heavy dumbbells we love at home so you will have to work with whatever you have. Even with light-weights, there is still progress to be made!
The Muscles in your back
In order to create the ultimate V-taper look, you need to know how the back muscle is designed. The back muscle is The muscles located in your back include the trapezius (upper back), rhomboids (upper back, underneath the trapezius), latissimus dorsi (widest back muscles), teres major/minor (underneath shoulder on your side), and the spinal erectors (such as multifidus and longissimus).
To create the ultimate back you need to target all areas of the back muscle. Your back won’t look as good if you only target the upper section of the back. You’ll need to have a back workout routine that targets all areas. So the upper lat, the lower, and the midsection. The final way to make your back stand out is to have amazing back thickness.
All of this won’t be achieved by training at home with lighter weights, but you can very well maintain your progress from home.
The best at home back workout with dumbbells exercises!
Bent over Dumbbell Rows
Bend over dumbbell rows are one of my favorite back exercises. Different variations of execution target different parts of the back muscle. This exercise is better for adding thickness rather than width. It’s not only targeting the back, but also the traps and biceps. As you can do this exercise without needing anything other than your dumbbells makes this the perfect exercise for your at home back workout with dumbbells.
How to execute:
You can execute these exercises assisted or standing. Performing this exercise assisted allows you to target the preferred muscle better as you won’t have to worry about keeping your cory steady throughout the exercise. If you want to make it more challenging for yourself you can do it standing.
- With a dumbbell in each hand, bend over at about a 45-degree angle (no farther). Keep the back straight throughout the exercise. Brace your abdominals and breathe in.
- Lift the weights straight up, exhaling. While lifting, the arms should go no higher than parallel with the shoulders—slightly lower than the shoulders is fine. While lifting, try to keep the wrists from excessive extra movement down or to the side. Do not squat down and up after the initial pose. No movement of the legs occurs throughout the exercise.
- Lower the weights in a controlled manner while inhaling.
- Remain bent over until all repetitions are complete.
Dumbbell Row with Bench
This is the same exercise but this time you can focus solely on one side of the back. Having your arm holding on to something like a bench or whatever you have at home gives you more stability and allows you to focus more on the contraction of the targeted muscle. Performing this exercise can be done in multiple ways.
I personally like to fully lower my arm all the way down to the ground to get the most range of motion with the lats.
You can also hold your back steady and only lower your arms until fully stretched and then go up again. Always make sure when bringing your arm up that your elbows are behind your back, and maybe even hold the dumbbell for a second to really feel the contraction, especially if your training at home with lighter weights.
How to execute:
- Stand on the left side of the bench or any object that is bench height, flat and steady.
- Grab one dumbbell with your left hand and place your right hand and knee on the bench.
- Take 1 step backward with your left leg and your upper body should have a 45-degree angle.
- Rotate your shoulders back and your upper body should be leveled
- then thrive the dumbbell back and behind the body, hold for a second until you feel the contraction.
- Slowly lower the dumbbell almost all the way to the ground and repeat the process.
Standing Bent-over Reverse Fly
For me my rear deltoids are a lacking body part, therefore I train them 2-3 times a week. I know that a lot of people train rear delts on shoulder day, but I love training them on back day as well as your using your rear delts and traps with a lot of back exercises.
The bent-over reverse fly is an excellent exercise for your rear delts and traps. The only thing you need is dumbbells. You can also perform this exercise seated, but that is up to you. I do them standing as I feel I have a larger range of motion.
How to execute:
- Grab a dumbbell in each hand.
- Inhale and lower your body almost to a 90 degree angle and your knees a little bit bent.
- Exhale and lift both arms to the side, maintaining a slight bend in the elbows and squeezing your shoulder blades together.
Seated Dumbbell Reverse Fly
The seated dumbbell reverse fly isn’t that much different then the standing one. But it does give you the opportunity to isolate the muscle more.
Even though this exercise is not with dumbbells you can not have an at home back workout without the pull-up. You can do a pull up while holding onto your door which is not that comfortable, to be honest, or you can invest in a doorway pull up bar. This way your pull-ups will be so much more comfortable and the performance will be a lot better thus the targeted muscle will be trained more! The doorway pull up bar also allows you to multiple variations of the pull-up, like the chin-up, reverse grip pull up, or a wide grip pull up.
How to execute:
- Leap up and grip the doorway bar or door with your hands shoulder-width apart and your palms facing away from you. Hang with your arms fully extended, you can bend your legs at the knee if they’re dragging on the ground.
- Keep your shoulders back and your core engaged throughout. Then pull up. Focus on enlisting every upper body muscle to aid your upward endeavors.
- Move slowly upward until your chin is above the bar, then equally slowly downward until your arms are extended again.
Renegade row already sounds badass and it’s a badass exercise. This exercise works your total upper body. As your hitting your back and biceps when rowing the dumbbells towards your body, hitting your abs when in a plank position, and chest and tricpes with the push up.
How to execute:
- Start in a plank position with each hand on a dumbbell
- When in plank position spread your legs apart for stability.
- Then lower your body into a push up.
- Then press up. When back in plank position keep your core tight, and row one arm up.
- Do the same for the other arm and repeat the process.
- You will notice your body struggling to keep balance, but that is why your legs are spread apart.
Dumbbell Pull Over
The dumbbell pullover can be done in multiple ways and therefore hitting multiple muscle groups. You can also do this exercise for the upper chest, but we want to do the variation for your back, and mainly the lats.
- Grab a bench or something solid you can place your shoulder blades on.
- If the bench is placed vertically, I need you to place your shoulder blades horizontally on the bench. if you can, do this while having the dumbbell in your hands.
- Your legs should have a 90 degree angle and your upper back and shoulder blades should be the only thing touching the bench.
- Once in position, press the dumbbell up above your head and move the dumbbell behind your head and completely stretch your arms. You should really feel the stretch in your lats.
- Once fully stretched bring the dumbbell back up over to the chest, and repeat the process.
Let me know in the comments what you thought about the exercises, and what I should cover next!