SPLYT · Workouts · Routines · Exercises · Tools
Back · Dumbbells · 10 exercises

Back workouts with dumbbells

A complete back workout with a pair of dumbbells and a bench: one-arm rows, chest-supported rows and pullovers.

Your back has two jobs to train: vertical pulls (pull-ups and pulldowns) build the lats and the width of the back, and horizontal pulls (rows) build the thickness of the mid and upper back. A complete back workout includes both, plus some direct rear-shoulder work.

Dumbbells load each side on its own, so your stronger side can’t cover for your weaker one, and they let your wrists and elbows find their own path. A pair of adjustable dumbbells and a bench covers every exercise below.

Dumbbell back workout

Rows from three angles plus a pullover for the lats.

  1. Dumbbell One Arm Bent-over Row
    Sets
    4
    Reps
    8–12 each side
    Rest
    90 s
  2. Dumbbell Incline RowChest on an incline bench — no lower-back fatigue.
    Sets
    3
    Reps
    10–12
    Rest
    90 s
  3. Dumbbell Bent Over Row
    Sets
    3
    Reps
    8–10
    Rest
    90 s
  4. Dumbbell Pullover
    Sets
    3
    Reps
    10–12
    Rest
    60 s
  5. Dumbbell Rear Fly
    Sets
    3
    Reps
    15
    Rest
    60 s

Can’t do one of these?

Machine taken or training somewhere else? Each of these has substitutes that work the same muscles.

Tips

  • Lead each pull with your elbows, not your hands. Think of your hands as hooks; it keeps the biceps from taking over.
  • Pause for a beat with the weight pulled in. If you can’t hold the squeeze, the load is too heavy to train the back well.
  • Let your shoulder blades move. Reaching forward at the start of a row and up at the top of a pulldown gives the lats a full stretch.
  • When dumbbells get too heavy to get into position, switch to a harder variation or more reps instead of fighting to set up.

Run this workout in SPLYT

Every exercise here is in SPLYT’s library. Save the workout as a template, log your sets on iPhone or Apple Watch, and next time your weights are already filled in from what you lifted.

Get SPLYT on the App Store

10 back exercises with dumbbells

Every one links to step-by-step instructions and a demonstration. Swap any of them into the workouts above.

All dumbbell exercises →

Questions

How many back exercises can you do with dumbbells?

SPLYT’s exercise library has 10 back exercises you can do with dumbbells, including Dumbbell Incline Row, Dumbbell Bent Over Row and Dumbbell One Arm Bent-over Row. Each one links to step-by-step instructions and a demonstration.

What is the best exercise for back width?

Pull-ups and lat pulldowns, which train the lats through a vertical pull. Rows add thickness to the middle of the back more than width.

Should I use straps on back day?

For heavy rows and deadlifts, straps let your back keep working after your grip gives out. Train your grip separately so it still improves.

Can you build muscle with only dumbbells?

Yes. As long as you can keep adding weight or reps, dumbbells train every muscle well. A wide enough set of weights, or adjustable ones, is the main thing you need.

More workouts

Fit it into a weekly split

Free tools