Sports Fitness

10 Ways to Your Back Workouts with Dumbbells at Home

Many have wholly abandoned at-home workouts because of the limited equipment. But it’s not impossible to get a healthy and perfect shape, especially for your back and chest, if you’ve only got a pair of dumbbells. At-home workouts can still be effective with minimal equipment, like dumbbells, to achieve a fit and healthy body. Dumbbells are an excellent choice for people who want to work out in the comfort of their homes or who have restricted access to training equipment. By regularly training the right way, you can improve strength, muscular definition, and equilibrium in the upper body. When working the back with dumbbells at home, it is crucial to pay attention to the proper forms and techniques. Below is a detailed explanation of 10 of the best dumbbell workouts for your back. Proper form and technique are essential to avoid injury and maximize the effectiveness of your workouts. Single-Arm Row Keep your feet hip-width apart and your right arm by your side as you grip a moderate-weight dumbbell in your hand. Put your left hand on your left quad while you move your left foot forward about two feet. To begin, let’s assume this setting. Hinge forward at the hips; butt pushed back, core engaged; bend the left knee; watch for a rounding of the shoulders; repeat on the other side. How far you can stoop depends on how flexible your hips and hamstrings are. Try fixing your eyes on the floor just in front of your feet to ease the strain on your neck. Related reading How to Bleach Arm Hair: Preparation, Steps, and Results The 10 Dumbbell Back Exercises at Home for Female Do Planks Burn Belly Fat? and How Many Planks a Day Can Lose Belly Fat? With this position, pull the weight up to your chest while keeping your elbows close to your body and squeezing your shoulder blades for two seconds at the top of the movement. Pulling the weight toward your chest, your elbow should travel behind your back. In a controlled manner, reduce the load by extending your arms toward the floor. Controlled movement is key to safely managing the weight during your exercises. Renegade Row Get a high plank position by placing a dumbbell in each hand on the floor, keeping your shoulders directly above your wrists, your core and glutes engaged, and your legs extended behind you wider than hip-width apart (this will aid with stability). Assume this as your initial starting point. To perform a row, pull your right elbow back while maintaining your elbow close to your torso. Raise the dumbbell to your chest and hold it there. Holding in your stomach and buttocks will help keep your hips from swaying. Bring the bar back down to its initial height. Transfer your focus to your left arm and repeat the process. Pullover Position a dumbbell in front of you while lying on a mat. Take the load with both hands, pull it to your chest, and lie face up. Your feet should be about hip-width apart. Ensure proper form by keeping your back straight throughout the movement to avoid injury. You should grasp either end of the dumbbell firmly in your hands. If your dumbbell is more extensive, you may feel more secure holding it vertically with both hands around one end. Keep your arms straight and raise them high above your chest. Gently lower the dumbbell until it touches the floor over your head. This motion engages your lats and helps build upper body strength effectively. Reverse the motion to return the weight to the beginning position, focusing on using your core muscles to accomplish the movement. By engaging your core muscles, you not only stabilize your body but also enhance the effectiveness of the exercise. Single-Arm Row in Plank With your feet hip-width apart and your left hand carrying a dumbbell, stand with your back to a bench, concrete box/step, or chair. This position helps to maximize stability during the exercise and allows for better form. Go down on the bench with your upper body and put your right palm flat. The best place to rest your palm is just below your shoulder. Ensure your hand placement is secure to maintain balance and support throughout the movement. Stretch your legs straight behind you, planting your toes and lifting your heels off the ground. You can perform this on the floor instead of a bench. This position can help you engage your core and back muscles more effectively, enhancing your overall workout. Contract your abs, hold your breath, and keep your back straight. Do not look up from the bench. Your entire body will be tilted slightly. From here, progress can be made. Maintaining proper form is essential to prevent injury and ensure you are targeting the right muscles during the exercise. To do a row, draw the weight toward your left chest, keeping your elbow close to your body and squeezing your shoulder blades for two seconds at the top of the exercise. Squeezing your shoulder blades at the top of the movement enhances muscle engagement and maximizes the effectiveness of the row. Reverse the motion to gradually return to the original position. Do all of your reps on one side, then swap. Focusing on one side at a time allows for concentrated strength building and balanced development of your back muscles. Bent-Over Row Position your feet so that your hips are slightly apart and your arms are at your sides, holding a dumbbell in each hand. Proper foot positioning not only enhances balance but also helps in achieving better form during the exercise. A strong core allows you to tilt forward at the hips and push your butt back. It’s important to keep your knees bent and your back straight. How far you can stoop depends on the range of motion of your hips and the strength of your hamstrings. For a relaxed neck, look a few inches in front of your feet. Maintaining a neutral gaze can significantly relieve tension in the neck and enhance overall comfort while performing the exercise. To do a row, bring the weights up to your chest while keeping your elbows tight to your sides and holding a tense shrug of the shoulders for two seconds at the movement’s peak. By bringing the weight toward your chest, your elbows should travel behind your back. Extend your arms toward the floor and descend the weights slowly. Slowly descending weights ensures better muscle engagement and helps prevent injury by allowing for controlled movement. Bench-Supported Single-Arm Row Place a bench, chair, trunk, or stable elevated surface in front of you and stand with your feet slightly apart (hip-width apart is ideal). Keep your right arm by your side and your hand on a dumbbell. Using a stable surface ensures safety and stability, allowing for a more effective workout with less risk of falling. Hinge forward at the hips, push your butt back, and keep a slight bend in both knees while keeping your shoulders back and down. How far you can stoop depends on the range of motion of your hips and the strength of your hamstrings. Put your open palm (left) down on the bench. For a relaxed neck, look a few inches in front of your feet. You can progress from here. Maintaining a neutral spine is crucial for proper form during this exercise. Activate your back muscles by pulling the weight up to your chest, and compress your shoulder blade at the top of the exercise to strengthen your upper back. Strengthening your upper back can help in reducing neck and shoulder tension over time. Engaging your back muscles effectively can lead to better posture and overall strength. Lower the weight by extending your arm toward the floor slowly until you are back where you started. When you begin to lower the weight, your non-working shoulder needs to maintain level. Controlling the weight during the lowering phase is essential to prevent injury and improve muscle activation. Reverse Fly With a weight in each hand, stand with your feet hip-width apart, arms by your sides, palms facing in, and elbows slightly bent. To maintain a solid abdominal muscle contraction, lean forward at the hips, push your butt back, and bend your knees just a bit so that your back is parallel to the floor. You may be unable to turn that far over because of limitations in hip mobility and hamstring flexibility. Maintain a neutral neck posture by fixing your eyes a few inches before your feet. Related reading Top 5 Best Arm Workouts for Women | Toning Exercises Gym vs. Home Workout: Which is Better for You? Raise your arms to the sides until they align with your shoulders while maintaining a flat back, a tight core, and bent elbows. Then, pause and slowly bring your arms back to the beginning position. Maintain control throughout the movement to engage the targeted muscles effectively. Proper form is crucial during this exercise to ensure maximum effectiveness and to prevent injury. Kickstand Deadlift Spread your feet about shoulder-width apart and grab a dumbbell in each hand. Engage your core throughout the lift to stabilize your body and enhance balance. Stagger your stance by putting one foot behind the other with the heel raised (as in the image above). To strengthen your front leg, you will perform various exercises. Maintaining the heel raised helps engage the muscles in your front leg more effectively during the exercise. Staggering your stance not only enhances stability but also targets different muscle groups in your legs. For a more squatting posture, hinge at the hips. Keep your back straight and your butt pushed further back. You want your torso to be nearly perpendicular to the ground. Push through your front heel while engaging your core to stand tall. As you draw up, keep the weights near your shins. Engaging your core is crucial for maintaining balance and preventing injury as you perform the lift. Stop at the peak and give your butt a good squeeze. Focusing on your form during the kickstand deadlift not only enhances effectiveness but also reduces the risk of injury. Squeezing your butt at the top of the movement maximizes the contraction and improves overall muscle activation. Romanian Deadlift Position your feet so that your hips are slightly wider than your knees. Position yourself so that your hands are on your thighs while holding dumbbells. Proper foot positioning is crucial for maintaining balance and maximizing the benefits of the Romanian deadlift. Bend gently at the knees while bending at the hips. Make sure your back is entirely flat by pushing your butt back. The weights should reach your shins, and your torso should be nearly parallel to the floor. Maintaining a flat back is essential to prevent strain and ensure that the right muscles are engaged during the Romanian deadlift. Squeeze your abs tight and stand up straight by pushing through your heels. Make sure the weights are touching your shins the whole time. Engaging your core while standing up helps stabilize your body and enhances the effectiveness of the lift. Stop at the peak and give your butt a good squeeze. Single-Leg Deadlift Put your feet together, and hold a dumbbell in each hand before your legs. In this position, you will shift your weight to your left leg, preserve a tiny bend in your left knee, and raise your right leg straight behind your body. You will hinge at the hips to bring your torso parallel to the floor, and you will drop your body weight. Be sure your back is completely straight at all times. At the bottom of the motion, with your weight a few inches above the ground, your body and right leg should be practically parallel to the floor. If your hamstrings are tight, you may have trouble extending your leg. Stand up tall by pushing through your left heel while keeping your core braced and returning the weight to the starting position. Rejoin your left and right legs at the knees, putting most of your weight on your left foot. Wait a minute and give your butt a good squeeze. One repetition has been completed. When you’ve finished all your reps on one side, switch to the other. Completing repetitions on one side before switching will help ensure muscle symmetry and prevent imbalances. Make sure to maintain balance and control throughout the movement to maximize effectiveness. Conclusion If you’re a newbie to all these, it’s better to start small and gradually increase your limits to what you can accommodate. Starting small allows your body to adapt safely to new exercises, reducing the risk of injury. Ulike Welcome to Ulike! We hope our expertise can bring value to you.

Nov 26, 2025

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Table of Contents

At-home workouts can still be effective with minimal equipment, like dumbbells, to achieve a fit and healthy body.

Dumbbells are an excellent choice for people who want to work out in the comfort of their homes or who have restricted access to training equipment. By regularly training the right way, you can improve strength, muscular definition, and equilibrium in the upper body.

When working the back with dumbbells at home, it is crucial to pay attention to the proper forms and techniques. Below is a detailed explanation of 10 of the best dumbbell workouts for your back.

Proper form and technique are essential to avoid injury and maximize the effectiveness of your workouts.

Single-Arm Row

Keep your feet hip-width apart and your right arm by your side as you grip a moderate-weight dumbbell in your hand. Put your left hand on your left quad while you move your left foot forward about two feet. To begin, let’s assume this setting.
Hinge forward at the hips; butt pushed back, core engaged; bend the left knee; watch for a rounding of the shoulders; repeat on the other side. How far you can stoop depends on how flexible your hips and hamstrings are. Try fixing your eyes on the floor just in front of your feet to ease the strain on your neck.
Related reading
With this position, pull the weight up to your chest while keeping your elbows close to your body and squeezing your shoulder blades for two seconds at the top of the movement. Pulling the weight toward your chest, your elbow should travel behind your back.
In a controlled manner, reduce the load by extending your arms toward the floor.

Controlled movement is key to safely managing the weight during your exercises.

Renegade Row

Get a high plank position by placing a dumbbell in each hand on the floor, keeping your shoulders directly above your wrists, your core and glutes engaged, and your legs extended behind you wider than hip-width apart (this will aid with stability). Assume this as your initial starting point.
To perform a row, pull your right elbow back while maintaining your elbow close to your torso. Raise the dumbbell to your chest and hold it there. Holding in your stomach and buttocks will help keep your hips from swaying.
Bring the bar back down to its initial height. Transfer your focus to your left arm and repeat the process.

Pullover

Position a dumbbell in front of you while lying on a mat. Take the load with both hands, pull it to your chest, and lie face up. Your feet should be about hip-width apart.

Ensure proper form by keeping your back straight throughout the movement to avoid injury.

You should grasp either end of the dumbbell firmly in your hands. If your dumbbell is more extensive, you may feel more secure holding it vertically with both hands around one end. Keep your arms straight and raise them high above your chest.
Gently lower the dumbbell until it touches the floor over your head.

This motion engages your lats and helps build upper body strength effectively.

Reverse the motion to return the weight to the beginning position, focusing on using your core muscles to accomplish the movement.

By engaging your core muscles, you not only stabilize your body but also enhance the effectiveness of the exercise.

Single-Arm Row in Plank

With your feet hip-width apart and your left hand carrying a dumbbell, stand with your back to a bench, concrete box/step, or chair.

This position helps to maximize stability during the exercise and allows for better form.
Go down on the bench with your upper body and put your right palm flat. The best place to rest your palm is just below your shoulder.

Ensure your hand placement is secure to maintain balance and support throughout the movement.
Stretch your legs straight behind you, planting your toes and lifting your heels off the ground. You can perform this on the floor instead of a bench.

This position can help you engage your core and back muscles more effectively, enhancing your overall workout.

Contract your abs, hold your breath, and keep your back straight. Do not look up from the bench. Your entire body will be tilted slightly. From here, progress can be made.

Maintaining proper form is essential to prevent injury and ensure you are targeting the right muscles during the exercise.
To do a row, draw the weight toward your left chest, keeping your elbow close to your body and squeezing your shoulder blades for two seconds at the top of the exercise.

Squeezing your shoulder blades at the top of the movement enhances muscle engagement and maximizes the effectiveness of the row.
Reverse the motion to gradually return to the original position. Do all of your reps on one side, then swap.

Focusing on one side at a time allows for concentrated strength building and balanced development of your back muscles.

Bent-Over Row

Position your feet so that your hips are slightly apart and your arms are at your sides, holding a dumbbell in each hand.

Proper foot positioning not only enhances balance but also helps in achieving better form during the exercise.
A strong core allows you to tilt forward at the hips and push your butt back. It’s important to keep your knees bent and your back straight. How far you can stoop depends on the range of motion of your hips and the strength of your hamstrings.
For a relaxed neck, look a few inches in front of your feet.

Maintaining a neutral gaze can significantly relieve tension in the neck and enhance overall comfort while performing the exercise.
To do a row, bring the weights up to your chest while keeping your elbows tight to your sides and holding a tense shrug of the shoulders for two seconds at the movement’s peak. By bringing the weight toward your chest, your elbows should travel behind your back.
Extend your arms toward the floor and descend the weights slowly.

Slowly descending weights ensures better muscle engagement and helps prevent injury by allowing for controlled movement.

Bench-Supported Single-Arm Row

Place a bench, chair, trunk, or stable elevated surface in front of you and stand with your feet slightly apart (hip-width apart is ideal). Keep your right arm by your side and your hand on a dumbbell.

Using a stable surface ensures safety and stability, allowing for a more effective workout with less risk of falling.

Hinge forward at the hips, push your butt back, and keep a slight bend in both knees while keeping your shoulders back and down. How far you can stoop depends on the range of motion of your hips and the strength of your hamstrings. Put your open palm (left) down on the bench.
For a relaxed neck, look a few inches in front of your feet. You can progress from here.

Maintaining a neutral spine is crucial for proper form during this exercise.
Activate your back muscles by pulling the weight up to your chest, and compress your shoulder blade at the top of the exercise to strengthen your upper back.

Strengthening your upper back can help in reducing neck and shoulder tension over time.

Engaging your back muscles effectively can lead to better posture and overall strength.

Lower the weight by extending your arm toward the floor slowly until you are back where you started. When you begin to lower the weight, your non-working shoulder needs to maintain level.

Controlling the weight during the lowering phase is essential to prevent injury and improve muscle activation.

Reverse Fly

With a weight in each hand, stand with your feet hip-width apart, arms by your sides, palms facing in, and elbows slightly bent.
To maintain a solid abdominal muscle contraction, lean forward at the hips, push your butt back, and bend your knees just a bit so that your back is parallel to the floor. You may be unable to turn that far over because of limitations in hip mobility and hamstring flexibility. Maintain a neutral neck posture by fixing your eyes a few inches before your feet.
Related reading
- Top 5 Best Arm Workouts for Women | Toning Exercises
- Gym vs. Home Workout: Which is Better for You?
Raise your arms to the sides until they align with your shoulders while maintaining a flat back, a tight core, and bent elbows. Then, pause and slowly bring your arms back to the beginning position.

Maintain control throughout the movement to engage the targeted muscles effectively.

Proper form is crucial during this exercise to ensure maximum effectiveness and to prevent injury.

Kickstand Deadlift

Spread your feet about shoulder-width apart and grab a dumbbell in each hand.

Engage your core throughout the lift to stabilize your body and enhance balance.

Stagger your stance by putting one foot behind the other with the heel raised (as in the image above). To strengthen your front leg, you will perform various exercises.

Maintaining the heel raised helps engage the muscles in your front leg more effectively during the exercise.

Staggering your stance not only enhances stability but also targets different muscle groups in your legs.

For a more squatting posture, hinge at the hips. Keep your back straight and your butt pushed further back. You want your torso to be nearly perpendicular to the ground.
Push through your front heel while engaging your core to stand tall. As you draw up, keep the weights near your shins.

Engaging your core is crucial for maintaining balance and preventing injury as you perform the lift.

Stop at the peak and give your butt a good squeeze.

Focusing on your form during the kickstand deadlift not only enhances effectiveness but also reduces the risk of injury.

Squeezing your butt at the top of the movement maximizes the contraction and improves overall muscle activation.

Romanian Deadlift

Position your feet so that your hips are slightly wider than your knees. Position yourself so that your hands are on your thighs while holding dumbbells.

Proper foot positioning is crucial for maintaining balance and maximizing the benefits of the Romanian deadlift.

Bend gently at the knees while bending at the hips. Make sure your back is entirely flat by pushing your butt back. The weights should reach your shins, and your torso should be nearly parallel to the floor.

Maintaining a flat back is essential to prevent strain and ensure that the right muscles are engaged during the Romanian deadlift.

Squeeze your abs tight and stand up straight by pushing through your heels. Make sure the weights are touching your shins the whole time.

Engaging your core while standing up helps stabilize your body and enhances the effectiveness of the lift.

Stop at the peak and give your butt a good squeeze.

Single-Leg Deadlift

Put your feet together, and hold a dumbbell in each hand before your legs.
In this position, you will shift your weight to your left leg, preserve a tiny bend in your left knee, and raise your right leg straight behind your body. You will hinge at the hips to bring your torso parallel to the floor, and you will drop your body weight.
Be sure your back is completely straight at all times. At the bottom of the motion, with your weight a few inches above the ground, your body and right leg should be practically parallel to the floor. If your hamstrings are tight, you may have trouble extending your leg.
Stand up tall by pushing through your left heel while keeping your core braced and returning the weight to the starting position. Rejoin your left and right legs at the knees, putting most of your weight on your left foot.
Wait a minute and give your butt a good squeeze. One repetition has been completed. When you’ve finished all your reps on one side, switch to the other.

Completing repetitions on one side before switching will help ensure muscle symmetry and prevent imbalances.