Dumbbell Exercises are a major form of weight training exercise. When many of you hear the word dumbbells, the first thing that comes to your mind would be the gym, since, gyms are the places where dumbbells are commonly visible. Of course, some of the individuals also train using the dumbbells at home. Dumbbells are used by individuals mainly for strengthening their body and growing their muscles.

You must have experienced backaches in your lives and we all know the pain and suffering that one has to undergo due to such backaches. We all have been doing various movements and such movements made are going to make you engage with your back in one way or another. Hence, if you experience any form of pain, you are going to be finding it tough to move and carry out your activities every day.

The back muscles are important in many ways for every individual and it becomes a priority for everyone to strengthen these muscles. By strengthening them, you would be able to avoid any form of injury to your body, apart from also helping your body work in a smooth manner whenever you make your everyday movements, including the time when you perform your exercises.

Few dumbbell exercises that you can do for working your back muscles are as follows:

  1. Dumbbell Bent-Over Row
Bent-Over Row
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Dumbbell Bent-Over Row is a well-known exercise that is mainly done to improve strength of your muscles in the back and shoulders. It also helps to strengthen your muscles present in the lower traps area and the posterior deltoids. It is also a highly effective exercise for circuit-style fat loss workouts. You may need to possess some experience in weight training, prior to trying the dumbbell bent-over row exercise.  You have to ensure to keep your back straight all through the exercise. It is better for you to use moderate weights in the beginning, till you get some confidence on your back’s ability to withstand the pressure of lifting increased weights.

Equipment Required:

  • Dumbbells
  • Weights

How to do this exercise?

  • Take  a pair of dumbbells by holding onto a bar with your palms facing your body.
  • Keep your hands a little wider than shoulder width apart.
  • Bend your legs a little, while keeping your back straight. Now, bend your upper body till it is at a perpendicular position to the floor.
  • Now, row the weight upwards and reach the lower portion of your chest.
  • Stop for a few seconds. Take good control and come back to the position where you started.
  • You have completed one rep.

You can do at least 2-3 sets of 12 reps each.

  1. Single-Leg Dumbbell Row
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Single-Leg Dumbbell Row exercise is one of the strength exercises that targets your upper back and hamstring muscles. Through this exercise, the bones present in the hips, wrist and spine are targeted. This exercise works the back side as well as other areas of your body such as your abs, shoulders, glutes and hamstrings muscles. Since, it is a one-leg exercise, it will pose a big challenge to your body and your ability to stay balanced and stable at the time of performing this exercise.

Equipment Required:

  • Dumbbells

How to do this exercise?

  • Stand by keeping your feet shoulder-width apart and bend your knees a little.
  • Hold on to a dumbbell in one of your hands.
  • Move forward with your waist. Raise the opposite leg till you come to a T position on your body.
  • Now, the dumbbell must be hanged to the front of the body by keeping a neutral grip.
  • Keep your back in a contracting position and start rowing the dumbbell to your rib cage. Wait for a few seconds and then lower your arm and leg back again to the starting position.

You can do at least 3 sets of 12 reps each.

  1. Dumbbell Reverse Fly
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Dumbbell Reverse Fly is one of the back exercises in which the rear shoulders as well as upper back muscles are targeted. The trapezius muscles are also targeted in the process. By doing this exercise, your muscles are strengthened, apart from helping improve your posture and balance. Moreover, you may experience very little pain in the shoulder and neck area of your body. In addition to that, this exercise helps in boosting your stamina levels and you would also be able to notice some improvement in the performance of your daily activities.

Equipment Required:

  • Dumbbells

How to do this exercise?

  • Stand in a position by keeping your feet-shoulder width apart, with dumbbells held on both the sides.
  • The hips must be pressed back in a hinge motion and chest must be moved forward at a position that is almost parallel to the ground.
  • Now, the weights must be allowed to hang downwards, as your palms face each other.
  • You should ensure to maintain a tight core, apart from a straight back and bend your knee slightly.
  • Start exhaling and raising your arms out onto your side and press the shoulder blades harder altogether.
  • Your elbows should be bent softly at the time of pulling your shoulder blades in the direction of the spine.
  • Start inhaling at the time of lowering the weight back to the starting position.
  • Make sure to refrain from hunching your shoulders up at the time of doing the movement.
  • Your chin must be kept tucked in order to maintain a neural spine at the time of doing this exercise.
  • Keep your focus in ensuring that the shoulder blades come together by taking to correct breathing from the start to the end.

You can do at least 10-12 reps of this exercise for every single set.

  1. Incline Dumbbell Row
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Incline Dumbbell Row is one of the upper body exercises that mainly targets the upper back muscles in addition to biceps, triceps and your lats. You can perform this exercise on an incline bench. It is not difficult to do this exercise and you can also try some dumbbell row variations using various types of equipment.

Equipment Required:

  • Incline Bench
  • Dumbbells

How to do this exercise?

  • Lie down on an incline bench by keeping your chest against the back of the bench.
  • Pick up a dumbbell in both your hands and start rotating your hands. Your palms must face each other.
  • Now, after your elbows are tucked inside you, raise the dumbbells up on to your body at a height just below your chest.
  • Pause for a moment and then lower your dumbbells back.
  • You have completed one rep.

You can do at least 10-15 reps for each set.

With these dumbbell exercises offering plenty of benefits to your body in the form of strengthening your back muscles, you can start performing these exercises today to build strong back muscles and also to keep your body fit and sturdy.

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The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.


A Journalist with a passion for writing articles covering specific areas related to fitness, technology, healthcare and nutrition.

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