The back is made up of the lower-back muscles, the latissimus dorsi (lats), and the trapezius (traps). There are also smaller muscles such as rhomboids that usually get classed as shoulder muscles. We have included four exercises in this list, but only one of them is traditionally considered a true “Back” exercise in bodybuilding circles (bent over dumbbell row). Good Mornings work the lower back, upright rows and shrugs work the traps.

Bent Over Dumbbell Rows

This exercise is excellent for working the lats, biceps, and traps. You will often see people perform barbell bent over rows, but rarely the dumbbell version. The dumbbell row actually offers a better range of motion (which will lead to increased strength and hypertrophy). Stand upright with a dumbbell in each hand. Your feet should be shoulder width apart and knees slightly bent. Push your chest out, pull your shoulder blades back together, and then bow forward so that your torso is at a 45 degree angle. Have your arms hanging down below your chest, then pull each dumbbell up until it is beside your chest. Pause, and then lower the weights back down again.

Good Mornings

This exercise is amazing for strengthening the lower back, and it will make exercises such as bent over rows or bent over rear delt flyes a lot easier to perform. You will need a light set of dumbbells for this, ideally rubber ones as they need to be somewhat comfortable while resting on your shoulders. Stand upright with feet shoulder-width apart and toes pointing straight forward. Bend your knees very slightly, but after that they need to stay static throughout. You want to place each dumbbell on your shoulders and have them rest there. Now you are going to pull your shoulder blades together and push your chest out. Then bow forward until your chest is almost parallel to the ground. Pause, and then return to the starting position.

Dumbbell Upright Row

Grab hold of a light pair of dumbbells and put one in each hand. Stand upright with chest pushed out, shoulders pulled back, and feet shoulder width apart. Using an overhand grip, hold the dumbbells to your waist. Next, you want to pull the weights up your body, with your elbows flaring out to the side. Stop once your elbows are just past your shoulders, the dumbbells should be close together at the centre of your chest. Pause, and then lower the weights back down.

Dumbbell Shrugs

Shrugs are a great exercise for your traps and using dumbbells in a neutral grip can really help to improve the range of motion. Stand upright holding a hex dumbbell in each hand resting by your sides. Push your chest out and pull your shoulder blades back. Take a deep breath and then shrug your shoulders up as high as you can. Pause, and then slowly return them, breathing out as you do so. It is as simple as that.

Exercises for your Shoulders, Back and Arms: Final Thoughts.

In this page we have outlined what we believe to be the best dumbbell exercises for your back, perfect to tone up, burn calories and achieve goals like to get back in shape after the vacations. If you use all of these in your workouts you will see some amazing improvements in your upper body strength. Giving you toned arms, a great calorie-burning workout, and a reduced risk of injury. bottles can be a solution to dumbbells.  [bottles can be a solution to dumbbells]

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