Are you looking to build nice, beautiful, lean back muscles? 12Reps is here to guide you in achieving that. We’ve added 4 sessions that are known to help people build strong and toned back muscles. Do these exercises one to two times a week, and you’ll see excellent results. Follow the 12reps app to log your sets, reps, and weights.
1. Single-Arm Dumbbell Row
What it hits: Lats, rhomboids, mid-back
How to do it:
- Place one knee and a hand on a bench
- Hold a dumbbell in the opposite hand
- Row the weight up toward your hip
- Lower with control
Keep in mind: Don’t twist your torso—keep it square.
2. Dumbbell Bent-Over Row
What it hits: Mid-back, traps, lats
How to do it:
- Stand with feet shoulder-width apart
- Hold a dumbbell in each hand
- Hinge at the hips, keep your back flat
- Pull both dumbbells toward your ribs
- Squeeze your shoulder blades, then lower
Keep in mind: Avoid standing up mid-set—stay bent over
3. Dumbbell Reverse Flys
What it hits: Rear delts, traps, rhomboids
How to do it:
- Bend over slightly with a dumbbell in each hand
- Start with your arms hanging under your chest
- Raise the dumbbells out to the sides
- Squeeze your shoulder blades together at the top
Keep in mind: Use lightweight and strict form—this is about control, not load
4. Dumbbell Gorilla Rows
What it hits: Lats, lower traps, grip
How to do it:
- Stand in a wide stance with dumbbells on the floor
- Hinge at the hips, back flat
- Row one dumbbell at a time while keeping the other on the floor
- Alternate sides without twisting your torso
Keep in mind: Keep your chest low and your core tight throughout
Suggested Workout Plan
- Single-Arm Row – 4 sets of 8–12 each side
- Bent-Over Row – 4 sets of 10–12
- Reverse Flys – 4 sets of 12–15
- Gorilla Rows – 4 sets of 10 (each arm)
Rest: 60–90 seconds between sets
