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.
This back workout targets your lats, traps, rhomboids, and rear delts. Whether you’re training at home or in a basic gym, these four dumbbell moves hit every angle of your back and also help to improve your posture. 12reps has free workout guide for you to download.
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
