This dumbbell back workout uses four exercises to train your lats, mid-back, traps and rear shoulders: the single-arm row, bent-over row, reverse fly and gorilla row. All you need is a pair of dumbbells and a bench, so it works at home or in a basic gym.
Do it one to two times a week as part of your training, and log your sets, reps and weights so you can see your progress. Want a ready-made plan? Browse our free workout plans.
What a Dumbbell Back Workout Trains
- Lats (latissimus dorsi): the large, wide muscles along the sides of your back. They pull your arms down and back.
- Traps and rhomboids: the muscles above and between your shoulder blades. They help squeeze and steady your shoulder blades.
- Rear delts: the muscles at the back of your shoulders.
With dumbbells, each arm works on its own. That makes it easier to notice if one side is weaker than the other.
1. Single-Arm Dumbbell Row
What it works: Lats, rhomboids, mid-back
How to do it:
- Place one knee and the same-side hand on a bench.
- Hold a dumbbell in the opposite hand.
- Row the weight up toward your hip.
- Lower it with control.
Keep in mind: Don’t twist your torso. Keep your hips and shoulders square to the floor.
See the dumbbell single arm row exercise page for a full demo and cues.
2. Dumbbell Bent-Over Row
What it works: Mid-back, traps, lats, and the lower back muscles that hold you in position
How to do it:
- Stand with your feet shoulder-width apart.
- Hold a dumbbell in each hand.
- Hinge at the hips and keep your back flat.
- Pull both dumbbells toward your ribs.
- Squeeze your shoulder blades together, then lower.
Keep in mind: Stay bent over for the whole set. Don’t stand up between reps.
In a comparison of rowing exercises, the bent-over row worked muscles from the upper to the lower back. It also loaded the lower spine more than the other rows tested. So brace your core and pick a weight you can hold in position. If your lower back tires first, try the chest-supported dumbbell incline row.
3. Dumbbell Reverse Flys
What it works: Rear delts, traps, rhomboids
How to do it:
- Hinge forward 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, then lower slowly.
Keep in mind: Use light weights and strict form. This exercise is about control, not load.
Try holding the dumbbells with your palms facing each other. In one study of trained men, this neutral grip produced more rear delt activity than a palms-down grip.
4. Dumbbell Gorilla Rows
What it works: Lats, mid-back, grip and core
How to do it:
- Stand in a wide stance with two dumbbells on the floor between your feet.
- Hinge at the hips with a flat back.
- Row one dumbbell at a time while the other stays on the floor.
- Alternate sides without twisting your torso.
Keep in mind: Keep your chest low and your core tight throughout.
Rowing one arm at a time makes your trunk resist twisting, which the same rowing study found was the main challenge of a one-arm cable row. The kettlebell gorilla row demo shows the same movement with kettlebells.
Suggested Dumbbell Back Workout Plan
| Exercise | Sets | Reps |
|---|---|---|
| Single-arm row | 4 | 8 to 12 each side |
| Bent-over row | 4 | 10 to 12 |
| Reverse flys | 4 | 12 to 15 |
| Gorilla rows | 4 | 10 each arm |
Rest: 60 to 90 seconds between sets. A 2024 meta-analysis on rest periods found a small muscle-growth benefit from resting longer than 60 seconds, with no clear extra gain beyond 90 seconds.
How to choose your weight
Pick dumbbells that make the last two reps of each set hard while your form stays clean. When you can hit the top of the rep range on every set, move up to slightly heavier dumbbells.
This is called progressive overload. Our beginner guide to progressive overload explains other ways to progress if you only have a few dumbbell sizes at home.
Other Back Workouts to Try
- Best back workout at the gym: if you have barbells, cables and machines.
- The 12REPS back workout: a full session with warm-up sets, drop sets and a cool-down.
- 4 back exercises for strength: a short gym routine with a seated row and kettlebell rows.
- Pull day workout and pull day exercises to grow your back: for a push/pull/legs split.
The NHS recommends strengthening activities on at least two days a week that work all the major muscle groups. Pair this back workout with sessions for the rest of your body.
If you want a plan built around your goal, your equipment and the time you have, 12REPS sets out each session with a trainer demo for every exercise. Log your reps and weights as you go, and the app remembers them for next time.
Sources
- Fenwick CMJ, Brown SHM, McGill SM. Comparison of different rowing exercises: trunk muscle activation and lumbar spine motion, load, and stiffness. Journal of Strength and Conditioning Research, 2009. https://lida.sport-iat.de/ta/Record/4025850?lng=en
- Schoenfeld B, et al. Effect of hand position on EMG activity of the posterior shoulder musculature during a horizontal abduction exercise. Journal of Strength and Conditioning Research, 2013. https://scholars.nova.edu/en/publications/effect-of-hand-position-on-emg-activity-of-the-posterior-shoulder/
- Singer A, et al. Give it a rest: a systematic review with Bayesian meta-analysis on the effect of inter-set rest interval duration on muscle hypertrophy. Frontiers in Sports and Active Living, 2024. https://www.frontiersin.org/journals/sports-and-active-living/articles/10.3389/fspor.2024.1429789/text
- Physical activity guidelines for adults aged 19 to 64. NHS. https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-for-adults-aged-19-to-64/
