Four Great Dumbbell Exercises for Building a Strong Back

Dumbbell exercises are so versatile and are a must have for any gym, personal training studio, or sports performance training facility. They are an ideal compliment to barbell exercises, especially when it’s a compound movement. They are also perfect for working on unilateral strength with exercises like one arm dumbbell rows. We are going to look at dumbbell exercises for the back muscles.

Deadlift

More on the dumbbell deadlift exercise technique can be found here. An ideal compound exercise which targets the hip and back extensor muscles.

Shrug

The dumbbell shrug is an exercise that pinpoints the upper back, targeting the upper trapezius muscle and with heavier dumbbells, you’ll improve grip strength as well.

Bent-Over Row

The dumbbell bent over row is another popular compound exercise. If this is too challenging on the low back, try a one-arm dumbbell row where one hand will support the body.

Pull-Over on Stability Ball

The dumbbell pull over exercise works the back, chest, shoulders and arm muscle groups. The primary mover, though, is the latissimus dorsi, the largest of the back muscle. The exercise can be performed off a bench or in this case, a stability ball.

Final Thoughts

The four dumbbell exercises for the back are movements that will stress all aspects of the back. There are many other great exercises to choose from that can be found in the Jefit exercise database.

Stay Strong Together

Millions of members are having great success using our app. Jefit is a strength training app that comes with an advanced customizable workout planner, training log, and the ability to track data. Take advantage of Jefit’s 1400 exercise database for your strength workouts. Visit our members only Facebook group. Connect with like minded people, share tips, and advice to help get closer to reaching your fitness goals.

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Michael Wood, CSCS

Michael Wood, CSCS, is a Certified Strength & Conditioning Specialist and Content Manager for JeFit app. Michael is a former Assistant Strength & Conditioning Coach at the University of Connecticut and Exercise Physiologist at the USDA Human Nutrition Research Center on Aging at Tufts University. He is the Founder of Michael Wood Fitness, named twice to "Top 100 Trainers in America" by Men's Journal and voted Best of Boston by Boston Magazine. Michael previously taught at the University of Connecticut and Boston University. He is the author of TBC30: 6 Steps to a Stronger, Healthier You.

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