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How to tone your back with dumbbells

Don't let the front of your body have all the fun - these simple yet effective back exercises will help you achieve a toned and muscular back and unlock a whole world of gains!

How to tone your back with dumbbells

1. Reverse Fly

Target your upper back muscles and fly back

  • With your feet, shoulder width apart, slightly hinge on the hips
  • Your torso should almost be parallel to the floor
  • With slightly bent elbows hang your dumbbells straight down from your shoulders
  • Raise the arms out to the side, until elbows are at shoulder height
  • Hold and repeat keeping your back flat and cores tight

‍2. Bent Over Row

Freeze your body and let your arms move

  • Stand up, with slightly bent knees reach down to hold the 2 dumbbells
  • Keeping your upper arm parallel to the body, lift them up, hold and then lower it slowly

3. Romanian Dead Lift

Lift up your back muscles with your dumbbells

  • Stand with feet, hip width apart and grasp 2 dumbbells with both the hands
  • Lower yourself with your hips bend back, torso forward and feel the stretch in your hamstrings
  • Hold for few seconds and return back by squeezing your glutes at the top

‍4. Upright Row

One among the effective dumbbell workout to strengthen your back and triceps

  • Stand with your feet shoulder width apart
  • With your elbows slightly bent and hang the dumbbells in front of your body
  • Pull the dumbbells up towards your chin, by slowly pulling your shoulder blades back and down
  • Hold the pause and repeat

‍5. Shrug

This dumbbell back exercise is quite simple and effective

  • Placing your feet shoulder with apart, allow the dumbbells to hang at your sides with bent elbows
  • Maintaining the posture, shrug your shoulders up towards your ears, pulling your shoulder blades back and down
  • Pause and repeat by lowering the dumbbells

‍6. Incline Bench Row

Find a bench with a 30 – 45 degree inclination

  • Lie on it, chest down
  • Grab 2 dumbbells and hang it down
  • Lift your body up by rowing your shoulder blades

‍7. Dumbbell Skull Crushers

  • On a bench, lie facing up
  • Lower the dumbbells until the elbows are at 90 degree
  • Push them back to the initial position.
  • Repeat for 10 reps

‍8. Lateral Pullovers

This is one among the best dumbbell back exercise, which benefits your triceps and back muscles.

  • With your knees slightly bent, lie on the floor, feet shoulder width apart on the floor
  • Grab 2 dumbbells and lower them towards the floor just behind your head, by pressing them over the chest
  • Maintain your arms in line with torso
  • With a slight bent in the elbow, raise the weight above your chest, by engaging your laterals
  • Pause for a short period and repeat

‍9. Opposite Foot Bent

  • Stand on the feet, reach down and grab a dumbbell, above one of your feet
  • The feet and the hands with the weight should be the opposite.
  • Lift the dumbbell back to a standing position and lower it back
  • Keep your knees slightly bent throughout

10. Lying Lateral Raise

This dumbbell back workout is done lying on a 30 degree inclined bench.

  • Lie on it, chest down and 2 dumbbells hanging
  • By squeezing the shoulder blades raise both arm out at 90 degrees to the sides
  • Pause and repeat

11. Y's

    • Hinge at your hips with feet shoulder width apart
    • Hang the dumbbells straight down from shoulders
    • With flat back, pull the shoulder blades
    • Raise the arms in front of you pointing towards sky, with elbows at the shoulder height

    12. Kneeling One Arm Row

      • Place knee and hand on a bench
      • Hold a dumbbell with the other hand
      • Raise it up by moving, only your arm and lower back
      • Pause and repeat

      13. Stiff Legged Dead Lift

        • Reach down to grab 2 dumbbells
        • Raise the upper body to a standing position
        • Lower it back without bending your knees to an extent

        14. One Arm Power Row

          This dumbbell back exercise focus on the traps.

          • Stay in the position of kneeling one arm row
          • Now raise the dumbbell with more power towards the hip and the elbows just above the hip
          • Pause and repeat

          15. Wide Row

            • Maintain the posture of a bent over gym bench
            • In wide row, as you row the weight up, elbows should be pointed outwards perpendicular to torso
            • Pause, while the upper arm is parallel to the floor and return

            16. Twisting Bend

              • Stand up, grab the dumbbells up
              • Lift them up, straighten the foot and lower them back to the other foot
              • Alternate the sides accordingly

              17. Single Leg Romanian Dead Lift

                • Hold the dumbbell in opposite hand of the supporting leg
                • Lower the body, by bending the hip
                • Swing the free leg back
                • Lower the dumbbell down the thighs
                • Pause and return

                18. Floor Press

                  • Lie on the floor with your back and feet flat
                  • Position dumbbells at shoulders, elbows at floor
                  • Push them up straight over head
                  • Lower it and repeat

                  19. Chest Supported Row

                    • Lie face down on an inclined bench, weight on your toes
                    • Hold dumbbell parallel to the floor
                    • Pull the weight up towards chest by squeezing the back muscles
                    • Lower it down and repeat

                    20. Plank Row

                      Dumbbell back plank exercise
                      • Lie down in the push up position with dumbbells in each hand
                      • Pull the right dumbbell toward oblique muscles
                      • Lower it and repeat in alternate sides

                      21. One Arm Dumbbell Lift

                        One Arm Dumbbell Lift
                        • Akin to the dead lift, but this uses a single dumbbell
                        • Lower it down to the center rather than to your foots

                        22. Split Stance Dumbbell Row

                          • Maintain the split stance position with one knee bent forward and the other backward
                          • Push the dumbbell up alternatively overhead, straining the back muscles

                          23. Palms In Shoulder Press

                            • Hold dumbbells in each hand at shoulder level
                            • Palms facing each other, push the weight up, overhead
                            • Pause, lower it and repeat

                            24. Squats

                              • Begin and maintain the squat posture throughout, by holding the dumbbells
                              • Lift both the dumbbells up to the chest and slowly lower after a pause
                              • Repeat till you feel the back strain

                              25. Rotator Cuffs

                                • Lie on a bench on your side.
                                • Hold a dumbbell with your top arms at 90 degree angle
                                • Keeping the elbows tight at sides, open your arm outwards
                                • Return back and switch sides

                                These are the best back dumbbell exercises that effectively tones our back muscles and triceps. Sweat it out!

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