Build a big V-shape back with only dumbbells by doing these workouts.

Barbells and machines are great for back day but nothing is as versatile as dumbbells.

Dumbbells allow you to change angles and isolate the different muscles in your back in a way that barbells can’t.

We’re going to use a few different dumbbell back exercises that are great and we’re going to make them phenomenal with a few small changes.

These are the best dumbbell back exercises:

Dumbbell Lat Pullovers (Lats)
Single-Arm Dumbbell Rows (Rhomboids/Lats)
Bench-Supported Dumbbell Rows (Rhomboids/Lats/Teres Major)
Dumbbell Shrugs (Traps)
Bent Over Rows (Rhomboids/Lats/Erector Spinae)
Reverse Hyper Extensions (Lower Back)

So if you’re working out at home with only dumbbells, these are the workouts you need to be doing for muscle growth (hypertrophy).

Back Muscles

The key to these back workouts is hitting the entire back, one muscle at a time. This includes the lats, rhomboids, traps, and even the erector spine.

These workouts require only dumbbells, using high volume, isolating muscles, and are done with small changes to improve mind-muscle connection.

Dumbbell Back Workout #1

Do 4 sets of 15-20 reps on each exercise:

Dumbbell Lat Pullover with Two Dumbbells - Do these on a bench with a slight decline, if possible. Maintain a slight bend in the elbows.
Standing Dumbbell Rows - Keep your butt against a wall, flex your back as you come up, and row the dumbbells.
Bench-Supported High Dumbbell Row - Keep your elbows out and row the dumbbells high.
Reverse Hyper Extensions - Lay on a bench and let your legs hang off. Flex your legs up using your lower back.

Dumbbell Back Workout #2 (Without Bench)

Do 4 sets of 15-20 reps on each exercise:

Single-Arm Dumbbell Lat Row - Maintain a bend in your elbows and row the dumbbells up and back using your lats.
Dumbbell Shrug with Hold - Hold the dumbbells at your side and shrug them up with your traps. Hold for 3-5 seconds at the top and slowly lower them.
Dumbbell Bent Over Flyes - Squeeze and engage your lats as you wrap the dumbbells around your body.
Neutral-Grip Bent Over Row - Start at a 45-degree angle and begin the movement with a slow contraction and elbows locked out. Then, bend the elbows to row the dumbbells up and go wide to really contract your back muscles.

Dumbbell Back Workout #3

Do 4 sets of 15-20 reps on each exercise:

Single-Arm Dumbbell Row - Take a wide stance and place the non-working arm on your forward leg.
Bench-Supported Wide Dumbbell Row - Lay face-down on an incline bench and keep your arms at 90 degrees. At the start of each rep, pull your shoulders back slightly and then row.
Two-Dumbbell Lat Pullover - Lying on the ground or on a bench, keep hands supinated and elbows bent throughout the movement. Contract your lats to pull the dumbbells over you.
Lower Back Reverse Hyper with Dumbbell Held Between Feet - Hanging off a bench face down, curl your feet up feeling the contraction in your lower back.

Check out Dumbbell Monster for a complete dumbbell workout plan.

Dumbbell Back Workout #4

These are giant sets. Do all three exercises without stopping. That's one giant set. Rest for 30 seconds-one minute and go again. Rest 1-2 minutes between giant sets.

20 reps of each exercise. 4 total giant sets.

Giant Set #1
- Chest-supported row - elbows high
- Chest-supported row - arms at 45 degrees
- Chest-supported row - arms close/lat-focused
Giant Set #2
- Flexing bent over row - butt against a wall
- Pull-ups until failure
- Shrugs with 3-second at top/dumbbells at side
Giant set #3
- Reverse hyper on bench
- Neutral-grip chin-ups
- Shrugs with 3-second hold at top/dumbbells slightly in front

Dumbbell Back Workout #5

Single-Arm Dumbbell Row - Do 10 sets of 10 reps with as little rest as possible.
Dumbbell Shrugs - Do one rest-pause set of 100. Rest-pause means crank out 20-30 reps, take a breath, then keep going. All the way to 100. Don’t put the dumbbells down.
Bent Over Reverse Flyes - Do 4 sets of 15-20.
Two Dumbbell Lat Pullover - Do 4 sets of 15-20.
Pull-Ups with Dumbbell - Hold a dumbbell between your feet and do 3 sets of as many pull-ups as you can (it won’t be many by this point). Drop the dumbbell and crank out a few more.
Dumbbell Deadlift - Hold the dumbbells at your side. Do 2 sets of 20-30.

Now that we’ve covered back, check out these dumbbell chest workouts or these dumbbell lower body workouts.