Back Workout at Home With Dumbbells: 6 Exercises
A strong back is what makes you look wider and stand taller – and it balances all the pushing and sitting we do. With dumbbells you can train it well at home.
Written by Velion Physique, personal trainer with five training licences, coaching since 2019.
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| Exercise | Sets × reps | Cue |
|---|---|---|
| One-arm dumbbell row | 4 × 8–12/side | Elbow to hip, no twisting |
| Bent-over row (both arms) | 3 × 10–12 | Flat back, squeeze at the top |
| Dumbbell pullover | 3 × 10–12 | Feel the stretch in the lats |
| Reverse fly | 3 × 12–15 | Light weight, lead with the elbows |
| Romanian deadlift | 3 × 10–12 | Hips back, neutral spine |
| Superman hold | 3 × 20–30 s | Gentle, no forced arching |
The most common rowing mistakes
- Pulling with the arms instead of driving the elbow back
- Rounding the back to lift heavier
- Shrugging the shoulders up to the ears
No pull-up bar yet? Add vertical pulling with a pull-up bar and a long loop band: pull-up band progression.
Build the whole body: the free fitness check suggests a complete plan for your week.
Want it fully planned? The 8-Week Dumbbell Home Gym programme puts exercises like these into a complete plan with progression rules and a training log.
More: how to get a wider back · back exercises with bands · shoulder workout at home.
General information, not medical advice. With back pain or after an injury, check with your doctor or physiotherapist before training.
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