9 Dumbbell Exercises to Build Back Strength

How to Do a Bent-Over Row

1. Stand with your feet slightly wider than shoulder-width apart, knees slightly bent. Grip a set of dumbbells, palms facing in towards each other.
2. Hinge forward at the hips until your body is in a straight line, neck in line with your spine, flat back and belly button pulled back towards your spine. 
3. As you pull the weights back towards your hips or glutes in a rowing movement, squeeze your shoulder blades together. Stop when your elbows are in line with your hips.
4. With control, slowly lower the dumbbells back down to the starting position. Think up on a 1-count, down slow and controlled on a 2-count.

How to Do a Reverse Grip Back Row

1. Stand with your feet hip-width apart and your knees slightly bent.
2. Grip a set of dumbbells, palms facing out away from the body.
3. Hinge at the hips until your chest is parallel to the floor (neck in line with your spine, flat back, and belly button and rib cage pulled in). 
4. Pull the weights back towards your hips, squeezing the shoulder blades together.
5. Slowly lower the dumbbells back down to the starting position.

How to Do a Single Arm Row

1. Stand with your feet slightly wider than shoulder-width apart, knees slightly bent.
2. Hold a dumbbell in your left hand, palm facing in (narrow grip).
3. Bend forward at the hips, maintaining a flat back, belly button pulled back towards your spine.
4. Pull the dumbbell back towards your left hip (think of pulling from your elbow joint versus your wrist), as if you were starting a pull-start lawnmower. Stop once your elbow is in line with your rib cage, making a straight line from shoulder to elbow. Hold the row at the top for a moment, squeezing your shoulder blade in.
5. Lower the dumbbell back to the starting position and repeat.

Modification: Perform a bird dog row from a box or bench to increase core engagement and get a greater range of motion.

How to Do a Straight Arm Pull Back

1. Stand with your feet shoulder-width apart, knees slightly bent. Grip a set of dumbbells, palms facing in towards each other.
2. Hinge forward at the hips at approximately a 45-degree angle until your body is in a straight line (torso parallel to the mat).
3. Keep your arms straight as you pull both dumbbells back to your hips (just past your hips).
4. Control the dumbbells back down. Return to the starting position, trying not to let the dumbbells touch at the bottom.

How to Do a Plank and Row (Renegade Row)

1. Start in a high plank position with your hands directly under your shoulders and feet shoulder-width apart.
2. Hold a dumbbell in each hand, with your palms facing each other and your arms extended. Your wrists should be in line with your shoulders.
3. Engage your core and keep your back straight as you row one dumbbell up towards your chest, keeping your elbow close to your body. Try to keep your hips and shoulders parallel to the floor.
4. Lower the dumbbell back down to the starting position, then repeat the movement with the other arm.
5. Alternate rowing the dumbbells, keeping your core engaged and maintaining a stable plank position throughout the exercise.

Modification: Drop to your knees and perform a modified plank and row. Alternatively, place your dumbbells on an incline (such as a bench or box) to bring the ground closer to you.

How to Do a Dumbbell Pullover

1. Start lying on your back, either on the ground or on an exercise bench, knees bent and feet planted firmly on the floor. Engage your core to press your lower back into the ground.
2. Hold a dumbbell with both hands, grasping the top of the weight with your palms facing up. Your arms should be extended straight above your chest.
3. Keeping your arms straight with a slight bend in your elbows, slowly lower the weight behind your head until your arms are parallel to the floor.
4. Exhale to slowly lift the weight back up to the starting position by squeezing your chest muscles and pulling the weight back up over your chest. Keep your arms straight as you lift the weight.

How to Do a Dumbbell Back Fly (Reverse Fly)

1. Stand with your feet slightly wider than shoulder-width apart, knees slightly bent. Grip a set of dumbbells, palms facing in towards each other. Hinge forward at the hips.
2. Open your arms and squeeze your shoulder blades together as you raise the dumbbells. Aim to bring the dumbbells just to shoulder height.
3. With control, slowly lower the dumbbells back down, returning to the starting position.

Modification: Perform an alternating single-arm back fly.

How to Do an Upright Row

1. Start with feet hip-width apart, holding dumbbells in your hands. Palms are facing in towards your body.
2. Leading with your elbows, pull the dumbbells up until your elbows reach shoulder height. As you pull the dumbbells up, think of pulling your shoulder blades down. Be sure to keep the dumbbells close to your body as you pull them upwards.
3. With control, lower the dumbbells back down to the starting position.

How to Do a Dumbbell Deadlift

1. Stand with your feet hip-width apart, holding a dumbbell in each hand in front of your hips (palms facing in towards your body).
2. Hinge at the hips, pushing your hips back towards the wall behind you as you glide the dumbbells down the front of your legs, keeping your core tight, slightly bending both knees. Lower your dumbbells until you feel a stretch in the hamstrings. The range of motion will look different for everyone.
3. Drive through your heels to push your hips forward, pulling the dumbbells back up towards your hips and returning to the starting position. Aim for full hip extension at the top of the movement.