Dumbbell Back Workout for Beginners
A dumbbell back workout for beginners that you can do at home or in the gym with a pair of dumbbells. 5 exercises, about 31 minutes, targeting lats, lower back, traps, upper & mid back.
| Level | Beginner |
| Equipment | Dumbbell |
| Time | About 31 minutes |
| Muscles | Lats, Lower Back, Traps, Upper & Mid Back |
The workout
| Exercise | Sets / reps |
|---|---|
| 1. Pullups | 3 × 10 |
| 2. One-Arm Dumbbell Row | 3 × 10 / side |
| 3. Middle Back Shrug | 3 × 10 |
| 4. Hyperextensions With No Hyperextension Bench | 3 × 10 |
| 5. Scapular Pull-Up | 3 × 10 |
See each exercise
How to do this workout
- Warm up for 5 minutes: brisk walk or easy cardio, then one light set of the first exercise.
- Do the exercises in order. Finish all sets of one before moving on.
- Use a weight you could lift for 2–3 more reps than written. Rest 60–90 seconds between sets.
- Do this workout 1–2 times a week, with at least one rest day before training the same muscles again.
How to progress
When you can do every set with good form at the top of the rep range, add one rep per set the next week, or a small amount of weight (1–2.5 kg). Progress slowly — consistent small jumps beat big ones. For fat loss, pair this with a small calorie deficit and around 1.6–2 g of protein per kg of body weight.
Exercise notes
1. Pullups
Grab the pull-up bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width. As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
2. One-Arm Dumbbell Row
Choose a flat bench and place a dumbbell on each side of it. Place the right leg on top of the end of the bench, bend your torso forward from the waist until your upper body is parallel to the floor, and place your right hand on the other end of the bench for support.
3. Middle Back Shrug
Lie facedown on an incline bench while holding a dumbbell in each hand. Your arms should be fully extended hanging down and pointing towards the floor. The palms of your hands should be facing each other. This will be your starting position. As you exhale, squeeze your shoulder blades together and hold the contraction for a full second. Tip: This movement is just like the reverse action of a hug, or trying to perform rear laterals as if you had no arms.
4. Hyperextensions With No Hyperextension Bench
With someone holding down your legs, slide yourself down to the edge a flat bench until your hips hang off the end of the bench. Tip: Your entire upper body should be hanging down towards the floor. Also, you will be in the same position as if you were on a hyperextension bench but the range of motion will be shorter due to the height of the flat bench vs. that of the hyperextension bench. With your body straight, cross your arms in front of you (my preference) or behind your head. This will be your starting position. Tip: You can also hold a weight plate for extra resistance in front of you under your crossed arms.
5. Scapular Pull-Up
Take a pronated grip on a pull-up bar. From a hanging position, raise yourself a few inches without using your arms. Do this by depressing your shoulder girdle in a reverse shrugging motion.
Weekly plans that use this workout
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Gear for this workout
Adjustable dumbbellsA full home gym in one small space.See it on Amazon →
Adjustable workout benchUnlocks presses, rows and step-ups at home.See it on Amazon →Stop if anything hurts (sharp pain is different from muscle burn). If you have an injury or health condition, check with your GP or a physio first.