How would you like to strengthen your back muscles to reduce the risk of back injury and to give you the kind of power you need for stronger lifting? Using at home back exercises with dumbbells, you can develop back muscles that are stronger and more resilient.
This means fewer back injuries, shorter recovery time, less serious injuries, and greater back strength. If you want the kind of power that a strong back gives you, then check out some of these lower back exercises at home with dumbbells I’ve listed here.
You can incorporate them into your workout routine you already have or make a back-focused routine that targets a weak back in areas that need development.
Best Back Exercises To Do At Home with Dumbbells & How To Do Them
1. Renegade Row
Let’s start off with one of the most powerful back exercises you can do at home using dumbbells. You’ll need kettle bells or light dumbbells for this. It’s best to start with lighter weights when you’re doing renegade rows for the first time.
Round dumbbells have a tendency to roll under you if you’re not used to using them, especially if you’re not used to doing renegade rows. I would suggest starting with weights that have a flat side where they can rest down on that side easily.
Your starting position will be the press up stance, and you will need a dumbbell in each hand. Have your body braced and then lift one of the dumbbells up, using the other arm to support yourself.
In a rowing motion, move the weight upward until the higher arm is lifted a little bit above your torso. From there, lower the arm slowly and smoothly back down toward the floor. You want to try to do about 10 of these on each arm for a set, and then do three sets.
You can alternate between arms or do one side completely at a time and then switch to the other side. If you can do 10 reps without much trouble, you can increase the number of sets or reps you do, or you can increase the amount of weight you’re using.
Back exercises at home with dumbbells like this require a lot of upper body strength and particularly upper arm strength. If you’re not there yet and this exercise gives you a lot of trouble, you may want to work on building up your upper body strength before you do renegade rows very often.
2. Farmer’s Carry
If you’re looking for back exercises at home with dumbbells for women that are great for beginners, it doesn’t get much simpler than the farmers carry. It’s a good way to test if you have the right size of weights for your strength level.
This easy exercise just requires that you pick up a dumbbell in each hand and walk with them. The reps are determined by how much time you’re carrying them for or the distance you walk. You can do laps around the gym, and you can get more benefits from the exercise if you lift the weights higher.
As you walk, try to squeeze your shoulder blades and keep your abs tight. Doing this helps you build your back muscles and create a more resistant body. The farmer’s carry is a great starting move for beginners and an excellent warm up exercise as you go into a back muscle workout regimen.
It’s also a good cool down exercise at the end of your regimen to help work on your back muscle development without stressing out your muscles too much or straining your body too hard.
3. Three-Way Elevated Plank Row
This exercise works on your back muscles in a nuanced way, so it won’t stress your back muscles if you’re doing it properly. You want to keep your position straight the entire time, as you can get injured if you’re not holding the plank pose properly. Elevated planks with weights like this are great chest and back exercises at home with dumbbells.
You should make sure that you switch arms to work the other side of your body. So, don’t wear out your one side using the starting position. Save some energy for the other side so you can get an even workout across your upper body. As you do this exercise, you’ll be doing focused back squeezes that helped to target your back muscles in a low impact way.
To do this exercise, you need to start in an elevated plank position. You can use an exercise bench for your upper body, resting your feet on the floor. Keep your head, neck, and back straight as possible while you do this.
You will need to support yourself with one arm on the bench, resting your forearm there for support. If you don’t have a lot of upper body strength, this may be a very difficult exercise to do. I would suggest it for more advanced workout regimens, particularly for people who work out regularly.
You need a dumbbell in your free arm, and you can rest it at arm’s length, hanging down from your body. To start the exercise, pull the dumbbell toward you and rotate your wrist so that your palm faces up towards your shoulder. You should keep the elbow close to your body.
That’s only the first of the three way plank rows, and you are supposed to move smoothly from one dumbbell lift into the next. Put your arm back down to the starting position and pull it immediately back up in a fluid motion, this time pointing your elbow out and keeping the dumbbell close to your body.
The third part of this weightlifting exercise requires that you put the dumbbell back down to arm’s length and then bring it back up with your palm facing down and your elbow pointed out from your body.
These three different dumbbell rows should be done one after the other, and then you can continue on that arm for additional reps or switch to the other arm.
This exercise is one of the better lat exercises with dumbbells at home. Reduce back fat by incorporating it into your regular exercise routine.
4. Dumbbell Towel Row
I want to share one more back and upper arm exercise with you. The dumbbell towel row is an excellent way to work on your grip, wrist strength, and your balance, all while benefiting your lower back.
This takes the standard dumbbell row and adds some extra challenge to it. The mechanics are the same, but adding the towel increases the challenge. You have to try to keep the dumbbell level and balance as you pull it back and forth.
To do this exercise, support yourself with two feet on the floor and one forearm on an elevated surface. Take your free arm and wrap it tell around a dumbbell in the middle of the towel. Hold the two ends of the towel in your hand and allow the dumbbell to hang it arm’s length. You can even rest it on the ground in between rows, if your elevated surface where your other arm is resting is close enough to the ground.
Lift the dumbbell upwards to you in a smooth motion and then allow it to fall back down gently and slowly. This is one rep, and you can do 10 to 20 of these in a single set before switching arms. Make sure you do smooth, controlled motions so you don’t pull back muscle or hurt your shoulders.