If you’re looking for a back workout that only requires a set of dumbbells you’ve come to the right place.
Back-focused workouts are a lot of fun. The back is a large muscle group that can take on a lot of work. And the pump you can develop if you train your back using the right exercises can be incredibly satisfying. Aside from an arm pump, back pumps are by far my favorite.
And, if you have a set of (adjustable) dumbbells, you can get a back pump from just about anywhere. Including the comfort of your own home.
In this article, I am going to show you exactly how to do just that. The dumbbell back workout featured below includes some of my favorite dumbbell only back exercises. It can be used as a template to give you some ideas on how to craft a dumbbell only back workout for yourself.
Dumbbell Only Back Workout Overview
Why might you want to save a dumbbell only back workout on your phone? Perhaps you love a good bro-split and need some single body part workouts to keep in your back pocket for the occasion that you’re staying at a hotel with a gym stocked only with dumbbells.
You may also get to a point in your training where you have been performing an upper/lower split for quite some time and notice that your back is a limiting factor in building greater strength on some of your lifts. In that instance, adding another back-focused training day could prove to be beneficial to your goals.
Or maybe you workout from home and are in search of a way to spice things up with a single body part workout.
Whatever your reason, I hope you enjoy the dumbbell back workout below. Please remember that this workout is simply a template. It is not personalized to fit your specific needs but can serve as an excellent starting point to design your own back workout.
The exercises included are some of my personal favorites. If they appear to be exercises you are capable of performing, experiment with them and see if there may be a way to add them into your workout routine.
Dumbbell Only Back Workout
| Exercise | Sets | Rep Range |
| Dumbbell Row | 3-5 | 8-12 |
| Renegade Row | 3-4 | 8-12 Each |
| Floor Dumbbell Pullover | 3 | 10-15 |
| Dumbbell High Row | 3 | 10-15 |
| Dumbbell Shrug | 3 | 8-15 |
Final Thoughts on Dumbbell Only Back Workouts
Back workouts can be a lot of fun – and you don’t have to necessarily go to a gym to have an excellent training session.
If you own a set of adjustable dumbbells, you can use those to perform a dumbbell workout routine from the comforts of your own home.
The back workout above includes a mixture of compound and isolation movements to target the muscles of the back. You will work your lats, rhomboids, traps, and rear delts through a lot of pull variations.
When performing the workout, don’t forget to take rest periods in between each set. The duration of a rest period can vary based on the type of exercise and your own personal fitness levels. A good rule of thumb is to rest for 45-90 seconds in between exercises.
If you enjoy this workout, consider bookmarking this page or sharing Legacy Muscle with a friend so they can find a workout routine that will help them with their goals.