Dumbbells

Dumbbell-Only Back Workout

Back is the hardest muscle group to train with dumbbells alone, because most of what builds a back involves pulling toward you against something anchored. Rowing solves it: with one hand braced you can load a row heavily and safely, and unilateral work means the stronger side cannot take over the way it does on a barbell.

The session · 5 exercises
  1. 1

    Renegade Row

    3 × 8–12

    Back · also Core, Lats

    • Start in a push-up position gripping two dumbbells, feet wide for stability.
    • Row one dumbbell to the hip while keeping the hips completely square.
    • Set it down softly and alternate. Any hip rotation means go lighter.
  2. 2

    Dumbbell Curl

    3 × 10–12

    Biceps · also Forearms

    • Start with the arms straight and palms facing forward.
    • Curl both dumbbells up, keeping the elbows still.
    • Squeeze at the top and control the way down.
  3. 3

    Alternating Dumbbell Curl

    3 × 10–12

    Biceps · also Forearms

    • Start with palms facing in, then rotate to palms up as you curl.
    • Curl one arm at a time while the other stays fully extended.
    • Alternate smoothly rather than rushing.
  4. 4

    Hammer Curl

    3 × 10–12

    Biceps · also Forearms

    • Hold the dumbbells with a neutral grip, palms facing each other.
    • Curl straight up without rotating the wrists.
    • This hits the brachialis, which pushes the bicep peak up.
  5. 5

    Zottman Curl

    3 × 10–12

    Biceps · also Forearms

    • Curl up with palms facing up.
    • At the top, rotate the palms down and lower slowly in that position.
    • Rotate back at the bottom. Builds forearms as much as biceps.

Getting the most out of it

The most common mistake here is turning a row into a shrug. Start each rep with the shoulder blade, not the elbow, and stop pulling when the upper arm reaches your torso. If you feel it mostly in the biceps, your elbow is travelling before your back has done anything.

Keep track of it

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General fitness information, not medical advice. If something hurts in a way that feels wrong, stop.