5 dumbbell back exercises to minimize pain

You might feel it after a long day at work. It could strike during a pick-up game with your buddies. Maybe it’s a dull ache that never goes away…

Back pain is considered a leading cause of disability worldwide by the WHO, and one of the best ways you can prevent or minimize this pain is by building strength with dumbbell back exercises.

Let’s did into all the reasons you should be building a stronger back, then get you started with our favorite dumbbell back workout.

The benefits of a strong back

Whether you’re just getting into fitness, or starting up again after a break, it’s important to make back-building exercises a part of your routine. By doing back exercises at home with dumbbells, you can reap benefits like:

1. Improved posture: A strong back supports the spine and helps hold you upright. And let’s face it, everyone’s posture could do with a bit of help these days, given the amount of time we spend slumped over our devices.
2. A stronger core: Your core includes your back muscles, and a strong core is important for reducing pain and moving better.
3. Reduced back pain: Strong back muscles support the spine and can alleviate pressure on the lower back, reducing the likelihood of chronic pain.
4. Overall strength: A strong back supports your whole body. For instance, if you want to build stronger biceps or legs, you need a strong back to support the lifts that will grow strength in those areas.

1. Dumbbell good mornings

Target: One of the best lower back exercises with dumbbells you can do. It will also work your hamstrings and glutes.

How to do it:

• Stand with your feet shoulder-width apart, holding a single dumbbell behind your neck, so your hands are sitting above each shoulder.

• Engage your core, then hinge at the hips and push your butt back to bend forward – your back should remain straight.

• Keep bending forward until your chest is parallel to the floor. Pause briefly at this position, then return to standing.

2. Dumbbell underhand-grip bent-over row

Target: Middle back (rhomboids, latissimus dorsi) and biceps

How to do it:

• Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing up.

• Bend at the knees slightly, then tip forward at the hips, letting the dumbbells hang toward your feet.

• Keeping your back flat and elbows close to your body, pull the dumbbells up towards your chest.

• Raise your elbows as high as they can go above your back – then lower the weights back down again slowly and with control.

3. Dumbbell incline rear fly

Target: Upper back (rear deltoids, trapezius, rhomboids)

How to do it:

• Lie chest-down on an incline bench at 45 degrees, toes on the floor.

• Hold the dumbbells together in front of your chest, arms hanging down toward the floor.

• Keeping your core engaged and back straight, raise the dumbbells up and out to the side until your arms are parallel with the floor – dumbbells level with your shoulders.

• Feel the squeeze through your shoulder blades, then slowly lower the dumbbells back together beneath your chest.

4. Dumbbell bench pull-over

Target: Upper back (latissimus dorsi), plus chest and shoulders.

How to do it:

• Lie on your back on a bench, knees bent and feet on the floor.

• Using both hands, hold a single dumbbell by one end above your head, palms facing up to the ceiling – your shoulder blades should be pushing into the bench.

• Slowly and with control, reach your arms back to lower the dumbbell toward the floor until your upper arms are beside your ears, elbows pointing to the ceiling.

• Pull your arms back up to return to the starting position.

5. Dumbbell renegade rows

Target: Middle back (latissimus dorsi)

How to do it:

• Take a high plank position, knees on the floor, feet around shoulder-width apart, with each hand holding a dumbbell positioned beneath your shoulders.

• Engage your core, then, keeping your elbow close to your body, row the right dumbbell up toward your armpit, feeling the squeeze in your shoulder blades as you lift your elbow as high above your back as it can go.

• Return to the starting position, then repeat with the left dumbbell. Continue alternating sides.

Your back strength FAQs

Have more questions about building your back strength at home? Before you try a back exercise with dumbbells from Luke and Ingrid, let’s get some answers.

How do you strengthen a weak back?
The exercises above are a great place to start. As mentioned earlier, if you’re new to weight training, start with light dumbbells until you have locked in good form, then increase weight as you get stronger.

Consistency is important to build up strength, so aim to do back exercises every 2 to 3 days – depending on how sore you are. If you’re building a workout routine, you could have a dedicated back day, then on other days when you’re working your legs or chest you can add on a couple of sets of targeted back exercises with dumbbells onto the end of your session.

Your muscles need time to recover and grow, so be cautious of overtraining. If you experience any sharp back pain during a workout, it’s important that you stop and consult a physical therapist.

Are dumbbells enough for your back?
Of all the ways you can train your back – from gym machines to barbells – dumbbells have to be one of the most versatile and convenient.

With just a set of light, medium and heavy dumbbells at home, you can do a huge range of back exercises and make serious strength gains. In fact, dumbbells are all you need to get started with our definitive muscle-building program Centr Power at Home.

If you’re aiming to lose weight in order to ease pressure on your back, while also building strength, our 14-week program Power Shred can also be done at home using only dumbbells.

How do you work your back with dumbbells without a bench?
Don’t have a bench at home and can’t get to the gym? That’s okay. Classic back exercises such as rows can be easily adapted to be done without a bench.

For instance, instead of performing a single-sided row with one knee and hand on a bench for balance, you can switch to a bent-over row – just like the one Luke is demonstrating above. Ingrid’s renegade rows on the floor are another great alternative.

An incline reverse fly can be switched for a seated or bent-over variation, too.

If you do have a bench at home, why not put it to work for your back and beyond? Centr Circuit: Strength is the 6-week workout program where classic lifts meet unique finishers. All you need is a bench and dumbbells to build functional strength and achieve total-body sculpting.

Still not sure how to build a strong back at home?
Let’s break down everything you need to get started.

• Motivation – whether you’re on a mission to reduce back pain or to stop slouching at your desk, knowing your ‘why’ is key to starting (and continuing) your journey.

• A set of dumbbells – we recommend light, medium and heavy pairs to kit out your home gym.

• Effective back exercises with expert instructions – just like Luke and Ingrid’s moves above!

• If you’re more likely to stick to a training program with a bit of structure, you can try Centr Power at Home to build total-body strength, or focus on your back, chest and arms with Upper-Body Builder at Home.

• Good technique – make sure you can perform exercises with good form and control before using heavier weights.

• Consistency – aim to work your back every 2 to 3 days.

Are pull-ups good for your back?
Yes, pull-ups are a great way to work your lats, along with your rhomboids and trapezius muscles.

They are an advanced exercise, so don’t expect to be a master from day one. A good way to build up to the full motion is by hanging from the bar for 10-30 seconds – this will begin to strengthen the muscles required to achieve a pull-up.

The dumbbell exercises we’ve shared above will also help you build back strength and get progressively closer to nailing pull-ups.

Before you attempt to do pull-ups on any old bar or pip you find at home (we don’t want any plumbing-related catastrophes), the bar you use must be properly installed and sturdy.

Looking for a bar to install at home? Check out the Centr pull-up bar.

My back is sore after training. What should I do?
If you’re new to strength training, you may experience DOMS – delayed onset muscle soreness. This is perfectly normal. If you’re sore the day after a back workout, we recommend doing active recovery with a foam roller.

We’ve put together 4 foam roller exercises for upper-back release to get you off and rolling (sorry, not sorry).

If it’s the lower portion of your back causing you trouble, try Centr expert Tahl’s 5-minute yoga session for lower back pain. These yoga moves are perfect for cooling down after a back workout, or after a long day sitting or standing.

Remember, if your back pain is sharp or prolonged, be sure to consult a medical professional.

Want to keep building your total-body strength with dumbbells?

• Boost your everyday movement with 5 fat-burning functional dumbbell exercises.
• Try these 7 dumbbell exercises for an epic leg day at home.
• Achieve your arm goals with 4 of the best dumbbell tricep exercises.