Your major back muscles, the trapezius and latissimus dorsi, power all pulling motions. Your erector spinae, a series of muscles that run parallel to your spine, extend your spine and counteract your abdominal muscles. And your rhomboids, another major back muscle, act most powerfully on your shoulder blades. Dumbbells are the perfect mix of compact and effective training tools for working your back muscles, both at home and in the gym.
Bent-over Row
The bent-over row works your erector spinae, lats and trapezius. Hold a dumbbell in each hand, palms facing in and close to your body. Bend your knees slightly and hinge forward from the hips, keeping your back straight. Pull both dumbbells up beside your body until your elbows are flush with your sides. You can also do a wide-grip row, palms facing your body, elbows slightly below your shoulders in the "up" position.
Dumbbell Row
The dumbbell row is a less-demanding version of the bent-over row, performed with one arm at a time. You assume the same bent-over position, but with one knee propped on a weight bench and your free hand braced on the bench to support your torso. Pull the single dumbbell up, close to your body, until your elbow is flush with your side. Double-check yourself in a mirror, if possible, to ensure both shoulders stay flat and level throughout the exercise.
Romanian Deadlift
The Romanian deadlift, also known as a straight-leg deadlift, is an excellent hamstring and glute exercise. But it also powerfully targets your erector spinae. Pay close attention to technique with this exercise, as improper technique can result in an injury. Hold a dumbbell in each hand, arms straight, palms facing back toward your thighs. Keep both dumbbells close to your body as you hinge forward from the hips, back flat. You can bend your knees slightly, if necessary, for better range of motion. Stop before you feel tension in your hamstrings and lower back, then thrust your hips forward to return to the starting position.
Pullover
The pullover works not only your lats and rhomboids but also your chest, abs and triceps. Some exercisers do pullovers lying flat on a bench, but others prefer to lie sideways so the bench supports only their upper shoulders. Grasp one end of a single large dumbbell in both hands. Extend the dumbbell straight up over your chest. Keep your arms straight, elbows pointing forward as you slowly swing the dumbbell back down behind your head. Lever the weight back to the starting position, arms still straight or only slightly bent, and repeat. Squeeze your abs throughout the motion to keep your back from hyperextending.
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