Try these six dumbbell back exercises to build strength and flexibility

Six dumbbell back exercises

Dumbbell back exercises are a great way to strengthen muscles and prevent injury but also counteract back pain.

Back pain is the sixth most costly condition in the US, according to a 2010 study by Georgetown University (opens in new tab). Doing basic dumbbell back exercises can significantly improve the overall strength of the shoulders and your posterior chain – the muscles in the backside of the body, including the lower back, glutes, hamstrings, and calf muscles. This will make you stronger and more able to do everyday-life activities.

The posterior chain is particularly important for overall health because these muscle groups contain much of the body’s power – and help with balance and posture. Grab yourself a pair of free weights, the best adjustable dumbbells (opens in new tab) or the best resistance bands (opens in new tab), and give this easy back-strengthening workout a try.


Before any exercise, it’s important to do a warm-up to raise the heart rate and get the muscles ready – this also reduces the risk of injury. If you’re doing this workout in the gym, aim for five minutes at the medium intensity on a cardio machine of your choice. If at home, try this quick and easy warm-up:

10 x shoulder rolls
10 x arm circles
10 x hip flexors
10 x lunges (5 per leg)
10 x squats (5 per leg)
10 x high knees
10 x jumping jacks
10 x plank walkouts

Don’t forget to do a cool-down at the end, as it’s just as important as the warm-up and can help reduce the risk of muscle soreness post-workout. Opt for either five minutes on a cardio machine or five minutes of stretching.

Dumbbell shoulder press