Having a strong upper back is essential for maintaining good posture, preventing injuries, and achieving that toned, defined look. In this article, we will share 10 best upper back workouts with dumbbells. Dumbbells are a versatile and convenient piece of equipment for building upper back strength, as they can be used in a variety of exercises and can be easily adjusted to suit different fitness levels.

In this post, we will be sharing some of the best exercises for targeting the upper back muscles using dumbbells, as well as tips on how to incorporate them into your workout routine. Whether you’re a beginner or a seasoned fitness enthusiast, these exercises will help you build a strong and defined upper back. Let’s get started!

The Anatomy of Upper Back

The upper back, also known as the thoracic spine, is the area of the back between the neck and the lower back. It is made up of several key muscle groups, including:

Trapezius: This muscle runs from the base of the skull to the middle of the back and is responsible for shoulder and neck movements. Check out traps workout with dumbbells.

Latissimus dorsi: These muscles, also known as the “lats,” run from the lower back to the upper arm and are responsible for pulling movements.

Rhomboids: These muscles are located between the shoulder blades and are responsible for pulling the shoulders back and maintaining good posture.

Erector spinae: This group of muscles runs along the spine and is responsible for maintaining proper spinal alignment and stability.

Teres major and minor: These muscles are located on the upper back and are responsible for rotating and adducting the arm.

By targeting these muscle groups with specific exercises, you can improve your upper back strength and overall fitness.

It’s important to note that a well rounded workout routine should also include exercises for other parts of the body such as legs, core and chest to have a balance and avoid injuries.

Best Upper Back Workouts with Dumbbells

Here are 10 best dumbbell upper back workouts you can add to your workout routine.

1. Dumbbell Row

Dumbbell Row is a compound exercise that targets the upper back muscles, specifically the lats, rhomboids, and the middle and lower trapezius. This exercise is a great way to build a stronger and wider back, as well as improve posture.

Muscles Involved

Primary Muscles: Lats, Rhomboids, and Trapezius

Secondary Muscles: Biceps, Forearms, and Rear Deltoids.

How to Do

• Start by holding a dumbbell in each hand and bend over at the hips, keeping your back straight and your knees slightly bent.
• Let the dumbbells hang at arm’s length, with your palms facing your thighs.
• Exhale and use your back muscles to pull the dumbbells up towards your sides, keeping your elbows close to your body.
• Pause at the top, squeezing your shoulder blades together, and then slowly lower the dumbbells back to the starting position.

Tips

• Keep your core engaged throughout the exercise to maintain proper form.
• Avoid swinging the dumbbells or using momentum to lift the weight.
• Focus on squeezing your shoulder blades together at the top of the movement.
• To add resistance, use a heavier weight or increase the number of reps and sets.

2. Dumbbell Pullover

Dumbbell Pullover is a compound exercise that targets the upper back, lats, chest, and triceps. It is a great exercise for building a wider and stronger upper body, as well as improving posture.

Muscles Involved

Primary Muscles: Lats, Chest and Triceps

Secondary Muscles: Pectoralis major, Serratus Anterior and Rhomboids

How to Do

• Lie on a flat bench with a dumbbell in both hands.
• Hold the dumbbell above your chest, with your arms fully extended and your palms facing each other.
• Keep your feet flat on the floor and your core engaged.
• Slowly lower the dumbbell behind your head, keeping your arms extended.
• Pause at the bottom, and then slowly return to the starting position.

Tips

• Keep your core engaged throughout the exercise to maintain proper form.
• Keep your elbows slightly bent to avoid hyperextending your arms.
• Exhale as you lower the dumbbell and inhale as you raise it.
• To add resistance, use a heavier weight or increase the number of reps and sets.

3. Dumbbell Shrugs

Dumbbell Shrugs is a simple yet effective exercise that targets the upper trapezius muscle, also known as the traps. This exercise is great for building muscle mass and strength in the shoulders and upper back.

Muscles Involved

Primary Muscle: Trapezius

Secondary Muscles: Levator scapulae and Rhomboids

How to Do

• Start by standing up straight with a dumbbell in each hand, your feet shoulder-width apart.
• Let the dumbbells hang at arm’s length, with your palms facing your thighs.
• Exhale and raise your shoulders towards your ears, keeping your arms straight.
• Pause at the top, squeezing your traps, and then slowly lower your shoulders back to the starting position.

Tips

• Keep your core engaged throughout the exercise to maintain proper form.
• Avoid using momentum to lift the weight, focus on using your traps to lift the dumbbells.
• To increase resistance, use a heavier weight or increase the number of reps and sets.
• You can also perform this exercise while seated on a bench or while holding a barbell instead of dumbbells.

4. Dumbbell Reverse Fly

Dumbbell Reverse Fly is a strength exercise that targets the upper back muscles, specifically the posterior deltoids and the rhomboids. This exercise is a great way to improve posture, build a stronger and wider back, and strengthen the upper body.

Muscles Involved

Primary Muscles: Posterior deltoids and Rhomboids

Secondary Muscles: Trapezius and Serratus Anterior

How to Do

• Start by standing with your feet hip-width apart and holding a dumbbell in each hand.
• Bend forward slightly at the hips, keeping your back straight and your knees slightly bent.
• With your arms straight, raise the dumbbells out to the sides, keeping your elbows slightly bent.
• Pause at the top, squeezing your shoulder blades together, and then slowly lower the dumbbells back to the starting position.

Tips

• Keep your core engaged throughout the exercise to maintain proper form.
• Avoid swinging the dumbbells or using momentum to lift the weight.
• Focus on squeezing your shoulder blades together at the top of the movement.
• To add resistance, use a heavier weight or increase the number of reps and sets.
• It’s important to keep your elbows slightly bent throughout the exercise to avoid straining your joints.

5. Dumbbell Pull Ups

Dumbbell Pull Ups is a compound exercise that targets the upper back, lats, and biceps. This exercise is a great way to build a stronger and wider back, as well as improve posture.

Muscles Involved

Primary Muscles: Lats and Biceps

Secondary Muscles: Rhomboids and Forearms

How to Do

• Start by holding a dumbbell in each hand and positioning yourself at a pull-up bar.
• Hang at arm’s length with your palms facing each other and your hands shoulder-width apart.
• Exhale and use your back muscles to pull your body up towards the bar, keeping your elbows close to your body.
• Pause at the top, squeezing your shoulder blades together, and then slowly lower your body back to the starting position.

Tips

• Keep your core engaged throughout the exercise to maintain proper form.
• Avoid swinging your body or using momentum to lift your body weight.
• Focus on squeezing your shoulder blades together at the top of the movement.
• To add resistance, use a heavier weight or increase the number of reps and sets.
• Note that this exercise is advanced and may require a good level of upper body strength to perform. It’s also important to use proper form and technique to avoid injury.

6. Dumbbell Pull-Apart

Dumbbell Pull-Apart is a strength exercise that targets the muscles in the upper back, specifically the shoulders and upper back. It is a great exercise to improve posture and help to prevent injuries, as well as increase the strength and stability of your upper back.

Muscles Involved

Primary Muscles: Shoulders and upper back

Secondary Muscles: Rhomboids, Trapezius and Biceps

How to Do

• Start by holding a dumbbell in each hand and stand with your feet shoulder-width apart.
• Keep your arms straight and raise the dumbbells out to the side, so that they are at shoulder level.
• Keep your chest up and your shoulders back, and then bring the dumbbells back to the starting position.
• Repeat the movement for the desired number of reps and sets.

Tips

• Keep your core engaged throughout the exercise to maintain proper form.
• Avoid swinging the dumbbells or using momentum to lift the weight.
• Focus on squeezing your shoulder blades together at the top of the movement.
• To add resistance, use a heavier weight or increase the number of reps and sets.

Note: This exercise is also known as “Reverse Fly” which targets the same muscles but with a different motion.

7. Dumbbell Lateral Raise

Dumbbell Lateral Raise is a strength exercise that targets the side deltoids, also known as the shoulders. It is a great exercise to add to your upper body workout routine to help build strong and defined shoulders.

Muscles Involved

Primary Muscles: Side Deltoids

Secondary Muscles: Trapezius, Rotator Cuff

How to Do

• Start by standing with a dumbbell in each hand, with your arms at your sides.
• Keep your elbows slightly bent and raise the dumbbells out to the sides, with your palms facing down.
• Raise your arms until they are parallel to the ground, then pause for a moment and squeeze your shoulders.
• Slowly lower the dumbbells back to the starting position.

Tips

• Keep your core engaged throughout the exercise to maintain proper form.
• Avoid swinging the dumbbells or using momentum to lift the weight.
• Focus on squeezing your shoulders at the top of the movement.
• To add resistance, use a heavier weight or increase the number of reps and sets.

8. Dumbbell Rear Delt Fly

Dumbbell Rear Delt Fly primarily targets the posterior deltoid muscles, which are located in the back of the shoulders. It can also work the rotator cuff muscles, trapezius, and rhomboids, which are all located in the upper back region. However, it is not considered a primary exercise for targeting the upper back muscles.

Muscles Involved

Primary Muscles: Posterior deltoids

Secondary Muscles: Rhomboids, Traps, and Biceps

How to Do

• Start by standing with your feet hip-width apart and holding a dumbbell in each hand.
• Bend slightly at the hips, keeping your back straight and core engaged.
• With your arms extended out to the sides, lift the dumbbells out and up to shoulder height, keeping your elbows slightly bent.
• Pause at the top, squeezing your shoulder blades together, and then slowly lower the dumbbells back to the starting position.

Tips

• Keep your core engaged throughout the exercise to maintain proper form.
• Avoid swinging the dumbbells or using momentum to lift the weight.
• Focus on squeezing your shoulder blades together at the top of the movement.
• To add resistance, use a heavier weight or increase the number of reps and sets.

It’s important to maintain proper form and not let your shoulders roll forward during the exercise.

9. Dumbbell Upright Row

Dumbbell Upright Row is a strength exercise that targets the upper back muscles, specifically the traps and shoulders. This exercise is a great way to build a stronger and wider back, as well as improve posture.

Muscles Involved

Primary Muscles: Traps, Deltoids

Secondary Muscles: Biceps, Forearms

How to Do

• Start by holding a dumbbell in each hand, with your palms facing your body.
• Stand up straight and keep your core engaged.
• Slowly lift the dumbbells to the front of your shoulders, keeping your elbows pointing out to the side.
• Pause at the top, squeezing your traps, and then slowly lower the dumbbells back to the starting position.

Tips

• Keep your core engaged throughout the exercise to maintain proper form.
• Avoid swinging the dumbbells or using momentum to lift the weight.
• Focus on squeezing your traps at the top of the movement.
• To add resistance, use a heavier weight or increase the number of reps and sets.

10. Dumbbell Deadlift

Dumbbell Deadlift is a compound exercise that primarily targets the muscles in your lower back, glutes, and hamstrings. This exercise is a great way to build overall strength, power, and muscle mass in your lower body. You can also use deadlift calculator to find your one rep max.

Muscles Involved

Primary Muscles: Glutes, Hamstrings, and Lower Back

Secondary Muscles: Quadriceps, Trapezius, and Forearms.

How to Do

• Start by standing with your feet hip-width apart, holding a dumbbell in each hand in front of your thighs.
• Bend at the hips and lower your torso until your hands are just below your knees.
• Keep your back straight and your core engaged as you lift the dumbbells back up to the starting position.
• Make sure to keep your elbows close to your body as you lift the weight.

Tips

• Use a weight that is challenging but manageable for your current fitness level.
• Keep your core engaged throughout the exercise to maintain proper form.
• Avoid rounding your lower back during the exercise.
• To add resistance, use a heavier weight or increase the number of reps and sets.

Conclusion

In conclusion, working out your upper back is crucial for maintaining good posture, and for preventing injuries caused by muscle imbalances.

Incorporating dumbbell exercises into your workout routine is a great way to target your upper back muscles and build a strong, defined upper body.

The exercises listed in this blog post are some of the best upper back exercises you can do with dumbbells, and they will help you achieve your fitness goals.

Remember to always use proper form, and to start with a weight that is appropriate for your fitness level. As you become stronger, you can increase the weight or reps to continue challenging your muscles.

Happy training!