These upper and lower back exercises with dumbbells will strengthen your posterior chain, improving posture and preventing back pain. Updated March 31, 2025, 12:06 PM EDT Stephanie Mansour ...

Luckily there are plenty of dumbbell back exercises that can strengthen your back, ... Carefully lower the dumbbells back to the starting position. That's 1 rep. Complete 3 sets of 12 reps.

You can add size, strength, and power to your mid-back and lats by incorporating these 16 dumbbell exercises into your back workouts.

Pushing exercises—like push-ups and chest presses, work the front of the body while pulling exercises with resistance bands or dumbbells work the back of the body,” she says.

Dumbbell Back Workout. Time: 15 minutes | Equipment: Dumbbells ... Pause, then lower back to start. That’s one rep. Advertisement - Continue Reading Below. 3 Single-Arm Bent-Over Row.

Add dumbbells if you wish, but make sure you pull your belly button to your spine and engage your glutes to support your lower back. Mountain climbers: Begin in a high plank position with your ...

Read on for dumbbell exercises to strengthen your mid back, upper back and more ...

Lower the weights back to the starting position with control. Sets ... Adding dumbbell back exercises into your routines does all that for your posture—and helps you build the back muscle and ...

Keeping the dumbbells close to your body, raise them to your shoulders, bending your elbows out to the sides. Resist the urge to arch your back. Slowly lower the weights back to the starting position.

Get an efficient upper-body workout with these exercises that target your back and biceps at the same time. Shop the Hottest Prime Day Deals Right Now: Tarte, Shark, Color Wow and More IE 11 is ...

- When the dumbbells touch your chest, focus on squeezing your back muscles for a few seconds. - Slowly lower the dumbbells back down. - Do 3 sets of 8 to 10 reps.