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Back workouts with dumbbells
Rows, rear delts and posture work. Most home workouts skip the back; these don't.
24 workouts · 10 to 43 min · most watched first · by Tiff and Dan · newest August 2026
Start here
Check with your doctor before starting any workout, and stop if anything hurts. You take part at your own risk.
Dumbbell Back and Bicep Workout at Home38 min · Dumbbells
The top 10 at a glance
| Workout | Time | Equipment | Level |
|---|---|---|---|
| Dumbbell Back and Bicep Workout at Home38 min · Dumbbells | 38 min | Dumbbells | Beginner-Intermediate, Intermediate |
| Sculpt Your Back and Biceps36 min · Dumbbells | 36 min | Dumbbells | Intermediate |
| Back and Bicep Dumbbell Workout21 min · Dumbbells | 21 min | Dumbbells | |
| Back and Bicep Workout with Dumbbells41 min · Dumbbells, Bench | 41 min | Dumbbells, Bench | Intermediate |
| The Ultimate Upper Body Dumbbell Workout for Arms, Chest, Back & Shoulders27 min · Dumbbells | 27 min | Dumbbells | Intermediate |
| Tough Back & Biceps: Dumbbell Pull Workout39 min · Dumbbells | 39 min | Dumbbells | Intermediate |
| Explosive Back & Biceps Workout36 min · Dumbbells, Bench | 36 min | Dumbbells, Bench | Intermediate, Advanced |
| Chest and Back Workout: Build Muscle Mass27 min · Dumbbells | 27 min | Dumbbells | |
| Push & Pull Dumbbell Workout: Chest & Back36 min · Dumbbells, Bench | 36 min | Dumbbells, Bench | Intermediate, Advanced |
| Ultimate Upper Body Workout: Chest, Back & Shoulders Mash Up34 min · Dumbbells, Bench | 34 min | Dumbbells, Bench | Intermediate |
All 24
36 minSculpt Your Back and Biceps
21 minBack and Bicep Dumbbell Workout
41 minBack and Bicep Workout with Dumbbells
27 minThe Ultimate Upper Body Dumbbell Workout for Arms, Chest, Back & Shoulders
39 minTough Back & Biceps: Dumbbell Pull Workout
36 minExplosive Back & Biceps Workout
27 minChest and Back Workout: Build Muscle Mass
36 minPush & Pull Dumbbell Workout: Chest & Back
34 minUltimate Upper Body Workout: Chest, Back & Shoulders Mash Up
36 minBack & Biceps Dumbbell Workout
37 minBuild Back & Biceps + Abs: Dumbbell Workout
39 minDumbbell Definition Workout: Arms, Back, Shoulders
39 minBack & Biceps: Pull Conditioning
28 minBack & Core Workout + Dumbbells
36 minBack, Biceps & Abs Strength Workout
38 minBack & Glute Dumbbell Workout: Supersets
34 minBack, Chest & Abs: Upper Body Dumbbell Strength
34 minChallenging Back & Calves Workout with Dumbbells
33 minBack & Biceps
23 minBack & Glutes Superset Workout
43 minBuild Your Back & Biceps + Abs
14 minBack and Bicep Resistance Band Workout: EMOM
10 min10 Minute Dumbbell Back Workout
The moves we use most
Across these 24 workouts, these show up most often.
- Bent Over Rowin 19 workouts
- Renegade Rowsin 9 workouts
- Plank Rowsin 9 workouts
- Hammer Curlsin 8 workouts
- Upright Rowsin 8 workouts
- Wide Curlsin 7 workouts
- Circle Curlsin 7 workouts
- Rear Delt Rowin 7 workouts
Questions
- Which of our back workouts should I start with?
- Dumbbell Back and Bicep Workout at Home. It's the most watched of these, with 924K views on YouTube. Three rounds of back and biceps with a heavy and a light pair, finished with curls and upright rows.
- How long are they?
- From 10 to 43 minutes. Most are about 36.
- Do I need equipment?
- Most need some equipment. 23 use dumbbells.
- Are they good for beginners?
- 5 of the 24 are marked for beginners, and 3 show an easier version alongside the harder one. Start there, and follow the easier version until it feels easy.
Make it a plan
Programs built with these workouts, scheduled week by week.
