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Try This Dumbbell All-Rows Back Workout to Build More Muscle

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1 week ago

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DON’T CONFUSE COMPLICATION with quality, especially when it comes to your training. Even if you don’t have access to expensive machines, barbells, or cable machines at your disposal to pad out your routine with variety, you can still build major muscle with a back workout using nothing more than a pair of dumbbells and an incline weight bench.

If you find yourself with limited equipment on back day, follow this simple workout, demonstrated by Men’s Health fitness director Ebenezer Samuel, C.S.C.S. and Women’s Health Editor-in-Chief Liz Plosser.

You’ll complete nine sets across three movements—and to keep things super simple, each of these pulling exercises is a variation of a row. All in all, the workout should take you about 20 minutes.

The All-Dumbbell, All Rows Back Workout

Hinge to Row

a man and a woman working out in a gym

Men’s Health

Why: “This is a nice way to add lower back action to your back workout,” Samuel says. By rowing in a static bent-over position, your lower back muscles will work overtime to hold your torso at a 45-degree angle.

How to Do It:

  • Grab a dumbbell in each hand, and stand tall with your feet shoulder-width apart. Bend your knees slightly and then simultaneously push your butt back and lower your chest toward the ground until your back is at a 45-degree angle.
  • Extend your arms. Squeeze your shoulder blades together and pull both dumbbells to the sides of your torso.
  • Reverse the motion until your arms are fully extended again.

Sets and reps: Do 3 sets of eight to 10 reps

Level Up: Row one dumbbell at a time, alternating sides on each rep (both sides equal one rep). Engage your core muscles to prevent your torso from twisting to the side in motion.

Incline Row

liz and eb db rows

Men’s Health

Why: “You can load up the weight on this row,” Samuel says. And that’s the benefit of this movement: By supporting your body against the bench, you can train your back muscles without worrying about your core or lower back giving out first.

How to Do It:

  • Set an incline bench to 45 degrees and place two dumbbells in front of it. Lay face down so your chest rests on the bench; extend your legs and dig your toes into the floor.
  • Grab a dumbbell in each hand and lift both off the floor so your arms are extended and the weights are hanging freely.
  • Pull your elbows straight back until they pass your torso.
  • Lower the dumbbells back toward the ground, allowing your shoulder blades to round forward.

Sets and reps: Do 3 sets of eight to 10 reps.

Level Up: Hang your chest over the top of the bench; this lets you achieve a greater stretch in your back muscles (the lats, teres major, and rhomboids) for greater muscle activation.

Plank Row

a person working out on a gym

Men’s Health

Why: The plank row is as much a core exercise as it is a back exercise. Rowing from a plank position creates a lot of imbalance, which forces your core to work hard to stabilize your body.

How to Do It:

  • Get into a plank position on a bench set perpendicularly to your body by resting one forearm on the bench. Extend your legs behind you, squeezing your shoulder blades, abs, and glutes; your body should form a straight line from head to heels. Hold a dumbbell in your free hand.
  • Row the weight up until your elbow passes your torso. Continue squeezing your abs and glutes to brace your core to keep your hips and shoulders from rocking during the movement.
  • Lower the weight back down under control.

Sets and reps: Do 3 sets of eight to 10 reps

Level Up: Do a long plank row, supporting your body with your arm extended and your palm planted on the bench. The farther your torso is from the bench, the harder your core will work.

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