Burn Fat With These Dumbbell Back Exercises

People do not often think of using dumbbells with back exercises. However, as it turns out, there are a few workouts that can be done with the weights that are incredibly beneficial to your back.

BodyRock is fond of this method because dumbbells have withstood the test of time. Plus, all you have to do to make a move harder is to increase the weights, and each exercise burns a high amount of fat.


There is a circuit of five exercises that can be done with dumbbells to strengthen your back, as well as help you build lean muscle. The good thing about these moves is they hit multiple muscles, which is key to kicking fat to the curb. It is not a super easy routine but is doable if you just try.

Now, remember it is imperative you understand how to do each of the moves correctly before beginning the circuit. All of the exercises can be found on YouTube with great how-to videos for all of the moves.

Here is the full circuit.

½ Burpee & Row – a renegade row with a burpee minus the jump.

Kneeling Arnold Press – on your knees use your arms to press the weights above your head.

Swings – sing the dumbbell between your legs, with legs bent using your core

Overhead Lat Pull-Overs – on your knee arms straight down then lift your arms out to the side

Deadlift – stand straight up weights to the side. Bend at the waist and knees tell the dumbbells almost touch the floor.

Via Deadlift

Each exercise should be done for 50 seconds. Then rest for 10 seconds before moving on to the next move. You should repeat the circuit at least three times but only five times at the most. The circuit should be done a couple of times a week, with ample rest time in between days.

When you look at the circuit, it does not appear that difficult, but it is one of those looks are deceiving. It is challenging but not impossible.


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