5 Fat Burning Back Exercises You Can Do With Dumbbells

Despite what the name implies, dumbbells are one of the smartest choices you can make when it comes to selecting fitness equipment that delivers rock hard results. When fitness fads come and go (hello, Shake Weight!) dumbbells stand the test of time because they work. We use these beautiful bells in most of our workouts since they are a safe, effective and ecumenical way to train your entire body, especially your back  — and you need to strengthen your back!

Your back contains hundreds of muscles, many of which support your precious spine and contribute to back health and overall body stability. Without a strong back, you’re more prone to injury and poor posture (which can lead to more injury).

You know us: we're all about building lean muscle mass while burning fat, which means our fave back exercises are always the ones that hit as many muscle groups as possible (i.e. compound movements). If you want to take a bite out of unwanted back fat by developing back muscle, grab your dumbbells and read on.

Here are 5 incredible back exercises you can do with dumbbells. Perform these exercises as a circuit, working for 50 seconds and resting for 10 between moves. Repeat for 3-5 rounds, or until max out.

5 Fat Burning Back Exercises

1/2 Burpee & Row


Kneeling Arnold Press




Overhead Lat Pull-Overs



Want to lift more for less? Then score your own set of BodyRock 30lb Dumbbells.


Muchas gracias. ?Como puedo iniciar sesion?

pxzzepfafr July 25, 2020

Great ideas to mix up my routines!

Becca November 24, 2018

No Keyon I think they do mean Almond press. The move doesn’t resemble an Arnold press but if you do it and look at yourself in the mirror you’ll see the shape you are makin is an almond. hard to see in the mini video in this post but easy to see when you are watching yourself do it.

Tanya Caruana November 19, 2018

Thanks Lisa for keeping me motivated.

Karin November 19, 2018

“Almond” Press or “Arnold” Press? ;)

Erin November 15, 2018

i will def be doing this routine

china November 14, 2018

I think you mean Arnold Press, not almond press.

Keyon November 14, 2018

thank you Lisa for a new inspiration; i will do them tomorrowmorning

Jenny Sleen van der November 14, 2018

Thank you for staying you and motivating so many ppl. I fall off the path many times but keep back to you. Others I don’t follow anymore. Thank you.

Mandy November 14, 2018

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