There are many ways to split your training. Some people prefer the upper/lower body split; others prefer push/pull. Many bodybuilding fans enjoy a more Old School approach, pairing differing muscle groups together.
Back and chest, quads and hamstrings, shoulders and arms, etc. This article will feature a back and chest workout with dumbbells.
Workout Structure and Routine
Now that we have learned the 13 back and chest dumbbell exercises, it’s a good idea to create a couple of workouts that you can follow. You can alternate between the two sessions, performing one in week one and the second in week two.
Workout #1
Exercise | Sets | Reps | Rest | Exercise Number |
Dumbbell Bench Press | 3 | 8-12 | 60 secs | #1 |
Dumbbell Incline Bench Press | 3 | 8-12 | 60 secs | #2 |
Dumbbell Incline Flyes | 3 | 15 | 40 secs | #5 |
Dumbbell Single-Arm Rows | 3 | 10 (each) | 60 secs | #7 |
Dumbbell Chest-Supported Rows | 3 | 8-12 | 60 secs | #8 |
Dumbbell Shrugs | 3 | 8-12 | 60 secs | #9 |
Dumbbell Deadlift | 3 | 10 | 60 secs | #12 |
Dumbbell Good Mornings | 2 | 15 | 40 secs | #13 |
Workout #2
Exercise | Sets | Reps | Rest | Exercise Number |
Dumbbell Decline Bench Press | 3 | 8-12 | 60 secs | #3 |
Dumbbell Pullovers | 3 | 8-12 | 60 secs | #4 |
Dumbbell Incline Flyes | 3 | 15 | 40 secs | #5 |
Dumbbell Single-Arm Rows | 3 | 10 (each) | 60 secs | #7 |
Dumbbell Bent Over Rows | 3 | 8-12 | 60 secs | #6 |
Dumbbell Upright Rows | 3 | 8-12 | 60 secs | #10 |
Dumbbell Deadlift | 3 | 10 | 60 secs | #12 |
Dumbbell Romanian Deadlift | 3 | 8-12 | 60 secs | #11 |
Chest Exercises with Dumbbells
In this section, we will take a look at five chest exercises with dumbbells. Not all of them will feature in our chest and back workout, as it is unnecessary to perform a flat, incline, and decline bench press within the same section.
However, you can still learn them and then rotate them into your sessions over time.
Exercise #1 Dumbbell Bench Press
This is perhaps the most popular chest exercise in gyms, and it should be the cornerstone of your chest workout. All you need is a set of dumbbells and a sturdy exercise bench.
- Sit on the edge of a flat bench with a dumbbell in each hand, resting on your knees.
- Push your knees up and use this momentum to bring the dumbbells up to shoulder height.
- Lie back down onto the bench with the dumbbells resting on your shoulders and your elbows at a 45-degree angle from your sides.
- Push your chest out and pull your shoulder blades together and take a deep breath.
- Breathe out slowly as you push the dumbbells up in the air and slowly bring them together in an arc.
- Pause, and then slowly lower the weights back down to the starting position.
Once you have got this technique mastered, you can apply it to all other bench press variations. The only difference between this movement and the incline or decline version is the position of the bench.
Exercise #2 Dumbbell Incline Bench Press
The incline dumbbell bench press is a superb exercise that places more emphasis on the upper portion of the pectoralis major. This means that the exercise is more challenging than the flat bench press, and you should use a lighter weight.
- Set your bench up so that it is at a 45-degree angle
- Sit on the edge of the bench with a dumbbell in each hand, resting on your knees.
- Push your knees up and use this momentum to bring the dumbbells up to shoulder height.
- Lie back down on the bench with the dumbbells resting on your shoulders and your elbows at a 45-degree angle from your sides.
- Push your chest out and pull your shoulder blades together and take a deep breath.
- Breathe out slowly as you push the dumbbells up in the air and slowly bring them together in an arc.
- Pause, and then slowly lower the weights back down to the starting position.
The higher the incline, the more this exercise targets the shoulders and the less it targets the chest. Depending on your goals, you may want to experiment with different inclines.
Exercise #3 Dumbbell Decline Bench Press
This exercise requires either a decline bench or a flat bench that can be raised up slightly by placing an Olympic lifting plate (or similar object) under the front to create a decline. It targets the lower portion of the pectoralis major, and while this may allow you to lift more weight, the difficulty with set-up can mean that a lighter weight is preferred.
- Set your bench up so that it is at a slight decline.
- Sit on the edge of the bench with a dumbbell in each hand, resting on your knees. Make sure that your feet are secure and that you are balanced.
- Push your knees up and use this momentum to bring the dumbbells up to shoulder height.
- Lie back down on the bench with the dumbbells resting on your shoulders and your elbows at a 45-degree angle from your sides.
- Push your chest out and pull your shoulder blades together and take a deep breath.
- Breathe out slowly as you push the dumbbells up in the air and slowly bring them together in an arc.
- Pause, and then slowly lower the weights back down to the starting position.
Decline bench presses do not require a huge gradient, so don’t set the bench too steep when preparing for this exercise. A slight decline is more than sufficient.
Exercise #4 Dumbbell Pullover
The dumbbell pullover is one of the rare exercises that target both the chest and the back.
- Rest your upper back along the side of a bench so that your shoulders touch the bench. Keep your feet flat on the ground, and hold a dumbbell with a diamond grip.
- Push your hips upwards and squeeze your glutes so that your body is nice and flat rather than sagging at the waist. Hold this position throughout the movement.
- Keep your arms slightly bent, and bring the dumbbell back over your head until your arms are parallel with the floor behind you.
- Pause, and then drive the dumbbell forward until it returns to its starting position above your chest.
This exercise can also be performed with you lying flat across the bench (slightly further up than you would with a bench press, your head should be almost hanging off the end). This is better for beginners and for anyone with lower back issues.
Exercise #5 Dumbbell Incline Flyes
While bench presses are the best chest exercise, they also work the triceps and deltoids. The dumbbell incline fly is what is known as an isolation exercise, one that targets the pectorals and nothing else. This exercise is ideal if you as a chest finisher.
- Set your bench up so that it is at a 45-degree angle
- Sit on the edge of the bench with a dumbbell in each hand, resting on your knees.
- Push your knees up and use this momentum to bring the dumbbells up to shoulder height.
- Lie back down on the bench with the dumbbells resting on your shoulders, keep your elbows tucked in and drive the dumbbells up in the air so that they are directly over your chest with palms facing each other.
- Bend your elbows very slightly and then pull your arms apart as if you are spreading your wings. Keep going until the dumbbells are parallel to the floor.
- Pause, and then pull your arms back together as if you were performing a clap. Stop when both weights are directly above your chest and almost touching each other.
This exercise can also be performed on a flat bench. Try out different incline levels until you find the one that suits you best.
Back Exercises with Dumbbells
The following exercises work the back and the lower back. The first three exercises target the traps and the lats, the next two are trap-specific exercises, and the following three exercises work the lower back.
Exercise # 6 Dumbbell Bent Over Rows
Most people prefer the barbell bent over row, but the dumbbell version allows for a better range of motion and is much more accessible for beginners. The main thing to concentrate on is keeping your back straight throughout.
- Stand upright with your chest pushed out and your shoulders pulled back. Place your feet shoulder-width apart. Hold a dumbbell in each hand.
- Bend your knees and lean forwards until your chest is almost parallel to the ground. Keep your chest pushed out and shoulders back. Keep your arms straight with your dumbbells in the neutral position (palms facing each other).
- Keeping your back straight, pull the dumbbells up until they are touching the outside of your chest. Keep your elbows close to your sides throughout the pull.
- Pause, and then slowly lower the dumbbells back down again.
It is important to avoid rocking back and forth while performing this exercise. A little bit of movement is okay, provided you are in control, but too much usually means that you are using too much weight or have performed more reps than you can manage.
Exercise #7 Dumbbell Single-Arm Rows
The dumbbell single-arm row is a very popular back exercise. Because you are bracing your body with one hand, you are able to lift significantly more than you can with the regular bent-over row. You can also increase the range of motion, which is great for hypertrophy.
- Place your left hand on an exercise bench and your left knee, keep your right foot flat on the ground and hold a dumbbell in your right hand.
- Push your chest out, pull your shoulders back, and make sure that your hips are flat. Imagine that someone is trying to rest a glass of water on your back, and you don’t want it to spill. This is your starting position.
- The dumbbell in your right hand should be held with a neutral grip so that as you pull the dumbbell up towards your armpit, your palm is facing your body.
- Once you have pulled the dumbbell up into your armpit, pause and then slowly lower the weight back down to the starting position.
- Repeat for the required number of reps, and then swap over and repeat with the other arm.
While you want to have your back straight before starting the exercise, don’t be afraid to pull the dumbbell high enough so that your shoulder rises up in the air.
Exercise #8 Dumbbell Chest Supported Row
The chest-supported row is perfect for anyone who struggles to keep their back in a flat position during rows. But it is also a fantastic back exercise that should be part of any respectable back and chest workout program.
- Set an exercise bench to a 45-degree incline. You may need it to be lower or higher than this. Find which incline setting works for you.
- Sit on the bench with your chest resting against the headrest. Your torso should be fully resting on the bench. You can either have your feet on the floor, or you can rest your knees on the seat of the bench.
- Hold a dumbbell in each hand using a neutral grip, both palms facing towards each other. Keeping your chest pushed against the bench, pull the dumbbells up towards your armpits.
- Pause, and then slowly lower the weights back down to complete the rep.
One of the most common mistakes that people make when they perform the dumbbell chest-supported row is that they raise their chest off the bench. This can turn the exercise into more of a shrug than a row. If you find yourself doing this, then consider lowering the weight or giving yourself longer recovery times between sets.
Exercise #9 Dumbbell Shrugs
The dumbbell shrug may not be as popular as the barbell version, but it really should be. Not only is the dumbbell shrug safer, but it allows a greater range of motion. The only downside is that you need a very strong grip. If your grip is lacking, consider using lifting straps.
- Stand upright, holding a dumbbell in each hand using a neutral grip (both palms facing your body). Push your chest out, pull your shoulders back, and ensure that your feet are shoulder-width apart. This is your starting position.
- Keeping your arms straight, shrug your shoulders upwards so that the dumbbells rise upwards. Pause when your shoulders are as high as possible.
- Pause, and then slowly lower your arms back down, keeping them straight throughout. Repeat for the required number of reps.
Try to keep your chin raised while you shrug, many people drop their chins, but this is not a good position for optimal results.
Exercise #10 Dumbbell Upright Row
You can add the upright row to the list of exercises that are best performed with dumbbells rather than barbells. Using dumbbells allows for a better range of motion, and it reduces your risk of shoulder injury.
- Stand upright with your chest pushed out and shoulders pulled back, and place your feet shoulder-width apart. Bend your knees slightly and hold a dumbbell in each hand with your palms facing your body (overhand grip).
- Pull the dumbbells up towards your chin, ensuring that your elbows rise first. Pause when your elbows can go no higher.
- Slowly lower your hands back down to the starting position.
You may find that you need to lean forwards slightly when performing this exercise. You may also find that you need to experiment with your hands further apart (or closer together).
Exercise #11 Dumbbell Romanian Deadlift
The dumbbell Romanian deadlift is primarily a lower-back and hamstring exercise with some glute activation. This exercise can be performed as part of a back or a lower body workout. It’s up to you.
- Stand upright with your chest pushed out and your shoulders pulled back. Place your feet slightly narrower than shoulder-width apart, and have your toes pointing straight forward.
- Hold a dumbbell in each hand using an overhand grip so that your palms are facing your body. Bend your knees very slightly. This is your starting position.
- Keeping your chest pushed out and shoulders pulled back, slowly bow forwards until your chest is almost parallel to the floor. The dumbbells should travel down in a straight line until they are close to your shins.
- Pause, and then slowly rise back upwards, pushing your hips forward as you do so.
New gym goers may not have enough flexibility in their hamstrings to go very low. Do not force it, just keep practising regularly, and your range of motion will increase naturally. Keep that chest pushed out and don’t let your back round.
Exercise #12 Dumbbell Deadlift
The dumbbell deadlift is a good lower back exercise, and is better suited to hypertrophy than strength building as it does not allow you to lift as much weight as a barbell would. But it is amazing for beginners or anyone who is performing a circuit.
- Stand upright with feet shoulder-width apart and toes facing out slightly. Push your chest out and pull your shoulders back. Place a dumbbell directly between your feet.
- Grab hold of the top of the dumbbell with both hands, then push your chest out so that you have a nice straight back. Take a deep breath.
- Lift the dumbbell up, keeping your arms straight. Push your hips forwards as you do so that by the time you are fully upright your hips are pushed right into the dumbbell. Squeeze your glutes. Breathe out while you do this.
- Pause, and then push your hips backwards, keeping your back straight, until the dumbbell touches the ground again. This is one rep.
The most common mistake with dumbbell deadlifts is to round your back whilst lifting. Always pay attention to this, keep that chest pushed out and those shoulders pulled back.
Exercise #13 Dumbbell Good Mornings
The good morning is an incredibly effective low-impact lower-back exercise. While the barbell version is simple to learn, it often requires a lot of space to set up and a minimum amount of lower back strength. The dumbbell version is a little less intuitive but much more suitable for beginners, for circuits, and for super-setting.
- Stand upright with your chest pushed out and your shoulders pulled back. Hold a dumbbell in each hand so that they are resting against each shoulder.
- Your feet should be facing forwards and be shoulder-width apart. Bend your knees very slightly and then keep them still for the rest of the exercise.
- Bend at the waist, bowing down until your chest is almost parallel to the ground. Keep your back straight by pushing your chest out and keeping your shoulder blades pulled back.
- Pause, and then rise back up to the starting position.
You do not need to use very heavy dumbbells for this exercise, in fact, they can be counterintuitive. Use light weights and focus more on your form.
Basic Anatomy of Chest and Back Muscles
The chest is made up of the pectoral muscles, which consist of the pectoralis major and pectoralis minor. The latter is very small and situated behind the pectoralis major, so it isn’t particularly relevant to a back and chest workout article.
The back consists of many muscles. Often, when people discuss the back, they focus on the upper back muscles of the latissimus dorsi and the trapezius muscles. However, the lower back muscles can also be added to the discussion.
You could also argue that many muscles in the upper back, such as the rear delts, can also be included, but in a bodybuilder split, you would normally perform rear delt exercises as part of your shoulder workout.
There are a number of muscles that do not make up the chest or back that will also be worked during a back and chest training session. The chest muscles often work alongside the deltoids and triceps, while the back muscles work alongside the biceps.
Lower back muscles will often work with the hamstrings and glutes. Chest, back, and lower back exercises will all utilise the core muscles as well as the muscles around the shoulders (rear delts etc.).
Because the back is significantly larger than the chest, most workouts have a 2-to-1 ratio of back-to-chest exercises. A good chest and back workout would have around three chest exercises and six back exercises.
However, the workout in this article will have a few more chest exercises that you can use as variations.
Warm-Up and Preparation
Unless you have a mobility issue or injury, you really don’t need a specific warm-up before you start your workout. You can, of course, add in some cardio and activation exercises if you enjoy them, but most people don’t train at a high enough intensity for a long and specific warm-up to be necessary.
Your best option is to perform a warm-up set for each exercise. For example, if you are about to perform three sets of dumbbell bench presses, then adding in one set at a weight that is 60% of your total should be a good enough warm-up.
For exercises that are more intense, such as deadlifts, adding in an extra set as well as a specific warm-up exercise (seated leg curls to activate hamstrings) can be beneficial. But a chest and back dumbbell exercise can be performed without a warm-up.
Final Thoughts
Now that you have a solid set of back and chest dumbbell exercises, you can start integrating them into your training program. This can help you to add some variety to programs that are usually dominated by barbells and resistance machines.
Alternatively, you can get a fantastic back and chest workout with dumbbells, a bench, and nothing else. Perfect for home gyms, studios, or busy gyms.