Complete Dadbod Back Workout: Building Strength with Dumbbells and Barbells

Building a strong back is essential for overall strength, posture, and preventing common injuries. This comprehensive back workout is perfect for those with a dadbod looking to strengthen and sculpt their back muscles using basic gym equipment.

1. Dumbbell Pullover

The dumbbell pullover is an excellent exercise that targets multiple muscle groups including the triceps, pectoralis major, latissimus dorsi, teres major, and posterior deltoids.

• Lie on a bench with a dumbbell held in both hands
• Extend your arms above your chest
• Lower the dumbbell behind your head while keeping elbows slightly bent
• Engage your back muscles to pull the dumbbell back up toward your chest
• Pause briefly at the top of the movement
• Slowly lower the dumbbell back behind your head
• Complete 12 repetitions for 2 rounds

2. Single Arm Dumbbell Row

This exercise effectively targets the infraspinatus, middle and lower traps, teres major, teres minor, latissimus dorsi, and posterior deltoid.

• Take one step back into a lunge position
• Keep a soft bend in your front leg with knee aligned with ankle
• Keep your back leg straight
• Lean slightly forward and rest your free hand on a bench
• Lower the dumbbell toward the floor until you achieve full elbow extension
• Maintain proper posture through shoulders, hips, and lower back
• Avoid rounding or arching the lumbar spine
• Slide your shoulder blades toward your spine
• Lift the weight up toward your torso by driving your elbow to the ceiling
• Complete 12 repetitions for 2 rounds

3. Inclined Dumbbell Hammer Row

This variation works the middle and lower traps, teres major, teres minor, posterior deltoid, infraspinatus, and latissimus dorsi.

• Lie face down on an incline bench set at 35 degrees
• Hold a dumbbell in each hand, extended toward the floor
• Pull the dumbbells up toward your chest
• Squeeze your back muscles at the top
• Keep your elbows close to your sides
• Slowly lower the dumbbells back to starting position
• Complete 12 repetitions for 2 rounds

4. Bent Over Barbell Row

A classic back exercise targeting the infraspinatus, middle and lower traps, teres major, teres minor, posterior deltoid, and latissimus dorsi.

• Stand with feet shoulder-width apart
• Hold the barbell with an overhand grip
• Bend knees slightly and hinge forward at the hips
• Keep your back straight throughout the movement
• Pull the barbell up toward your chest
• Keep elbows close to your sides
• Complete 12 repetitions for 2 rounds

5. Incline T-Bar Row

This exercise works the posterior deltoid, infraspinatus, middle and lower traps, teres major, teres minor, and latissimus dorsi.

• Lie on an incline bench
• Grasp the barbell with a pronated grip
• Drive elbows behind your body while retracting shoulder blades
• Pull the weight toward your body until elbows reach midline
• Slowly lower the weight back to starting position with control
• Complete 12 repetitions for 2 rounds

6. Barbell Underhand Bent Over Row

Changing to an underhand grip targets the muscles from a different angle, working the infraspinatus, middle and lower traps, teres major, teres minor, posterior deltoid, and latissimus dorsi.

• Stand with a barbell in front of you
• Bend at the hips with knees slightly flexed
• Grasp the barbell with an underhand grip
• Position torso parallel with the floor
• Keep back and neck in neutral position
• Pull the barbell up to your lower abdomen
• Hold for a count of two
• Lower the barbell until it almost touches the floor
• Complete 12 repetitions for 2 rounds

7. Bent Over V-Bar Row

The final exercise in this workout targets the infraspinatus, middle and lower traps, teres major, teres minor, posterior deltoid, and latissimus dorsi.

• Stand with feet shoulder-width apart
• Keep knees slightly bent and abs tight
• Grasp a V-bar with a narrow grip
• Bend at the waist until torso is almost parallel with the floor
• Pull the bar up toward your chest
• Keep elbows close to your sides
• Slowly lower the bar back to starting position
• Complete 12 repetitions for 2 rounds

This comprehensive back workout provides a variety of angles and movements to fully develop your back muscles. By incorporating both dumbbell and barbell exercises, you'll stimulate muscle growth and strength development throughout your entire back region.