Eric Roberts builds a complete back workout with just dumbbells, hitting three zones: lats with single-arm rows, mid and upper back with 45-degree bent-over rows, and rear delts with flies. He emphasizes keeping elbows tight to your torso, flaring them out at 45 degrees on rows, and finishing with a shoulder-blade squeeze.
The only 3 exercises that you need to do for a complete back workout using only dumbbells. So there are 3 main parts of your back, your lats, your mid to upper back, and your rear delts. To hit your lats, you are going to do this single arm dumbbell row, and you're just going to make sure your elbow stays tight to your body and it does not pass the middle of your body so you can target your lats. Next exercise to target your upper back and your mid back, You're going to do these 45-degree angle bent-over rows. So make sure your elbow this time is flaring out at a 45-degree angle and really try to squeeze your shoulder blades at the end. And then to hit your rear delts, we're going to do some rear delt flies. Think about pushing the weights out to the side of
