Dumbbell Back Exercises
10 exercises, from popular compound lifts to isolation work. Each one has step-by-step technique, a muscle map and alternatives.
Equipment
One-Arm Dumbbell Row
Dumbbell
Middle back
Dumbbell Shrug
Dumbbell
Upper traps
Bent Over Two-Dumbbell Row
Dumbbell
Middle back
Bent Over Two-Dumbbell Row With Palms In
Dumbbell
Middle back
Dumbbell Incline Row
Dumbbell
Middle back
Incline Bench Pull
Dumbbell
Middle back
Standing Dumbbell Upright Row
Dumbbell
Upper traps
Middle Back Shrug
Dumbbell
Middle back
Reverse-Grip Incline Dumbbell Row
Dumbbell
Lower lats
Incline Dumbbell Shrug
Dumbbell
Lower traps
Programs with these exercises
Dumbbell-Only Full Body Workout
A pair of dumbbells and a mat: three full-body sessions a week — squats, presses, rows and Romanian deadlifts.
Beginner · 3 times a week · HomeDumbbell Upper/Lower Split, 4 DaysA four-day split with just dumbbells and a bench: two upper-body days, two leg-and-glute days. Muscle growth at home.
Intermediate · 4 times a week · HomeTiered Linear Progression, 4 DaysFour sessions a week, each with a heavy main lift for 5×3, a volume lift for 3×10 and a light accessory for 3×15.
Intermediate · 4 times a week · Gym3-Day Mass Building SplitThe classic mass split: chest and triceps, back and biceps, legs and shoulders. Each group once a week with plenty of volume.
Intermediate · 3 times a week · Gym