TETSUDumbbell Back Exercises
14 dumbbell exercises for the back, hitting traps and upper back. Each one links to a full form guide with an animated demonstration.
All dumbbell back exercises
Dumbbell Bent Over Rowupper backDumbbell Decline ShrugtrapsDumbbell Decline Shrug AlternatetrapsDumbbell Incline Rowupper backDumbbell Incline ShrugtrapsDumbbell Incline Y-Raiseupper backDumbbell Lying Rear Delt Rowupper backDumbbell One Arm Bent-Over Rowupper backDumbbell Palm Rotational Bent Over Rowupper backDumbbell Reverse Grip Incline Bench One Arm Rowupper backDumbbell Reverse Grip Incline Bench Two Arm Rowupper backDumbbell Reverse Grip Rowupper backDumbbell ShrugtrapsDumbbell Side Plank With Rear Flyupper back
Common questions
What are the best dumbbell exercises for back?
The strongest picks here are the Dumbbell Incline Row (upper back), Dumbbell Bent Over Row (upper back) and Dumbbell Decline Shrug (traps) — each has a full step-by-step guide with an animated demonstration.
Can I train back with only dumbbell equipment?
These 14 movements are a solid foundation covering traps and upper back. For complete back coverage, pair them with exercises from other equipment — see the muscle hub for the full list.
Track it in Tetsu
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