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Exercises

Dumbbell back exercises

Dumbbell back exercises, from the easiest version to the hardest. A pair of dumbbells trains nearly every muscle.

14 moves14 with 3D demosBeginner 6Intermediate 8

Beginner dumbbell back exercises 6

Chest-supported dumbbell row demonstrated on the 3D figure3D demoChest-supported dumbbell rowBeginner · A dumbbell + A bench or boxDumbbell Shrug demonstrated on the 3D figure3D demoDumbbell ShrugBeginner · A dumbbellIncline reverse fly demonstrated on the 3D figure3D demoIncline reverse flyBeginner · A dumbbell + A bench or boxOne-arm incline reverse fly demonstrated on the 3D figure3D demoOne-arm incline reverse flyBeginner · A dumbbell + A bench or boxDumbbell Incline Row demonstrated on the 3D figure3D demoDumbbell Incline RowBeginner · A dumbbell + A bench or boxOne-Arm Dumbbell Row demonstrated on the 3D figure3D demoOne-Arm Dumbbell RowBeginner · A dumbbell + A bench or box

Intermediate dumbbell back exercises 8

Bent-over dumbbell row, palms in demonstrated on the 3D figure3D demoBent-over dumbbell row, palms inIntermediate · A dumbbellBent-over reverse fly demonstrated on the 3D figure3D demoBent-over reverse flyIntermediate · A dumbbellBent-over two-dumbbell row demonstrated on the 3D figure3D demoBent-over two-dumbbell rowIntermediate · A dumbbellIncline bench pull (45-degree incline row) demonstrated on the 3D figure3D demoIncline bench pull (45-degree incline row)Intermediate · A dumbbell + A bench or boxIncline reverse fly with external rotation demonstrated on the 3D figure3D demoIncline reverse fly with external rotationIntermediate · A dumbbell + A bench or boxSeated bent-over rear delt raise demonstrated on the 3D figure3D demoSeated bent-over rear delt raiseIntermediate · A dumbbell + A bench or boxSupported single-arm dumbbell row demonstrated on the 3D figure3D demoSupported single-arm dumbbell rowIntermediate · A dumbbell + A bench or boxMiddle Back Shrug demonstrated on the 3D figure3D demoMiddle Back ShrugIntermediate · A dumbbell + A bench or box

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Questions people ask

What are good dumbbell back exercises for beginners?

Start with moves graded easy, such as Chest-supported dumbbell row, Dumbbell Shrug, Incline reverse fly. There are 6 of them on this page. Each guide links to a harder option for when it starts to feel easy.

How do I choose the right level?

Pick a move you can do for the planned reps or time with control and a couple of reps in reserve. If it is easy, step up; if your form slips, step down. Every guide shows an easier and a harder option when one exists.

Movement education, not medical advice. Difficulty grades for imported entries are source-assigned and await editorial review. Stop for sharp or increasing pain, numbness or tingling. Health disclaimer.