# Back Exercises with Dumbbells - Forge

## Quick Answer

11 effective back exercises you can do with dumbbell. Complete instructions and form tips included.

**Difficulty breakdown:** 4 Beginner | 6 Intermediate | 1 Advanced

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## All Back Dumbbell Exercises

### Beginner (4 exercises)

- **Dumbbell Shrug** — Target: Traps | Secondary: Shoulders
- **Dumbbell Decline Shrug** — Target: Traps | Secondary: Shoulders, Rhomboids
- **Dumbbell Incline Shrug** — Target: Traps | Secondary: Shoulders
- **Dumbbell Single Arm Bent Over Row** — Target: Upper Back | Secondary: Biceps, Forearms

### Intermediate (6 exercises)

- **Dumbbell Bent Over Row** — Target: Upper Back | Secondary: Biceps, Forearms
- **Dumbbell Incline Row** — Target: Upper Back | Secondary: Biceps, Shoulders
- **Dumbbell Lying Rear Delt Row** — Target: Upper Back | Secondary: Shoulders, Biceps
- **Dumbbell Incline Y-raise** — Target: Upper Back | Secondary: Shoulders, Rear Deltoids
- **Dumbbell Palm Rotational Bent Over Row** — Target: Upper Back | Secondary: Biceps, Forearms
- **Dumbbell Reverse Grip Incline Bench Arm Row** — Target: Upper Back | Secondary: Biceps, Forearms

### Advanced (1 exercises)

- **Dumbbell Side Plank with Rear Fly** — Target: Upper Back | Secondary: Shoulders, Core

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