I just wanna know if there are any good excersises u can do with a dumbell to workout your upper and lower back areas. -thnx

Bent over rows

Standing rows

you can also try dumbbell deadlifts

for me..the back machine is the most difficult one

Reverse flyes, but Karl & Vince already said the really good ones

Row, Military Presses.

Military presses are for your shoulders and traps I thought...

learn, bent press, i can't explain it but it will build ur upper back, shoulder and lat like crazy. believe it or not u can actually work your lat with a pressing motion.
learn, renegade row, its more functional than bent over rows, awesome ab exercise along with a lesson in body tension,
one arm or suitcase deadlift, all these can be found on google.


remember that your back is one of the most powerful parts of your body, if you want a big strong back your gonna need to do something heavy, heavy one arm deadlifts and tactical chin ups will build a back like a bear

single arm rows work best for me

My fav excersise for traps are Prone incline shrugs.

For those that cant work it out, you lay face down on a bench witch is at a 30degree incline, so you can rest ur knees on the seat.
grab some heavy dumbells and do you shrugs as normal.

This is great, co your working your traps at an angle the dont usually work.

Its good if you only like doing one exersise per muscle group cos you dont have to do your rows and vertical shrugs.

Also, I always work my traps and delts and bis seperatly, so intead of doing Rows, I still use the row m/c but only do shrugs, then work shoulders on the cable m/c.

1-arm rows for upper back. Back raises are my staple for low-back.

For overall back development: different pulls from floor and rack, bent rows, different pull-ups or pull-downs, 1-arm rows, seated rows...

Well as i said above I feel that shrugs are better for building mass on ur traps, cos I always find that its my delts and bi's that get tired when doing rows.