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5-Minutes Dumbbell Back Workout: Strengthen Your Back Fast

FitGAG readers, what’s up? We are going to do an intense dumbbell back exercise today.

This 5-minute routine can be used as a final round for your back exercise, or you can do it multiple times to get a complete back workout. Let’s make this a world-class workout!

Total Length: 5 Minutes

Intensity: High

Equipment: Dumbbells

Experience Level

Beginner

Perform this exercise three times. After each workout, take a break for three minutes and then return to the beginning.

Intermediate

Perform this workout four times. After each workout, take 2 minutes to rest and then return to the routine.

Advanced

Perform this workout four times. After each workout, take a minute to rest and then return to the routine.

5-Minutes Dumbbell Back Workout

Find a place in an open area that is comfortable to start. Each of the exercises below should be completed in 60 seconds. Then, you can move on to the next one without stopping. Take a break if you feel the need.

Try to increase your reps, gain more weight, and/or take fewer breaks each time you complete this circuit.

#1 Overhead Shrugs

Setup

  • Stand in a stable position.
  • Hold a pair of dumbbells in your hands and raise your arms above your head, palms facing forward.

Instruction

  1. Keep your elbows still and contract your traps so that you can shrug upwards.
  2. Return to the beginning position and continue!
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#2 Bet Over Row

Setup

  • Stand in a stable position.
  • Turn your back at 45 degrees and hold onto the dumbbells, with your palms facing forward.

Instruction

  1. Contract your lats and raise the dumbbells with each rep.
  2. Stop at the top, and squeeze your lats.
  3. Slowly return back to the starting position, and then repeat!

#3 Y-Backs

Setup

  • Stand in a stable position.
  • Turn your back at 45 degrees and hold onto the dumbbells, with your palms facing inward.

Instruction

  1. Contract your lats and move your arms in a diagonal “y.”
  2. Engage your core and get into a standing position with erectors.
  3. Repeat!

#4 Straight Arm Pullover

Setup

  • Grab two dumbbells. Now, lie down on your back, with your knees bent and feet on the ground.
  • Lift the dumbbells up side-by-side directly above your chest, with your palms facing forward.
  • Engage your core and bring your belly button towards your spine.

Instruction

  1. Straighten your arms and bring the dumbbells behind your head until they align with your head.
  2. Squeeze your bottom lats and contract your chest to return the dumbbells to their starting position. This position will force you to squeeze your chest.
  3. Keep your core tight, keep it there, then repeat the process!

#5 Weighted Superman

Setup

  • Lay on your stomach and raise your dumbbells in your hands.

Instruction

  1. Lift your arms and legs simultaneously off the ground while keeping your hips above the ground.
  2. Keep this position for at least 1-2 seconds, then return to your starting position.
  3. Repeat!

Author

  • Todd Miller

    Todd Miller is a CrossFit Level 2 Trainer with a Bachelor's degree in Kinesiology from the University of Colorado, Boulder. He has been a CrossFit athlete and coach for over 8 years, and he is passionate about helping people achieve their fitness goals and improve their overall health and wellness. As an author at FitGAG, Todd shares his knowledge and expertise on a variety of topics related to CrossFit, including functional fitness movements, Olympic weightlifting, and overall health and wellness. He believes that CrossFit is a fun and effective way to improve overall fitness and well-being, and he strives to inspire his readers to incorporate CrossFit into their fitness routines. Through his articles, Todd aims to provide his readers with practical tips and strategies for optimizing their performance and achieving their fitness goals.

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