Intense 5-Minute Dumbbell Back Workout | How to Build a Bigger Back!

By
Mike Kenler
January 5, 2021

Intense 5-Minute Back Workout — Dumbbells Only!

What is up Aliens! Today, we are going to go through an intense dumbbell back workout.

This 5 minute routine can be performed as a 1-round finisher after your back workout or complete it multiple times for a full back workout. Let’s get them gains out of this world!

TOTAL LENGTH: 5 minutes

INTENSITY LEVEL: High

EQUIPMENT NEEDED: Dumbbells

Skill Level

BEGINNER = Complete this workout three times. Rest after each workout for 3 minutes, then repeat.

INTERMEDIATE = Complete this workout four times. Rest after each workout for 2 minutes, then repeat.

ADVANCED = Complete this workout four times. Rest after each workout for 1 minute, then repeat.

To begin, find a comfortable spot in an open space. Perform each of the following exercises for sixty seconds and transition to the next exercise without a rest. If you do need a break, take one!

Each time you do this circuit, try to do more reps, add more weight, and/or take fewer breaks.

1. Overhead Shrugs 

Setup:

a) Assume a sturdy standing position.

b) Grab a pair of dumbbells and bring your arms straight above your head with your palms facing forwards.

Action:

a) Keeping your elbows still, contract your traps to shrug upwards.

b) Return to the starting position and repeat!


2. Bent Over Row (Palms Forward)

Setup:

a) Assume a sturdy standing position.

b) Bend over at a 45 degree angle and grab the dumbbells with your palms facing forward.

Action:

a) Contract your lats to bring the dumbbells up to your sides with each rep.

b) Pause at the top and squeeze your lats hard.

c) Slowly return to the starting position and repeat!


3. Y-Backs

Setup:

a) Assume a sturdy standing position.

b) Bend over at a 45 degree angle and grab the dumbbells with your palms facing slightly inward.

Action:

a) Contract your lats to move your arms to the sides in a diagonal "y" formation.

b) Keep your core engaged and explode to the upright position with erectors.

c) Repeat!


4. Straight Arm Pullover

Setup:

a) Grab a pair of dumbbells and lie on your back with your knees bent and your feet firmly on the ground.

b) Raise the dumbbells side by side directly above your chest with your palms facing forward.

c) Engage your core by bringing your belly button in towards your spine.

Action:

a) Keeping your arms straight, squeeze your lats and slowly bring the dumbbells behind you until they are in line with your head.

b) Squeeze your lats hard at the bottom and contract your chest to bring the dumbbells to the starting position. Squeeze your chest hard in this position.

c) Maintain tightness in your core and repeat!

5. Weighted Superman

Setup:

a) Lie on your stomach and hold a dumbbell in both hands above your head.

Action:

a) Simultaneously lift your arms and legs off the ground while keeping your hips on the ground.

b) Hold in this position for 1-2 seconds and return to the starting position.

c) Repeat!

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Mike Kenler
Director of Writing | Certified in Plant Based Nutrition at T. Colin Campbell Center for Nutrition Studies

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