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

Mike Kenler
October 13, 2020

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



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.

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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 

With your arms straight and positioned above your head, contract your traps to shrug upwards. Keep your elbows still during this exercise!

2. Bent Over Row (Palms Forward)

Bend over at a 45 degree angle and grab the dumbbells with your palms facing forward. Squeeze your lats to bring the dumbbells up to your sides with each rep. Pause at the top and squeeze your lats hard. Slowly return to the starting position and repeat!

3. Y-Backs

Hinge at the waist. With your palms facing slightly inwards and your back straight, contract your back to move your arms to the sides in a diagonal "y" formation. Keep your core engaged and explode to upright position with erectors. Repeat!

4. Straight Arm Pullover

Lie on your back with your knees bent and your feet planted on the ground. Grasp a pair of dumbbells with an overhand grip and extend your arms straight up above your chest. Slowly bring your arms back until the dumbbells touch the ground. Then, squeeze your lats to bring them back to the starting position. Repeat!

5. Weighted Superman

Lie on your stomach and hold a dumbbell in both hands. Simultaneously lift your arms and legs off the ground while keeping your hips on the ground. Squeeze your core to stabilize and the primary tension should be felt in your lower back. Hold in this position for 1-2 seconds and return to the starting position. 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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