45 Minutes Advanced Back Workout with Dumbbell
A 45 minutes fat loss workout targeting your back using dumbbell equipment. 3 exercises, 9 total sets, designed for advanced lifters.
45 Minutes
Duration
9
Total Sets
10-15 reps
Rep Range
~473
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Place one knee and hand on a bench with your back flat and parallel to the floor.
- Let the dumbbell hang at arm's length directly below your shoulder.
- Row the dumbbell to your hip, driving your elbow past your body.
Set an incline bench to 30-45 degrees and lie face down with your chin over the top edge.
Form cues
- Set an incline bench to 30-45 degrees and lie face down with your chin over the top edge.
- Let the dumbbells hang at full arm extension below the bench with a neutral grip.
- Row both dumbbells to your lower ribs, driving your elbows toward the ceiling.
Finish strong — take the last set close to failure.
Form cues
- Lie with only your upper back on the bench, hips slightly below bench height.
- Hold one dumbbell with both hands above your chest, arms nearly straight.
- Lower the dumbbell behind your head in a slow arc until you feel a deep lat stretch.
Why This Workout Works
This workout is built around the principles of fat loss training. Maintain heavy compound lifts to preserve muscle mass while in a caloric deficit. Add supersets and circuits for accessory work to increase training density. Keep protein high (1g per pound of bodyweight) and prioritize sleep for recovery.
Training Parameters
- Rep Range: 10-15 reps — high enough to keep your heart rate elevated
- Rest Periods: 30-60 seconds — short rest to maximize calorie burn
- Sets Per Exercise: 3-4 sets — optimized for fat loss
Back Training Tips
- *Initiate every pull by squeezing your shoulder blades together — think about pulling with your elbows, not your hands.
- *Use straps on heavy rows so grip fatigue does not limit back development.
- *Include both vertical pulls (pulldowns, pull-ups) and horizontal pulls (rows) in your program.
Get this back workout personalized for you
Revy's AI will analyze your training history, recovery status, and strength levels to customize every set, rep, and weight for maximum fat loss results.