30 Minutes Intermediate Back Workout with Dumbbell
A 30 minutes general fitness workout targeting your back using dumbbell equipment. 3 exercises, 9 total sets, designed for intermediate lifters.
30 Minutes
Duration
9
Total Sets
8-15 reps
Rep Range
~315
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
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.
Set an incline bench to 30-45 degrees and lie face down against it.
Form cues
- Set an incline bench to 30-45 degrees and lie face down against it.
- Hold dumbbells hanging below with arms fully extended.
- Row the dumbbells up by squeezing your shoulder blades together.
Finish strong — take the last set close to failure.
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.
Why This Workout Works
This workout is built around the principles of general fitness training. Combine compound movements with moderate loads and moderate reps. Include a mix of push, pull, hinge, squat, and carry patterns each week. Add 2-3 days of cardio and prioritize mobility work. This is sustainable, long-term training.
Training Parameters
- Rep Range: 8-15 reps — designed for sustained muscular effort
- Rest Periods: 60-90 seconds — short rest to maximize calorie burn
- Sets Per Exercise: 3 sets — optimized for general fitness
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 general fitness results.