20-Min Dumbbell Workout for Building Stronger Back Muscles!
Dec 16, 2025
Description
Target Muscles: Upper & Lower Back
Length: approx. 20-25 Mins
Equipment Needed: Dumbbells & Adjustable Bench
0:00 Intro
0:57 Warmup
3:57 Round 1 - Single Arm DB Rows A
4:57 Round 1 - Single Arm DB Rows B
5:57 Round 1 - Bent-Over DB Rows (supinated)
6:57 Round 1 - Incline DB Back Rows
7:57 Round 1 - Leaning High Rows
8:57 Round 1 - Reverse Flyes
9:57 Round 2 - Single Arm DB Rows A
11:27 Round 2 - Single Arm DB Rows B
12:27 Round 2 - Bent-Over DB Rows (supinated)
13:27 Round 2 - Incline DB Back Rows
14:27 Round 2 - Leaning High Rows
15:27 Round 2 - Reverse Flyes
16:27 Round 3 - Single Arm DB Rows A
17:57 Round 3 - Single Arm DB Rows B
18:57 Round 3 - Bent-Over DB Rows (supinated)
19:57 Round 3 - Incline DB Back Rows
20:57 Round 3 - Leaning High Rows
21:57 Round 3 - Reverse Flyes
