45 minute advanced back workout with dumbbells and a resistance band

Here's everything you need to try our 45 minute advanced back workout with dumbbells and a resistance band. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.

45 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
01/04/24
In This Workout
  • Circuit 1
  • Cross-Behind 1-Arm Banded Row
  • DB Renegade Row
  • Single Arm DB Bent Over Row
  • Circuit 2
  • DB Crush Grip Bent Over Row
  • Tall Kneeling Single Arm Banded Row
  • DB Bent Over Row

Circuit 1

Complete this round 3 times.

Cross-Behind 1-Arm Banded Row

Complete 12 repetitions

Coaching Tips For Cross-Behind 1-Arm Banded Row

Follow these cues to perform Cross-Behind 1-Arm Banded Row correctly:

  • Stand laterally to where the band is attached, holding it in the hand furthest from the attachment
  • Find a split stance with the feet
  • Pull the band rotating as you do so
  • Keep the feet in a fixed position.

DB Renegade Row

Complete 8 repetitions

Coaching Tips For DB Renegade Row

Follow these cues to perform DB Renegade Row correctly:

  • Keep core tight
  • Do not use any momentum
  • Keep shoulders and hips inline.

Single Arm DB Bent Over Row

Complete 12 repetitions

Coaching Tips For Single Arm DB Bent Over Row

Follow these cues to perform Single Arm DB Bent Over Row correctly:

  • Keep shoulders square
  • Don't use any momentum
  • Keep chest as horizontal as possible
  • Do not flare out elbow.

Circuit 2

Complete this round 3 times.

DB Crush Grip Bent Over Row

Complete 16 repetitions

Coaching Tips For DB Crush Grip Bent Over Row

Follow these cues to perform DB Crush Grip Bent Over Row correctly:

  • Keep an arch in the lower back and tension in the hamstrings
  • Don't use any momentum.

Tall Kneeling Single Arm Banded Row

Complete 14 repetitions

Coaching Tips For Tall Kneeling Single Arm Banded Row

Follow these cues to perform Tall Kneeling Single Arm Banded Row correctly:

  • Keep the spine as straight as possible
  • Keep elbow close to the body.

DB Bent Over Row

Complete 12 repetitions

Coaching Tips For DB Bent Over Row

Follow these cues to perform DB Bent Over Row correctly:

  • Don't use any momentum
  • Keep chest as horizontal as possible
  • Do not flare out elbow.

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This workout was made by Sean Klein

Sean Klein

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