45 minute advanced back workout with dumbbells and kettlebells at home

Here's everything you need to try our 45 minute advanced back workout with dumbbells and kettlebells at home. 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
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • Double KB Gorilla Row
  • Single Arm DB Bent Over Row
  • Chainsaw Row
  • Circuit 2
  • Alternating Gorilla Row
  • Single Leg Isometric Glute Bridge with KB Lowering
  • KB Crush Grip Bent Over Row

Circuit 1

Complete this round 3 times.

Double KB Gorilla Row

Complete 18 repetitions

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Primary
Upper Body
Horizontal Pull

The double kettlebell gorilla row is an excellent horizontal pulling variation, especially for those with kettlebell only set ups.

Benefits of Double KB Gorilla Row

The primary benefit of the double kettlebell gorilla row is building muscle in the back muscles and increasing strength in the horizontal pull movement pattern. The secondary benefit of the double kettlebell gorilla row is improvements in core stability due to the work that is required from the lumbar spine. This movement requires a lot of stabilisation from the lumbar spine though this shouldn’t be the limiting factor.

How To Do Double KB Gorilla Row

  1. Start with a wide base, with the feet wider than the hips.
  2. Deadlift the weight up to the hips, then hinge down to the starting position, this will make maintaining a good hinge position throughout much easier.
  3. Pull the kettlebells so that the hands are inline with the belly button.
  4. Slowly lower the kettlebells back to the starting position.

Coaching Tips For Double KB Gorilla Row

Follow these cues to perform Double KB Gorilla Row correctly:

  • Maintain an arch in the lower back
  • Keep shoulders and hips square
  • Pull slowly with control keeping the elbows close to the body.

Single Arm DB Bent Over Row

Complete 12 repetitions

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Secondary
Upper Body
Horizontal Pull

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.

Chainsaw Row

Complete 10 repetitions

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Secondary
Upper Body
Horizontal Pull

The chainsaw row is a very good horizontal pull variation especially for athletes looking to work on an aggressive pulling motion.

Benefits of Chainsaw Row

The main benefit of the chainsaw row is increasing strength in the horizontal pull movement pattern and core musculature.

How To Do Chainsaw Row

  1. Stand in a split stance with the back foot on its tip toes.
  2. Keep the lower back strong and stable as shown in the video.
  3. Pull the dumbbell with the muscles in the upper back and rotate using the core musculature.
  4. Pull with speed and return to the start position with control.

Coaching Tips For Chainsaw Row

Follow these cues to perform Chainsaw Row correctly:

  • Rest your forearm on your knee
  • Use momentum to move the weight, rotate with the weight and come back to the starting position.

Circuit 2

Complete this round 3 times.

Alternating Gorilla Row

Complete 10 repetitions

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Secondary
Upper Body
Horizontal Pull

The alternating gorilla row is one of the most technically and positionally difficult horizontal pull variations available with a kettlebell.

Benefits of Alternating Gorilla Row

It is excellent at working both pulling strength and lumbar stability. The uni-lateral pull element mixed with the static hold makes this a complete exercise, working the upper back, lower back and the entire posterior chain and core musculature. This exercise is primarily for more advanced individuals who have mastered the hinge technique and can hold this position without generating too much fatigue.

How To Do Alternating Gorilla Row

  1. Deadlift the weights to the hips as you would in a wide stance kettlebell deadlift.
  2. Bend at the knees and hips, lowering the kettlebells so they are just hovering above the floor. It is important that you do not lower them too far as this will force you to round at the back at take all the weight of the kettlebells through the spine.
  3. Pull one kettlebell so that the hand is inline with the belly button, while keeping the other fixed in the starting position.
  4. Lower the weight back to the starting position and alternate to the other side. Perform the prescribed amount of repetitions.

Coaching Tips For Alternating Gorilla Row

Follow these cues to perform Alternating Gorilla Row correctly:

  • Maintain an arch in the lower back
  • Keep shoulders and hips square
  • Pull slowly with control.

Single Leg Isometric Glute Bridge with KB Lowering

Complete 6 repetitions

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Secondary
Upper Body
Vertical Pull

Coaching Tips For Single Leg Isometric Glute Bridge with KB Lowering

Follow these cues to perform Single Leg Isometric Glute Bridge with KB Lowering correctly:

  • Lock the KB overhead, gripping the horns
  • Perform a hip thrust and transition to one leg
  • Slowly lower the leg and KB in unison
  • Keep a lot of tension in the glute and core.

KB Crush Grip Bent Over Row

Complete 16 repetitions

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Secondary
Upper Body
Horizontal Pull

Coaching Tips For KB Crush Grip Bent Over Row

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

  • Hold the KB in a position you find comfortable
  • Keep an arch in the lower back and tension in the hamstrings
  • Don't use any momentum
  • Pull the weight slowly to your belly button.

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This workout was made by Sean Klein

Sean Klein

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