45 minute intermediate back workout with dumbbells

Here's everything you need to try our 45 minute intermediate back workout with dumbbells. 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
  • Single Arm DB Bent Over Row
  • DB Bent Over Row
  • DB Quadrupled Renegade Row
  • Circuit 2
  • DB Crush Grip Bent Over Row
  • DB Renegade Row
  • Chainsaw Row

Circuit 1

Complete this round 3 times.

Single Arm DB Bent Over Row

Complete 10 repetitions

Buy Dumbbells
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.

DB Bent Over Row

Complete 12 repetitions

Buy Dumbbells
Primary
Upper Body
Horizontal Pull

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.

DB Quadrupled Renegade Row

Complete 10 repetitions

Buy Dumbbells
Secondary
Upper Body
Horizontal Pull

Coaching Tips For DB Quadrupled Renegade Row

Follow these cues to perform DB Quadrupled Renegade Row correctly:

  • Start in a stable quadrupled position
  • Focus on remaining as stable as possible as you pull
  • Move slowly with control.

Circuit 2

Complete this round 3 times.

DB Crush Grip Bent Over Row

Complete 14 repetitions

Buy Dumbbells
Secondary
Upper Body
Horizontal Pull

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.

DB Renegade Row

Complete 6 repetitions

Buy Dumbbells
Secondary
Upper Body
Horizontal Pull

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.

Chainsaw Row

Complete 8 repetitions

Buy Dumbbells
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.

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This workout was made by Sean Klein

Sean Klein

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