Caroline Girvan - 20 Minute Superset Back Workout with Dumbbells

A 20 minute BACK WORKOUT with dumbbells using supersets to target the back along with the core and rear delts! Supersets are the format for most of this 20 minute back workout! A variety of rows along with pull overs to make this an intense and solid workout! You will simply need a pair of dumbbells and your mat! Optional is a yoga block to elevate one side during single arm renegade rows to increase range of movement available! This workout will involve a lot from the core, glutes and quads for stability too so ensure you warm up the lower body too! The dumbbells I am using are 15kg each throughout! The timer will be on for 45 seconds of work per exercise, followed straight into another 45 seconds of an exercise to make the superset! X2 DOUBLE BENT OVER ROW ALTERNATING RENEGADE ROW X2 ROTATING RENEGADE ROW LANDMINE ROW X4 SINGLE ARM RENEGADE ROW SINGLE ARM ROW (same side) X2 PULLOVER (1min 30 per set) Finisher: SUPINE ROW x2 DUMBBELLS DROP TO X1 DUMBBELL! The focus in these 20 minutes is to minimise any momentum to lift the dumbbells! During the bent over rows, it is crucial you keep the back straight and tilt from the hips. Keep the chest open and shoulder blades almost pinched together! Slow the lowering throughout! So much that the dumbbell should make hardly any noice when setting down during the renegade rows! Harder than it looks!! Focus, take it slow and you’ll feel those back muscles doing the work!