Time_32x32 08:28    Intensity_casual_32x32 Casual    Target_32x32 Back    Ic_workout_dumbbell_32x32 Dumbbell, Bench
Start your journey to sculpting an amazing back with this quick back attack. When you get it down and it becomes easy, try it two times in a row to get more reps in. All you need for this workout is a pair of light and moderate dumbbells and a chair or bench.

Exercises

2 rounds of:
Boxer Fist Reaches
Effort: Light
Boxer Fist Reaches

10 reps
Rest
Rest

10 seconds
Dumbbell Rear Lateral Raises
Weights: Light
Dumbbell Rear Lateral Raises

15 reps
Rest
Rest

10 seconds
Dumbbell Bent Over Rows
Weights: Moderate
Dumbbell Bent Over Rows

12 reps
Rest
Rest

15 seconds
Dumbbell Rear Lateral Raises
Weights: Moderate
Dumbbell Rear Lateral Raises

10 reps
Rest
Rest

15 seconds
Alternating Bent Over Rows
Weights: Moderate
Alternating Bent Over Rows

12 reps
Rest
Rest

20 seconds

1 round of:
Kneeling Right Arm Rows
Weights: Moderate
Kneeling Right Arm Rows

12 reps
Transition
Transition

10 seconds
Kneeling Left Arm Rows
Weights: Moderate
Kneeling Left Arm Rows

12 reps

Appears In


Workout Discussion

10 May
Love this workout. You can definitely feel it after!
28 Mar
I love back attack