Back Attack

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

Set 1: 2 rounds

❤️ Light (Zone 1)

Boxer Fist Reaches

10 reps

Rest

10 seconds

Weights: Light

Dumbbell Rear Lateral Raises

15 reps

Rest

10 seconds

Weights: Moderate

Dumbbell Bent Over Rows

12 reps

Rest

15 seconds

Weights: Moderate

Dumbbell Rear Lateral Raises

10 reps

Rest

15 seconds

Weights: Moderate

Alternating Bent Over Rows

12 reps

Rest

20 seconds

Set 2: 1 round

Weights: Moderate

Kneeling Right Arm Rows

12 reps

Transition

10 seconds

Weights: Moderate

Kneeling Left Arm Rows

12 reps

Workout Discussion

10 May

Sydney B.

Love this workout. You can definitely feel it after!

28 Mar

Arthur W.

I love back attack

Appears In

Weightlifting

Strength

Related Workouts

Back Attack the Bar

30 minutes, Moderate

Back Day

15 minutes, Moderate

Back and Biceps I

14 mins 21 secs, Beginner

Back-tivation

8 minutes, Beginner

Back & Biceps B

18 minutes, Moderate

Back Workout

35 mins 25 secs, Moderate

Top Choice for this Workout

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