10 Min Back Workout | Dumbbells

Follow Along Workout with THENX


10 Min Back Workout | Dumbbells – Join this workout and start building muscle. Follow along with Chris Heria as he goes through his Back workout with exercises specifically chosen to target all areas of your Back. Join him through this Home Back Workout only using a pair of dumbbells.

What Your Back Muscles Do

The main function of most of your back muscles is simple: they pull things toward your torso. When you do rowing exercises, you pull a dumbbell to your chest. When you do pull-ups or pulldowns, you’re pulling your body up a bar or pulling a bar toward your chest.

However, that’s not all your back muscles do. They also help support your entire upper body, protecting and stabilizing your spine. This is an often overlooked benefit of strong back muscles. Your spine is the central pathway that controls the neural connection to your body, and protecting it is essential. Your back muscles are largely responsible for protecting your spine during heavy full-body loads like squats and deadlifts.

Your back muscles also contribute to protecting your shoulder, in large part due to their connection to your shoulder blades. Your shoulder blades play a big role in shoulder function, and your upper back muscles play a key role in how your shoulder blade moves. In every back exercise you perform, your shoulder blades (and therefore your shoulders) come into play.

Workout Structure – 10 Min Back Workout | Dumbbells:

  • Warm Up
  • Workout: 40 Sec Active 20 Sec Rest
  • 3-4 rounds to complete the workout

Warm Up

  • 1:40 – Push Up x20


  • 2:53 – Inclined Dumbbell Rows (40 Sec)
  • 3:48 – Dumbbell Skiss (40 Sec)
  • 4:55 – Single Arm Dumbbell Rows (40 Sec)
  • 5:50 – Deadlifts (40 Sec)
  • 6:55 – Reverse Leg Raises (40 Sec)
  • 7:57 – Dumbbell Shrugs (40 Sec)

Equipment: Dumbbells, Bench

We recommend switching up your workouts to give your muscles enough time to recover and to hit them from different angles.

If you have any questions, wishes or suggestions, feel free to contact us.

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