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133 Views· 16 June 2024

20 Minute Superset Back Workout with Dumbbells | Caroline Girvan

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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!

Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine: https://youtu.be/c0VxUFHdYzs

Today’s Optional Add-on: https://youtu.be/KzZILhT_YvY

Caroline’s 24 Days of Christmas Workout Advent Playlist: https://www.youtube.com/playli....st?list=PLhu1QCKrfgP

Join The Caroline Girvan Community

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▶ Private Facebook Group: https://facebook.com/groups/carolinegirvan

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▶ My Amazon UK Page: https://amazon.co.uk/shop/carolinegirvan
▶ My Amazon US Page: https://amazon.com/shop/carolinegirvan

▶ Business Enquiries Email: info@carolinegirvan.com

Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases

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