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This Your Workout Title 0 min-minute gym workout plan effectively targets your back. Easily follow this workout with confidence on your phone or printable exercise program with our clear exercise demonstrations. You can also look up step-by-step instructions for each of the 1 exercises and see which muscle groups they target. Enjoy!

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Primary muscle group(s):
Lower Back, Upper Back & Lower Traps
Secondary:
Abs, Biceps, Chest, Triceps
  1. Place two dumbbells or kettlebells on the floor about shoulder width apart.
  2. In a push up position, place your hands on the grip section of each bell for support.
  3. Spread your legs to slightly wider than hip width apart with your toes supporting your weight. This is the start position.
  4. Push down through one bell and at the same time “row” the opposite one upwards by retracting your shoulder and bending your elbow.
  5. Hold for a count of one.
  6. Your breathing should remain constant throughout the movement.
  7. Lower the bell to the floor and without pause, then repeat the movement with your other arm.
  8. When you have rowed both arms, that is one repetition.
  9. Repeat for the desired number of repetitions.

This is an advanced level exercise. Lower strength and poor form has the potential for injury to the middle and lower back and wrists.

Primary muscle group(s):
Lower Back, Middle Back / Lats
Secondary:
Biceps, Forearms, Shoulders
  1. Lean forward into an incline bench
  2. Using a neutral grip, hold a dumbbell in each hand so your palms are facing in.
  3. Your arms should be fully extended and hanging straight down. This is the start position.
  4. Pull your shoulder blades back and flex your elbows to pull the dumbbells up to your sides.
  5. Hold and squeeze your shoulder and back muscles.
  6. Return to the start position in a slow, controlled movement.
  7. Repeat.
Primary muscle group(s):
Lower Back
Secondary:
Abs, Biceps
  1. Stand tall with a tight core and flat back. Hold a pair of dumbbells at your side with an overhand grip. Bend slightly at the knees as you push your hips back. Keep your chest and head up. Upper body should be almost parallel with the floor.
  2. With your elbows at a 60-degree angle, bring the dumbbells up. Pause when your upper arm is parallel with the floor. Contract the muscle then slowly return the dumbbells to the starting point.
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