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Back and bis

1 min
 · 
10 exercises
One-Arm Kettlebell Push and Press
Sumo Dumbbell Squats
Two-Arm Kettlebell Squat Swings
Back Extensions
Barbell Front Raises
Dumbbell Incline Bench Rows
Standing Dumbbell Bicep Hammer Curls
Single Arm Dumbbell Bench Rows
Inverted Rows
Barbell Deadlifts
This Back and bis 1 min-minute gym workout plan effectively targets your arms, back, legs and shoulders. 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 10 exercises and see which muscle groups they target. Enjoy!

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Back and bis
1 min
 · 
10 exercises
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One-Arm Kettlebell Push and Press
No sets / reps / duration specified
Sets/Reps not set
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321GO
Primary muscle group(s):
Glutes & Hip Flexors, Shoulders
Secondary:
Abs, Calves, Hamstrings, Quadriceps, Triceps
  1. Hold a kettlebell by the handle.
  2. Lift the kettlebell to your shoulder by extending through your legs and hips as you pull the kettlebell towards your shoulder, rotating your wrist as you do so. Your palm should face forward with the kettlebell hanging at the back of your hand. This is the start position.
  3. Lower your body by bending your knees while keeping your torso straight and upright.
  4. Do not perform a full squat, instead travel down about midway into a squat position.
  5. Without pausing, reverse direction, driving down through your heels, to create momentum.
  6. As you rise up, press the kettlebell straight up over your head by extending and locking your arms.
  7. Land with your knees slightly bent to absorb the impact.
  8. Lower the weight to start position
  9. Repeat.
  10. Complete all repetitions for one side before switching.

Use your body's momentum to drive the weight up, assisting your arm.

Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps, Shoulders
Secondary:
Hamstrings, Lower Back
  • With dumbbells at your sides, stand with your feet slightly wider than shoulder-width apart and fee pointing slightly outward. Look straight ahead.
  • Squat down until your upper legs are parallel with the floor by bending your knees, keep your back straight.
  • With an explosive but controlled movement, push up through your heels and press the dumbbells above your head as you return to standing position.
  • Still standing, slowly lower the dumbbells down to your chest and then down to your sides by extending your arms.
  • Repeat.
Sumo Dumbbell Squats
No sets / reps / duration specified
Sets/Reps not set
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321GO
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
  1. Stand up straight with a tight core and flat back.
  2. Position your feet wider than shoulder-width. Your toes should be facing out diagonally.
  3. Holding a dumbbell with both hands in front of you, look straight ahead and bend at the knees while driving your hips backward. Your knees should be following your toes in a diagonal line.
  4. Complete this wide stance squat by having your thighs come parallel with the ground.
  5. Pause and slowly return to the starting position without locking your knees.
  6. Repeat.
Primary muscle group(s):
Quadriceps
Secondary:
Abs, Calves, Glutes & Hip Flexors, Hamstrings
  1. Set a barbell on a rack at your shoulder height.
  2. Step under the bar and rest the back of your shoulders against the bar. Do not put the bar on your neck.
  3. Hold on to the bar using an overhand grip so that your palms are facing forward.
  4. Lift the barbell off the rack by pushing up with your legs while straightening your torso.
  5. Step away from the rack and position your legs in a wider than shoulder width position and with your toes slightly pointed out.
  6. Keep your head up and look straight ahead at all times, as looking down will put you off balance.
  7. Ensure your back is straight. This is the start position.
  8. As you inhale, slowly lower the bar by bending your knees while keeping a straight posture with your head up.
  9. Continue down until the angle between you upper legs and calves is slightly less than 90-degrees . As a guide, the front of your knees should be in line with your toes. Do not allow your knees to extend out beyond your toes.
  10. Hold for a count of one.
  11. As you exhale, raise the bar back to the start position, by pushing through your heels as you straighten your legs.
  12. Pause for a count of one.
  13. Repeat.

This is an exercise which carries some risk. If you have back issues, substitute this exercise for the dumbbell squat or leg press instead. Never slouch your back forward as this can cause back injury. This exercise is best performed inside a squat rack for safety purposes.

Primary muscle group(s):
Quadriceps
Secondary:
Calves, Glutes & Hip Flexors, Hamstrings, Lower Back
  1. With your feet shoulder-width apart, stand with dumbbells as your sides with your palms facing each other.
  2. Keeping your back straight and facing forward, squat down until your thighs are parallel to the floor.
  3. Pause for one second.
  4. Pushing up from your heels, raise back up to starting position and repeat.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Calves, Hamstrings
  1. Sit down on a leg press machine and place your legs on the platform directly in front of you at shoulder width.
  2. Lower the safety bars holding the weighted platform  and press the platform all the way up until your legs are fully extended in front of you bot do NOT lock your knees. Your torso and legs should be at a 90degree angle to each other. This is the start position.
  3. Inhaling, slowly lower the platform until your upper and lower legs form a 90-degree angle. Pause for a count of one,
  4. Return to the starting position by pushing through the heels of your feet, engaging your quadriceps. Exhale as you do so.
  5. Repeat.
  6. After completing the desired number of repetitions, make sure you lock the safety pins of the machine before alighting.

Always check to make sure that when you re-rack the weight the platform is securely locked.

Two-Arm Kettlebell Squat Swings
No sets / reps / duration specified
Sets/Reps not set
Get ready
321GO
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps, Shoulders
Secondary:
Abs, Calves, Hamstrings, Lower Back
  1. Hold a kettlebell with both hands in an over hand grip.
  2. Stand straight, with your legs slightly wider than shoulder width apart.
  3. Lean forward at your waist slightly and bend your knees as if getting ready to squat.
  4. Keep your back arched and your head facing forward.
  5. Let your arms hang loosely.
  6. Swing the kettlebell back between your legs while exhaling.
  7. In an explosive movement, force the kettle forward and back up in front of you, either to eye level or above head height by thrusting forward with your hips and rotating your shoulders.
  8. Continue for the desired number of repetitions or time.
Back Extensions
No sets / reps / duration specified
Sets/Reps not set
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321GO
Primary muscle group(s):
Lower Back
Secondary:
Glutes & Hip Flexors, Hamstrings
  1. Lie face down on a hyper extension bench with your upper thighs and lower hips on the support pad. You must be able to bend at the waist freely.
  2. Lock your ankles under the footpads.
  3. Start with your body in a straight line head to toe.
  4. Place your arms across your chest, behind or at the side of your head.
  5. Slowly bend forward by relacing your, back and abdominal muscles.
  6. Continue as far as possible without rounding your back or raising your thighs from the support pad. You should feel a slight stretch in your hamstrings.Hold for a count of one.
  7. Return to the start position by contracting your back and abdominal muscles until your body is once again straight. Do not arch your back up at the end of the movement. Pause and repeat.

As your strength and flexibility increase, you can hold a weight plate against your chest for extra resistance.

Primary muscle group(s):
Lower Back
Secondary:
Abs
  1. Lie face down on a mat, with your arms fully extended above your head and your legs fully extended behind you.
  2. Lift your chest, arms and legs off the floor by arching your back. Only the tops of your quads and your lower abdomen should be in contact with the floor.
  3. Hold for a count of 2 while squeezing your abdominals and obliques.
  4. Return to the starting position for a count of one, then repeat.

This exercise can be done using one arm and it's opposite leg at a time. For example, right arm and left leg raised while your left arm and right leg remain on the floor. This method of execution allows you to use the free hand to push down on the floor to lift your chest higher from the ground.

Barbell Front Raises
No sets / reps / duration specified
Sets/Reps not set
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321GO
Primary muscle group(s):
Shoulders
Secondary:
Abs, Upper Back & Lower Traps
  1. Place a light-weighted barbell in front of you at your shins.
  2. Squat down into position, driving your hips back. Keep your chest and head up. Place your hands in an overhand grip on the barbell.
  3. Stand up with a tight core and flat back. Keeping a slight bend in the elbows, raise the bar up and in front of you. Pause when your arms are parallel with the ground.
  4. Slowly lower the barbell to your hip. Repeat the movement.
Primary muscle group(s):
Neck & Upper Traps, Shoulders
Secondary:
Abs
  1. Holding a pair of dumbbells with an overhand grip, stand tall with your chest up and core braced.
  2. Begin by lifting the dumbbells in front of you. Keep the abdominals contracted as you raise the dumbbells. Feel the contraction in the shoulder muscles.
  3. Once the dumbbells reach shoulder height, pause and slowly lower the dumbbells to the starting position.
Primary muscle group(s):
Shoulders
  1. Stand straight holding a water bottle in each hand with an overhand grip.
  2. Hold the water bottles in front of your thighs with your palms of the facing your thighs. Keep your arms fully extended. This is the start position.
  3. Raise the left water bottle out and upwards, while keeping a slight bend in your elbow. Your palms must always face down for this exercise.
  4. Continue raising the water bottle until your arm is a little above parallel to the floor. Exhale as you are raising the water bottle.
  5. Pause for a count of one.
  6. Inhale and slowly lower the water bottle to the start position.
  7. As you lower the left water bottle, begin to lift the right water bottle, duplicating the movement.
  8. When both water bottles have been raised and lowered in a cycle, that is one repetition.
  9. Repeat.
Primary muscle group(s):
Shoulders
  1. Holding the handle of a resistance band in each hand, step on the middle of the band with both feet. Stand up straight with a tight core and flat back.
  2. Begin by lifting your hands straight up in front of you with an overhand grip. Be sure to keep a slight bend in the elbows at all times.
  3. Pause at the top to feel the contraction then slowly lower the bands to the starting position.
Dumbbell Incline Bench Rows
No sets / reps / duration specified
Sets/Reps not set
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321GO
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.
Primary muscle group(s):
Lower Back
Secondary:
Biceps, Shoulders, Upper Back & Lower Traps
  1. Connect a V-bar attachment to the low pulley on a cable station or cable rowing machine.
  2.  Sit down at the station and place your feet on the foot pads or crossbar provided, while keeping your knees slightly bent.
  3. Lean forward, keeping your back straight and grip the V-bar handles with both hands.
  4. Keeping your arms fully extended pull back until your torso is at a 90-degree angle from your legs.
  5. Your back should be slightly arched, with your chest should be pushed out. This is the start position.
  6. Keeping your torso stationary, pull the handles back towards you while squeezing your back muscles.
  7. Keep your arms close to your sides until your hands reach your abdomen. Exhale as you perform this movement.
  8. Hold for a count of one.
  9. Inhale as you return to the start position in a smooth movement.
  10. Repeat.

Do not swing or rock back and forth as you perform this exercise. Doing so can cause lower back injury. <strong></strong> You can perform this exercise using a straight bar instead of a V-Bar. You can use an underhand or overhand grip.

Primary muscle group(s):
Middle Back / Lats, Upper Back & Lower Traps
Secondary:
Biceps
  1. Stand tall with a tight core and flat back. Hold a pair of water bottles 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 water bottles up. Pause when your upper arm is parallel with the floor. Contract the muscle then slowly return the water bottles to the starting point.
Primary muscle group(s):
Middle Back / Lats
Secondary:
Abs, Biceps
  1. Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
  2. Bend slightly at the knees and forward at the hips. Maintain a braced core and flat back throughout.
  3. Leading with your elbows, pull the handles of the resistance band back, bringing your shoulder blades closer together. Hold this contraction and slowly release to the starting position.
Standing Dumbbell Bicep Hammer Curls
No sets / reps / duration specified
Sets/Reps not set
Get ready
321GO
Primary muscle group(s):
Biceps
Secondary:
Forearms
  1. Stand straight holing a dumbbell in each hand with a neutral grip.
  2. Keep your arms fully extended with your palms facing in to your sides.
  3. Keep your elbows tucked in to your sides. This is the start position.
  4. Keeping your upper arm stationary, exhale and curl the dumbbells up towards your shoulders.
  5. Continue  raising the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
  6. Hold for a count of one and squeeze your biceps.
  7. Return to the start position in a smooth movement, inhaling as you do so.
  8. Repeat.

There are many ways to perform this movement. Other examples include; sitting with or without back support, using alternating arms and also using a cable station's lower pulley.

Primary muscle group(s):
Biceps
Secondary:
Forearms
  1. Stand at the cable station with your feet shoulder width apart and with a slight bend at the knee.
  2. Grasp the rope with both hands and your palms facing inward.
  3. Keeping your core strong and your elbows fixed at your sides pull the rope towards the top of your chest (only the lower portion of your arms should be moving).
  4. Tense your biceps at the peak, and then slowly allow the rope to be pulled back down to the starting position.
Single Arm Dumbbell Bench Rows
No sets / reps / duration specified
Sets/Reps not set
Get ready
321GO
Primary muscle group(s):
Lower Back, Upper Back & Lower Traps
Secondary:
Abs, Biceps, Shoulders
  1. Place a dumbbell on each side of a flat bench.
  2. Place your right knee on the end of the bench.
  3. Bend your torso from the waist until your upper body is parallel to the floor, while placing your right hand on the bench in front of you for support.
  4. With your left hand, pick up the dumbbell with an overhand grip. The palm of your hand should be facing into you.
  5. Keep your lower back straight. This is the start position.
  6. Using your back muscles, pull the dumbbell straight up to the side of your chest, keeping your upper arm close to your side. Exhale as you do so.
  7. At the top of the movement, hold for a count of one and squeeze your back muscles.
  8. Return to the start position inhaling as you do so. Repeat.
  9. Complete all repetitions for one side before switching sides.

This exercise can be performed  using a cable station, with a stirrup handle attached to either the high or low pulley.

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.
Primary muscle group(s):
Middle Back / Lats
Secondary:
Abs, Biceps
  1. Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
  2. Bend slightly at the knees and forward at the hips. Maintain a braced core and flat back throughout.
  3. Leading with your elbows, pull the handles of the resistance band back, bringing your shoulder blades closer together. Hold this contraction and slowly release to the starting position.
Primary muscle group(s):
Middle Back / Lats, Upper Back & Lower Traps
Secondary:
Biceps
  1. Stand tall with a tight core and flat back. Hold a pair of water bottles 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 water bottles up. Pause when your upper arm is parallel with the floor. Contract the muscle then slowly return the water bottles to the starting point.
Inverted Rows
No sets / reps / duration specified
Sets/Reps not set
Get ready
321GO
Primary muscle group(s):
Lower Back, Upper Back & Lower Traps
Secondary:
Abs, Biceps, Shoulders
  1. Set the bar to your waist height.
  2. Lie on your back under the bar.
  3. Reach up and grip the bar with an overhand grip with both hands.
  4. Keeping your body straight,  pull yourself up towards the bar by pulling your elbows as far back as you can and trying to touch the bar with your chest.
  5. Hold and squeeze your arm and back muscles.
  6. Lower yourself back to the start position in a controlled motion.
  7. Repeat.

For this exercise, you can use a Smith machine bar, an Olympic bar on a rack or any other straight, sturdy bar set to the right height. The lower the bar is to the floor, the more intense it will be due to the starting angles of your arms.

Barbell Deadlifts
No sets / reps / duration specified
Sets/Reps not set
Get ready
321GO
Primary muscle group(s):
Lower Back
Secondary:
Abs, Calves, Forearms, Glutes & Hip Flexors, Hamstrings, Quadriceps, Upper Back & Lower Traps
  1. Place a barbell in a clear space on the floor. (Make sure there are no obstructions in your way.
  2. Stand facing the barbell with your legs about 4-6 inches from the bar.
  3. Place your feet shoulder width apart.Your feet can be pointed straight ahead or turned outwards slightly.
  4. Squat down, keeping your back straight and grip the bar with an overhand grip at shoulder width.
  5. Keep your arms fully extended and stand up with the barbell.
  6. As you lift the barbell, your hips and shoulders should rise together and your back should be straight.
  7. As you reach the top of the lift and are standing straight, rotate your shoulders back slightly until you feel a slight stretch in them.
  8. Lower the barbell back to the floor in the same squatting motion you used to lift it.

This exercise can be very dangerous if performed incorrectly. If you are a novice, only perform this exercise with an experienced trainer's supervision.

Primary muscle group(s):
Glutes & Hip Flexors, Lower Back
Secondary:
Abs, Calves, Hamstrings, Quadriceps
  1. Place two dumbbells on the floor.
  2. Stand facing the dumbbells with your feet shoulder width apart.
  3. Bend knees and hips to lower your torso in a squatting movement,keep your back straight.
  4. At the bottom of the squat grip the dumbbells with an overhand grip,keeping your arms fully extended.
  5. Return to an upright position holding the dumbbells with your palms facing towards your body and extending your hips forward. Do not round your back.
  6. Return the dumbbells to the floor in the same manner you picked them up.
  7. Repeat.
Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings
Secondary:
Lower Back
  1. Holding the handles of the resistance band, step on to the middle. Place your feet at shoulder-width with toes pointing forward. Tighten your core and keep your chest up.
  2. Bend your knees slightly and drive your hips back but NOT lower than your knees. Again, keep the chest up. This is the starting position.
  3. Forcefully contract your glutes, driving them forward. Do not just lean back. Your glutes should be fully contracted. Pause then return to the starting position.
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