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20 Minute Superset Back Workout with Dumbbells - Caroline Girvan

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Rating: 4.0; Vote: 1

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: Today-s Optional Add-on: Caroline-s 24 Days of Christmas Workout Advent Playlist: Join The Caroline Girvan Community - Instagram: - Private Facebook Group: My Amazon Stores - My Amazon UK Page: - My Amazon US Page: - Business Enquiries Email: info-carolinegirvan. com
Date: 2022-05-17

← 20 minute Cardio Workout - Full Body Sweaty Complexes - No Equipment - Caroline Girvan

20 Minute Dumbbell Leg Workout at Home - Squats, RDLs - Caroline Girvan →

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Comments and reviews: 10

Cj
The post is from a month ago is exactly where I-m at in this very moment I couldn-t of said it better! Thank you Caroline for helping so many! I think and feel like a lightbulb has gone off and I have focus again and I-m engaged and excited with each and every work out! The spirit and energy definitely comes through every work out and brings a burst of positivity to push through the burn and know with each work out I will get stronger body mind and soul! Thank you --
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jenny
May the God of hope fill you with all joy and peace as you trust in him, so that you may overflow with hope by the power of the Holy Spirit. Romans 15: 13-amazing workout-my back really got sore-which means-you hit all the right spots! Hallelujah!
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priyadarshini
Did this again today! What a great feeling I always have after every workout of Caroline! You are marvellous! Thank you so much Caroline for all your great workouts and your great efforts! You are the best Caroline -
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holysinner17
Hey Caroline. So I've recently adopted your workout plans doing each 15 or 20 min sessions daily. It would be nice to know how many calories each of these sessions burn. You could just mention it in the description.
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Danielle
I just wondered, I haven't seen you do any back workouts with flys or deadlifts, is there a reason you don't use those? (I love all all the other work outs! just haven't found a back one that I love)
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Nadia
It was the perfect workout for my todays morning. So grateful for all your work and energy until the end including the smile! First time I see the CG logo - so classy! Thanks very much, Caroline!
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Elizabeth
I love this workout! I also love that you're showing correct vs. incorrect form! That's so great. I've been with you since the beginning. I thank you so much for these great 20 minuters!
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Jo
I have such a love/hate relationship with renegade rows! This was a great 20 min back work out! Happy to have used 15kg each for it! Loving these short, intense christmas countdown work outs!
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Kerin
Happy Tuesday, everyone!
Back workout is one of my fav, and here I am writing a comment while watching 15mins ads-. I hope it can also pay how grateful I am for meeting you, Caroline!
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Barry
Can you please do an upper body workout that doesn-t put so much strain on the wrists like with renegade rows? My left wrist kills me and I just can-t do them.
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