Move · Videos · Strength · 36 min

30-Minute Dumbbell Back Workout

30-Minute Dumbbell Back Workout — video by HASfit Play · 35:55

Video by HASfit on YouTube · Open on YouTube

A coached warm-up, then supersets of supported rows, external rotations, slow shrugs, reverse flys, RDL-to-hang-cleans, bent-over trap raises, elbows-out rows and prone swimmers, ending with stretches. Any sturdy chair, step or box works as the bench.

  • 36 min
  • Intermediate
  • Low impact (no jumping)
  • dumbbells, bench
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Step by step 14

Tap a time to watch that step in the video.

  1. Warm-up: good mornings with a T-rotation to each side, then arm haulers, pressing up and sweeping down. 1:15
  2. Supported single-arm rows, hand on a sturdy chair or box: lead with the elbow, no twisting, 10 each side. 4:12
  3. Upright external rotations with light weights: elbows up at 90 degrees, rotate the hands back, 12 reps. 6:39
  4. Round 2: rows on each side, then external rotations, going heavier or lighter as needed. 9:22
  5. Slow shrugs with heavier weights: one second up, three seconds down, 10 reps. 12:06
  6. Straight-arm reverse flys with light weights: hinge to 45 degrees, core braced, squeeze your upper back. 14:01
  7. Round 2: shrugs with your pelvis stacked under your ribs, then reverse flys, controlled both ways. 16:05
  8. RDL to hang clean: hinge back with a straight back, then drive your hips forward to bring the weights up. 19:18
  9. Bent-over front trap raises, light weights, palms down: raise to ear height, head in line with your spine. 21:26
  10. Round 2: RDL to hang clean, then front trap raises with much lighter weights. 24:12
  11. Elbows-out rows: hinge to 45 degrees and pull your elbows up and out towards your face, back flat. 26:57
  12. Prone swimmers: lie face down and lift the opposite arm and leg, squeezing your upper back and glute. 28:32
  13. Round 2: elbows-out rows, then prone swimmers, breathing out as you lift. 29:52
  14. Cool-down: rear-shoulder stretch on each side, then seated toe touches to cactus arms. 32:36

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Lead the row with your elbow, as if a string pulls it up, without twisting
  • Brace your core all the way around and keep your head in line with your spine when bent over
  • Use much lighter weights for rear-shoulder moves than for rows

What it works

Tap an area for more videos that work it.

Joints it uses 4 takes load

  • Shoulders takes loadrows, reverse flyes, external rotations, trap raises
  • Upper back takes loadbent-over rows, flyes, trap raises, swimmers
  • Lower back takes loadRDL hang cleans, bent-over holds, swimmers
  • Hips takes loadRDL hang cleans, good mornings, bent-over hinge
  • Elbows movesrows, elbows-out rows, hang cleans
  • Wrists & hands movesgripping dumbbells, rows, shrugs
  • Knees movesRDL hang cleans, bent-knee hinges
  • Down on the floor. You get down to the floor and back up again.
  • Rounding or twisting the back. With osteoporosis or a back problem, move smoothly and within comfort, and ask a physio which suit you.

Easier option from the coach: Chair or step for supported rows; water bottles for light rear-delt moves

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by HASfit; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety