Intermediate Difficulty

Here’s a 10 minute home back workout routine that you can do with just a pair of dumbbells. HASfit’s back exercises at home are great for both men and women.

Home Back Workouts Instructions: Complete 4 rounds of each back exercise.
Dumbbell Pullbacks x 30 seconds
Renegade Rows x 30 seconds
Reverse Dumbbell Bent Over Row x 30 seconds
Dumbbell Pullovers x 30 seconds
Supermans x 30 seconds

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Advanced Difficulty

Here’s a great back workout for strength and power to use in the gym. The back exercises use specific rep and set combinations known for building strength and power. This back workout for power and strength is great for athletes, bodybuilders, or powerlifters.

Back Workouts Instructions: Complete each set with a 45-60 second break in between.
Barbell Clean from Hang 1 x 6, 4 x 4
Machine One Arm Seated Row 5 x 5 each arm
Rack Pull 6 x 3
Pronate Pull Up 5 x 5
Band Pull-apart 3 x 15

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Advanced Difficulty

Complete 2 rounds of the following:
Supinated Twist Bentover Row x 30 sec
Supinated Pull Up x 8
Upright Row + Dumbbell Shrug and Pause x 60 sec
Straight Arm Dumbbell Pullover Off Chair x 30 sec

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Intermediate Difficulty

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