20 Minute Superset Back Workout with Dumbbells | Caroline Girvan

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!

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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases

[mallika]

Recently I have been feeling that with all the other workout programs I tried, I was only focused on the 'losing' part, so losing weight and all that. But with Caroline's programs, I actually found myself focusing on the 'gaining' part, gaining muscle, gaining strength, gaining endurance. I feel like this change in mindset really helped me stick to her programs. So, thank you Caroline. You've changed my life in more ways than I could've ever imagined ❤❤

[thyiff]

That ICONIC CAROLINE back workout thumbnail! Can’t wait to do this and the cardio tomorrow morning. 😆

[matthewalmond]

Hi Caroline...hi everyone...just finished! I thought this was a great, solid back workout...fantastic feeling at the end! I did it with 12.5 kg which is my heaviest weight! Finished off with that brilliant biceps add on! Now my arms feel well worked! I’ve had problems with disappearing comments again...so I hope this is visible! Thank you, Caroline...Happy Monday everyone! Matthew

[aliciaruizfernandez]

I been doing your workouts for 2 months and I can see results on my back! I'm in the best shape posible right know! Thank you so much Caroline!

[vivianmendez]

Back workout! Beautiful gifts you are giving us this Christmas. Thanks Caroline for your amazing workouts. For keeping us mentally and physically healthy!!

[annereidy]

Omg!! What a super workout. Used 15kg throughout and oh boy does my arms feel that. A lot of rows but really engaged my abs, glutes and quads and it makes one so stable. No jerking as Caroline said. Went on to do add on biceps and now my arms are shaking so much and I can barely lift them😱😱 this is another fantastic session. You will all love it but most of all enjoy it and make it your own. Have fun💪💪

[fatimaalishuja]

I' m loving these 20 minutes workouts, perfect time with the toddler running around.thank you Caroline!!❤️

[priyadarshinijadhav]

I love training back!! All types of rows are my favorite.. This is because of Caroline who brilliantly plans each workout and makes it fun to do.. I am looking forward to do this today.. Thank you so much Caroline for this yet another brilliant workout.. Have a great day Caroline and everyone!!

[nellsea]

These 20 mins workouts are saving me since I don’t have much time currently cuz of Uni thank you

[tonyabarger]

The back is the foundation of our posture and our stability, great way to start! Loved this workout. Did renegade rows with 20# for the first time! I am so excited. Being so tall, I have always had trouble with these and my core stability. Yes to Mallika! bring on the gains, more health, more strength! 💗

[nancya]

I am so loving these 20 minute sessions! They are intense, but fly by. Thank you for always providing us with such effective, efficient, and most of all enjoyable workouts!

[OZ-hnsh]

With this short work outs, I can actually finished them before starting my day! It makes me feel relaxed!

[alisats]

i feel like i'm an advent calendar hoarder: i save these workouts to then combine and do together.
I did this one today along with Day 1 shoulders and loved them both <3

and doing those shoulders with lighter weights got me thinking: wouldn't it be fun if Caroline decided to put out a series of workouts where we use only light weights but still keep the intensity🤩

[aurelieliot]

Caroline you are putting so much effort in editing your videos 😍 Your workouts are so enjoyable to do but also to watch ! Your outfits are always matching your yoga block’s and your mat’s colour… 😍

[kathleen_d]

Good morning everyone! So glad we have these advent calendar workouts! I am ready to smash this along with the additional biceps workout! Let’s go!

[rbernard]

Loved this workout! Also loving this 20 mins series, it really leaves no room for excuses

[donnadavie]

Loved this workout but was really tough I find the plank position really make me puff and get hot. I’m strong now to be able to hold planks but lifting the weights feels like a cardio burst. I used 10kg. I have to put my palm done for rows as the weight I have rolls away. First time using yoga Block! Loved it. Thanks Caroline xx

[alliepyles]

As always- you're the best Caroline!!

[nellymakokha]

Short and sweet, intensity is like I am doing 45 mins. CG you're a blessing to many, thank you for your consistency in ensuring we remain fit.

[DeborahMitchellMediaAssociates]

Happy Monday All! Loving this advent calendar. Today’s back sessions was paired with Sunday’s cardio so it was a sweaty morning. 10kg throughout with 15lbs for my pitiful renegade rows BUT 40lbs for landmines. Caroline’s 20 minute stretch completed the workout. Such a great routine to wrap up 2021. I hope everyone has a good week and Caroline, thank you!