Intermediate Back Build Muscle Workout — Dumbbell

Build a stronger back with this intermediate dumbbell workout. Focus on compound and isolation exercises for maximum muscle growth.

Level: intermediate · Muscle group: back · Equipment: dumbbells · Duration: 30 min

Exercise Breakdown (7 exercises)

1. 1. Dumbbell Bent-Over Row
   3 sets · 10 reps · 60s rest
2. 2. Dumbbell Single-Arm Row
   3 sets · 10 reps · 60s rest
3. 3. Dumbbell Pullover
   3 sets · 12 reps · 60s rest
4. 4. Dumbbell Reverse Fly
   3 sets · 12 reps · 60s rest
5. 5. Dumbbell Renegade Row (alternating arms)
   3 sets · 8 reps · 90s rest
6. 6. Dumbbell Deadlift (focus on hip hinge)
   3 sets · 10 reps · 90s rest
7. 7. Plank
   3 sets · Hold for 45s reps · 45s rest

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