Intermediate Back Workout — Dumbbells

Build a stronger back with dumbbells. This intermediate routine targets lats, rhomboids, and traps for balanced development.

Level: intermediate · Muscle group: back · Equipment: dumbbells · Duration: 35 min

Exercise Breakdown (5 exercises)

1. 1. Dumbbell Bent-Over Rows
   4 sets · 8-10 reps · 90s rest
2. 2. Single-Arm Dumbbell Rows
   3 sets · 10 each reps · 60s rest
3. 3. Dumbbell Pullovers
   3 sets · 12 reps · 60s rest
4. 4. Reverse Flyes
   3 sets · 12-15 reps · 45s rest
5. 5. Dumbbell Shrugs
   3 sets · 15 reps · 45s rest

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