Intermediate Back Lose Fat Workout — Dumbbell

Intermediate dumbbell back workout for fat loss: Renegade Rows, Bent-Over Rows, Pull-Overs & more. 30 min.

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

Exercise Breakdown (9 exercises)

  1. 1. Dumbbell Renegade Rows
    3 sets · 10 per side reps · 60s rest
  2. 2. Dumbbell Bent-Over Rows
    3 sets · 10 reps · 60s rest
  3. 3. Dumbbell Pull-Overs
    3 sets · 12 reps · 60s rest
  4. 4. Dumbbell Single-Arm Rows
    3 sets · 10 per side reps · 60s rest
  5. 5. Dumbbell Scaption to Raise
    3 sets · 12 reps · 60s rest
  6. 6. Bird Dog
    3 sets · 10 per side reps · 45s rest
  7. 7. Plank
    3 sets · hold 45-60s reps · 45s rest
  8. 8. Cat-Cow Stretch
    2 sets · 10 reps · 30s rest
  9. 9. Child's Pose
    2 sets · hold 30s reps · 30s rest

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