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10 Minute Dumbbell Back Workout

Jump to · 11 chapters

  1. 0:00 Start here
  2. 0:25 Bent Over Row (Neutral Grip)
  3. 1:10 Reverse Fly
  4. 2:10 Single Arm Row R
  5. 3:10 Single Arm Row L
  6. 4:10 Bent Over Row (Underhand Grip)
  7. 5:10 Zottman Curl
  8. 6:10 Gorilla Row
  9. 7:10 Bent Over Row (Overhand Grip)
  10. 8:10 Renegade Row
  11. 9:10 Hammer Curl

Check with your doctor before starting any workout, and stop if anything hurts. You take part at your own risk.

27K views on YouTube · Dan the HIIT Man · August 2026

Ten dumbbell back moves, no repeats. Rows, flyes and curls from different grips and angles.

  • 10 min
  • Dumbbells
  • Intermediate
  • 7 moves

The workout

Workout · 35s work · 25s rest

  1. Bent Over Row · neutral grip
  2. Reverse Fly
  3. Single Arm Row · right, then left
  4. Bent Over Row · underhand grip
  5. Zottman CurlPalms up on the way up, palms down on the way down.
  6. Gorilla Row
  7. Bent Over Row · overhand grip
  8. Renegade Row
  9. Hammer Curl

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