15-Minute Dumbbell Back Blaster (No Bench required) | Muscle Up & Torch #11


In this article, we will discuss a 15-minute dumbbell back workout that does not require a bench. The main goal of this workout is to build and burn fat in the back muscles.

Back workouts are important as they help improve posture, enhance overall upper body strength, and reduce the risk of back pain and injuries. While using a bench is common in most back workouts, this particular routine focuses on exercises that can be done without one, making it accessible for those who do not have access to a bench or prefer to perform floor exercises.

The workout includes four different exercises that target the major muscles in the back.


These exercises are:

1. Renegade Rows: Begin in a plank position with a dumbbell in each hand. While keeping your body stable, lift one arm up towards your chest, bending at the elbow, and then lower it back down. Repeat this movement with the other arm. This exercise primarily targets the upper back and shoulders.

2. Bent-Over Rows: Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Bend over at the waist with a slight bend in your knees. Keep your back flat and your core engaged. Lift the dumbbells towards your chest by squeezing your shoulder blades together. Lower them back down and repeat.


This exercise is great for targeting the middle and lower back muscles.

3. Reverse Flyes: Stand with your feet hip-width apart, holding a dumbbell in each hand. Bend your knees slightly and hinge forward at the hips. Extend your arms out to the sides, parallel to the floor. Keeping a slight bend in your elbows, lift the dumbbells up towards the ceiling, squeezing your shoulder blades together. Slowly lower them back down and repeat. This exercise mainly targets the upper back and shoulders.

4. Superman Pulses: Lie face down on the floor with your arms stretched out overhead. Lift your arms, chest, and legs off the floor simultaneously, engaging your back muscles.


Hold this position for a second, then lower back down. Repeat this movement, pulsing in the lifted position. This exercise is excellent for strengthening the entire back, including the lower back.

To make the most out of this workout, it is recommended to perform each exercise for 45 seconds, with a 15-second rest in between. Complete three rounds of the circuit, resting for one minute between each round.

Remember to choose dumbbells that challenge your muscles but still allow you to maintain proper form throughout each exercise. Additionally, it is crucial to warm up before starting the workout and cool down afterwards to prevent any injuries and promote muscle recovery.

By following this 15-minute dumbbell back workout, you can build and strengthen your back muscles without the need for a bench, helping you improve your posture and overall upper body strength while burning fat.