7-Min Natural Bodybuilding Home Back Workout Routine

7-Min Natural Bodybuilding Home Back Workout Routine

Learn how to train the back in 7 minutes simply by using a set of dumbbells.

Home 7-Min Dumbbell Back Workout Routine

Two Arm Dumbbell Rows (Pronated Grip; palms facing back) 2 sets of 10-12 reps (no rest)
Two Arm Dumbbell Rows (Neutral Grip; palms facing torso) 2 sets to failure (maximum amount of reps you can do) (no rest)
Two Arm Dumbbell Rows (Reverse Grip; palms facing forward) 2 sets to failure (1 min rest and start over)

Back Workout Notes:
1) Be sure to squeeze the back as you do the movements.

2) Use the same weight for all exercises.

3) Train your back either with shoulders, or with chest, or with biceps. For more information on different training splits please take a look below:

Bodybuilding Training Split #1:

Day 1: Chest, Biceps, Triceps

Day 2: Legs

Day 3: Back, Shoulders, Abs

Day 4: Rest

Day 5: Start Over

 

Bodybuilding Training Split #2:

Day 1: Chest, Back, Abs

Day 2: Legs

Day 3: Shoulders, Biceps, Triceps

Day 4: Rest

Day 5: Start Over

 

Bodybuilding Training Split #3:

Day 1: Chest, Shoulders, Triceps

Day 2: Legs

Day 3: Back, Biceps, Abs

Day 4: Rest

Day 5: Start Over

 

4) You can do 3-4 sets of each exercise if you have the time.

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10 Comments

  1. Hi Hugo,

    Its great …I amjust confused with your sets routine.Wht do u mean when u say 2 sets with no rest.Is it 1 set of above 3 without rest and then take 1 min rest ,and then repeat all 3 grips again without rest.

    Am i right >?

    Rgds/Nikhil

    • Hello Nikhil,

      Here is what I mean:

      1-Do the first grip until you hit failure.
      2-After you hit failure, don’t rest. Instead, change the grip and go to failure again.
      3-Once you hit failure with the second grip, without rest, change grips one more time and go to failure.
      4-Rest 60 seconds before you start back in step 1 in order to repeat the process.

      Best!
      HR

  2. workout for back was amazing…i will start it fro today itself straight away.
    i was looking for some tips for back which you gave . many thanks

    • Awesome! Keep me posted on your progress!

  3. Tried this last night. Wow. Felt great and could definitely feel the work on the muscles. Feels even better this morning. This is so simple and can’t wait to see what develops in the next couple of months.

    • Great stuff Larry! Keep me posted on your progress 🙂

  4. upon a workout, next day my body shaking

    • Must mean you really worked out hard 🙂

  5. Hello Hugo,

    Fantastic website, just lost 40 minutes looking through it!

    I am going to do this back routine today with shoulders, can I do the ‘7 minute’ shoulder routine with this back routine? Can you always combine your ‘7 minute’ routines together? How many times would you recommend you do these routines? Time isn’t an issue for me, I would rather get it right!

    Thank you,

    Jennifer. (All the way over in the U.K.!)

    • Hi Jennifer! Sorry for the delayed response!

      Glad that you like the site!

      In regards to your back routine, yes, you can combine 7 minute routines together. I suggest that you do these routines twice a week. For example:

      You can do:

      Day 1: Chest, Arms
      Day 2: Back, Shoulders, Abs
      Day 3: Thighs, Hamstrings, Calves

      Days 4-6 repeat.
      Day 7: rest.

      Keep up the great work at the gym!

      Best,
      HR

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