ActiveWorkoutsBuild a stronger back in 5 minutes with this dumbbell home workoutHaving a stronger back can help you ease back pain and improve workout performanceWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
ActiveWorkoutsBuild a stronger back in 5 minutes with this dumbbell home workoutHaving a stronger back can help you ease back pain and improve workout performanceWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
Having a stronger back can help you ease back pain and improve workout performance
When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
(Image credit: Getty Images)
(Image credit: Getty Images)
It might seem like adulthood is a continuous period of back pain, but it doesn’t have to be. Simple and effective home back workouts exist, and these can be done in minutes. No, we aren’t suggesting you start doingpull-ups; for this 5-minute workout, all you need is a pair ofdumbbells(oradjustable dumbbells) to begin building a stronger back.
Not to mention, it’s more likely you have a pair of dumbbells at home rather than apull-up baror abarbellandweight plates. Better still, dumbbells are the most versatile pieces of home gym equipment that can provide afull-body workout; you can get big arms and sculpt strong glutes using this compact home weight.
Chris Heria, today’s instructor, is one of the most popular fitness influencers on social media and is famous for hiscallisthenics home workouts. This time, he uses a pair of medium-heavy dumbbells to train the back in just five minutes. The exercises are simple enough to be performed in any space, whether it’s a living room or your garage gym.
Quick And Effective Home Back Workout: How to do it
This is an AMRAP workout, where AMRAP stands for ‘as many reps as possible’. There are only five exercises performed for 45 seconds with a 15-second between. You won’t have to count reps; all you need is a timer, or if you’re following along with the video, just listen to the queues from Chris.
Remember: if you want tobuild muscle, you must increase your protein intake and make sure you allow enough rest for your body to recover. A convenient way to sneak in some extra protein into your diet is to have aprotein powderorweight gainershake once a day, preferably after the workout, to help your muscles repair and be ready for the next workout.
The workout split looks something like this:
Sign up to the T3 newsletter for smarter living straight to your inbox
Get all the latest news, reviews, deals and buying guides on gorgeous tech, home and active products from the T3 experts
We also have a guide on thebest lower back exercisesand a list ofbodyweight exercises to ease back pain. For even more back exercise roundups, read up on thebest back exercises; it has all the workouts you need to do to have a strong back. Want to get better at pull-ups? you need to do this5-minute pull up workout for beginners.
Today’s best Dumbbells deals$20.99$16.79View$16.99ViewLow Stock$33.50ViewShow More DealsWe check over 250 million products every day for the best prices
Today’s best Dumbbells deals$20.99$16.79View$16.99ViewLow Stock$33.50ViewShow More DealsWe check over 250 million products every day for the best prices
Today’s best Dumbbells deals
$20.99$16.79View$16.99ViewLow Stock$33.50View
$20.99$16.79View
$20.99$16.79View
$20.99$16.79View
$20.99$16.79
$16.79
$16.99View
$16.99View
$16.99View
$16.99
$16.99
Low Stock$33.50View
Low Stock
Low Stock
Low Stock
Low Stock
Low Stock
$33.50View
$33.50View
$33.50
$33.50
Show More Deals
Show More Deals
We check over 250 million products every day for the best prices
We check over 250 million products every day for the best prices
PS5 could finally be getting Gears of War and Halo after game-changing decisionThe age of exclusives is coming to an end
The age of exclusives is coming to an end
Samsung’s latest laptops changed my mind about AI – here’s whyThe Galaxy Book 5 Pro and Galaxy Book 5 360 are AI wunderkinds
The Galaxy Book 5 Pro and Galaxy Book 5 360 are AI wunderkinds
Is this Adidas’ next record-breaking running shoe?With new technology and stiff competition, Adidas’ latest racing shoe aims to leave rivals in the dust
With new technology and stiff competition, Adidas’ latest racing shoe aims to leave rivals in the dust
Proton power: Wattbike’s latest bike lights up the at-home fitness sceneWattbike’s Proton provides a spin class experience without the awkward eye contact
Wattbike’s Proton provides a spin class experience without the awkward eye contact
Segway’s ZT3 Pro brings speed, power, and adventure to electric scootersPre-order now, thank us later
Pre-order now, thank us later
Amazfit T-Rex 3 is rugged enough to survive your next adventure and probably the one after thatAmazfit’s new smartwatch has a 27-day battery, dual GPS, 170+ sport modes, and advanced fitness features
Amazfit’s new smartwatch has a 27-day battery, dual GPS, 170+ sport modes, and advanced fitness features
Zwift 10th anniversary update delivers new worlds, enhanced HUD, and improved challengesZwift celebrates the important milestone in style with a heap-load of updates
Zwift celebrates the important milestone in style with a heap-load of updates
No. 22’s new Reactor Aero is a titanium triumph and a 3D printing first for the cycling worldNo. 22’s latest masterpiece is the world’s first 3D-printed titanium aero bike
No. 22’s latest masterpiece is the world’s first 3D-printed titanium aero bike
Why an e-scooter is the best commuting buddy for university studentsPortable, powerful and fun: e-scooters have all the qualities to make them the ultimate micro-commuting machines for uni students
Portable, powerful and fun: e-scooters have all the qualities to make them the ultimate micro-commuting machines for uni students
Sky-high slumber, ground-level costs: TentBox GO elevates budget-friendly rooftop campingMake rooftop camping utterly hassle-free with the lightweight Tentbox GO
Make rooftop camping utterly hassle-free with the lightweight Tentbox GO
