Strength Meets Cardio with this 5lb Dumbbell Back Thrashing Circut

5lb Dumbbell Back Workout

5lb Dumbbell Back Workout Circuit

This Circuit includes a 5lb dumbbell workout for back muscles. You will go through the exercises from top to bottom of the list above completing 5 sets and doing 100 repetitions of each movement.

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Don’t have a pair of dumbbells? Grab the sleek design of the ones I have here.

Before You Start

1 Hour Before You Start Exercising

Bent Over Row

Start in a standing position with your dumbbells in both hands. Keep your pointed straight and together as you bend your knees and keep your back straight. Make sure not to arch your back as this will not engage your back muscles to their full extent. Start this exercise by pulling your arms up to your side while taking a deep breath in and then return them back down as you exhale. Take a 30 second rest between sets of 100 repetitions before moving on to the next exercise.

Bent Over Row

Upright Row

Start in a standing position with your dumbbells in your hands by your sides. Breath in and lift your elbows up to be parallel with your shoulders. Leave your wrists to be slightly below your elbows. Breath out as you release and return to the beginning position. Repeat for 100 repetitions and then take a 30 second break in between sets before moving on to the next exercise.

Upright Row 5lb Dumbbells

One-Arm Row

Start in a standing position with your dumbbell on the floor next to the side of your left or right foot. Step your opposite foot from the side you are starting on out in front of you. Lean forward and put your other foot a step behind you. Pick up your kettle-bell in your hand and pull it towards your side as you are leaning forward. Keep your back straight. Lower your dumbbell down to the starting position. Take a 30 second rest and repeat for 100 repetitions before moving on to the next exercise.

One-Arm Row

Bent Over Backfly

Start in a standing position with your feet shoulder width apart. Slightly bend your knees making sure not to have your knees go past your toes. Pick up your dumbbells and bend over while keeping a straight back. Bend your elbows slightly and raise them to out to your sides as you take a deep breath in. Breath out as you release and bring your dumbbells to the starting position. in front of your knees. Repeat for 100 repetitions and then take a 30 second break before moving on to the next exercise set.Bent Over Backfly

Bent Over Pulses

Start in a standing position with your feet shoulder width apart. Slightly bend your knees making sure not to have your knees go past your toes. Pick up your dumbbells and bend over while keeping a straight back. Keeping your elbows straight  and raise them to your sides as you take a deep breath in and pulse your arms back. Breath out as you release and bring your dumbbells to the starting position by the side of your legs. Repeat for 100 repetitions and then take a 30 second break before moving on to the next exercise set.

Bent Over Pulses 5lb Dumbbells

Outfit Details:

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After You Finish

Post Workout

Leave a comment below and let me know what you liked and didn’t like about this 5lb Dumbbell Back circuit!

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41 thoughts on “Strength Meets Cardio with this 5lb Dumbbell Back Thrashing Circut”

  1. I dont use weights currently (admitting it right here), but need to. I like how simple your ideas are to get that strength training in – so totally can do this. And get summer ready, right?

  2. I do bodyweight exercises so much that I’m bad about not doing workouts with actual weights. These are great tips, and super simple! Perfect for a quick sweat session! Thanks for sharing! <3

  3. Oh well done! I always struggle with dumbbells, they make me feel really silly! But I’ll give some of these workouts a try next time I go gym (tomorrow, I’m already hurting haha!) x

  4. These look like great exercises! I hae 2 little kids and my back is always wrecked from being hunched over. These would be very helpful in strengthening my back.

    1. You should follow some other moms who use their kids to workout! Haha I’ve seen them do squats with them on their shoulders etc (:

  5. You have shown that keeping in shape does not require a lot of equipment. You worked out so many different muscle groups with two 5lb wts. Thank you for all your great ideas.

  6. Great workout for when you can’t hit the gym. I tend to go to the gym for my back workouts as it means there are just more options open to me with the equipment

  7. My big goal for the year is to start working out. I need to get a new routine going. I’d love to try this out. I’ve never done weights at all.

  8. I love working out! If I have two minutes before a pancake is ready to be flipped or before a tea kettle warms up, I would jump in place or do squats right in front of a kitchen sink.

  9. Love these . I have been using weights for the last 6 months and I can definitely see the difference. I make sure to add weights to my work out at least 3 times a week now

  10. I have to get my work out game back on. I have been doing the treadmill but it isnt enough so something like this would be ideal!

  11. I am trying to incorporate more strength training into my routine! This looks great, Pinned to do it after my run tomorrow!!

    1. Thank you!!! Let me know how you like it! It takes me a while still to do, super challenging workout (: which is cool for a 5lb weight

  12. I love that this uses smaller dumbbells, as I get intimidated with anything much larger! This looks so do-able and easy to fit into my routine!

  13. Such a good and easy workout that. An email daily be done at home. With summer around the corner it’s time to tone those shoulder and arm muscles

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