Dumbbell Back Workout Circuit
This Circuit includes a 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 is using low weights (5lbs) or 3 sets of 25 repetitions if using a higher weight.
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Don’t have a pair of dumbbells? Grab the sleek design of the ones I have here.
Before You Start
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.
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.
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.
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 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.
Outfit Details:
You can grab my tank top in multiple colors at Nordstroms or Amazon.
After You Finish
Leave a comment below and let me know what you liked and didn’t like about this 5lb Dumbbell Back circuit!
Stephanie Lee says
This is an awesome circuit to do at home when you have a few minutes to spare. Thanks for sharing! Great pictures of you!
Karina Pacheco says
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
Kiwi says
This would be considered intese for me. I really want to work out better and I would love try to use weights.
CourtneyLynne says
Oooo Now this looks like one awesome workout!!!! I will have to pin for I can give it a try!
Tabitha Shakespeare says
I have got to get back on track with a regular workout routine! Thanks for this simple way to add weights in so it’s not just cardio all the time!
Ingrid Opstad says
Thank you so much for the tips, I need all the help I can get in this department..
Ingrid | thatscandinavianfeeling.com
amber says
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!
Rose Sahetapy says
I only do mild workout because I have physical limitations. This is a great workout to get the shape. More important is, it can be done at home.
Jean says
This sounds like a great circuit and something I really need to do! I need to try and get in shape this year. Thanks for the tips!
Heather says
What a great workout! I’ve neglected the gym this month because of Valentine’s Day and my birthday – I better get back to it!
Lydia says
This workout looks amazing! I love using weights while working out
Angela @marathonsandmotivation.com says
I am trying to incorporate more strength training into my routine! This looks great, Pinned to do it after my run tomorrow!!
kitstanwood@gmail.com says
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
Jeanine says
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!
LaShawn says
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
Eva / Kid Minds says
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.
kitstanwood@gmail.com says
I have done that too! So many squats in random places hahaha
Angela Ricardo says
Thank you so much for sharing your pre Workout and post workout tips! Stretching is really important. It’s more fun to exercise if you have a workout buddy!
Brittany says
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.
Di says
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
Kristin says
This is great. I am pinning for later. I need a good arm and back workout and this looks wonderful and something I can fit into my day easily.
Melissa says
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.
Ana De- Jesus says
I definitely need to up my fitness game, do you have a Youtube channel by any chance? I not you should totally make some videos as I would follow it x
The Rimsky Project says
Wow, this has totally given me the kind of motivation I was looking for today! Thanks for sharing <3
Marcie says
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.
kitstanwood@gmail.com says
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 (:
allison says
This is a great workout! Thanks for sharing! I have been wanting to tone my back some for an upcoming beach trip.
Tereza says
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
Dana says
I incorporate all of these exercise into my back routine – they are really great! I usually combine back and biceps.
Dawn McAlexander says
I get sweaty just looking at this workout. I could probably use this workout, but I don’t have any dumbbells. Well, except my husband, lol.
Belle says
Such a great tutorial and a great reminder for me to start working out again! Love this!
Belle | One Awesome Momma
Debra says
I really need to get some weights so I can do these exercises from home. Sometimes it’s really hard to get to the gym.
Jade says
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
Jessi Joachim says
I love these ideas. I need to get some weights to keep at the house. I haven’t been using any and i want to incorporate them
Heather says
These are great workout tips! I need to get a jumpstart for spring fashion and get my arms in shape asap!!
Joanna @ Everyday Made Fresh says
I love these ideas! I really need to get back into working out. I actually miss the weights the most. These were the exact moves that I used to do! So great!
Lisa says
Great workout ideas! I’m looking forward to being able to down no some of these after I get over an elbow injury.
Cara (@StylishGeek) says
The only dumbbells we have lying around in our home is a pair of 5 lbs. So I am glad you shared your 5lb Dumbbell Back Thrashing Circut! Now I know what to do with them!
robin Rue says
This sounds really effective. I don’t do any kind of workouts with weights and I know I need to start.
Janel says
I admit I haven’t been exercising like I should. Thanks for the weight lifting tips.
karen says
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?