20 Minute Superset Back Workout with Dumbbells

This workout may only be 20 minutes but it still kicked my a$$! 20 Minute Superset Back Workout with Dumbbells is short but tough back workout from Caroline Girvan. I overestimated the weight I could lift on several of the exercises. The supersetting really burned me out and I had to drop to lighter weights a few times when the superset is repeated. This is a short but very thorough back workout. I paired it with her 20 Minute Glute Complex workout to complete burn out my posterior chain. Excellent workout this morning!

This workout is made up of supersets. You will do two exercises, each for 45 seconds back to back (1:30 minutes of work) before you get a 30 second recovery. There is a timer in the upper left hand side of the screen, counting down your intervals and recoveries. During the recovery, Caroline previews the next superset. There is also a little bar at the bottom of the screen that counts down the entire workout time as a percentage.

20 Minute Superset Back Workout with Dumbbells is 25:48 minutes; 1:45 minutes intro, no warm up and 2 minute stretch. Equipment: dumbbells, yoga block and fitness mat. Caroline is using 15kg/33 pound dumbbells. The dumbbells listed below are what I used.

  1. Double arm bent over row (30# DBs the first set; 25# DBs the second set)
  2. Alternating renegade rows (25# DBs)
  3. 30 second rest
  4. Repeat 1-3
  5. Rotating renegade row (in straight arm plank holding DBs so palms face behind you, when you row arm up, rotate DB so palm is facing you, alternate arms) (20# DBs)
  6. Landmine row (hold one DB by bar with both hands, hinge forward and row DB underneath you) (one 40# DB)
  7. 30 second rest
  8. Repeat #5-7
  9. Single arm renegade row (non-working hand is on yoga block) (one 25# DB)
  10. Single arm bent over row (same arm) (one 35# DB the first set; one 30# DB the second set)
  11. 30 second rest
  12. Repeat #9-11 on other arm
  13. Repeat #9-12
  14. Pullover for 90 seconds (one 30# DB)
  15. 30 second rest
  16. Repeat #14 & 15


  1. Double arm bent over supine row for 30 seconds (both palms face in front of you) (30# DBs)
  2. Repeat #17 but holding one DB in both hands for 30 seconds (one 30# DB)

For more info on Caroline Girvan’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.


3 thoughts on “20 Minute Superset Back Workout with Dumbbells

  1. Yeah, it looked like she wasn’t limiting heavier than 15s, maybe 20s. 10 seconds of rest is probably more appropriate at that weight. But I’d rather lift heavy! 😁


  2. This is me of the few short Caroline workouts that I didn’t do last month but it looks like another tough winner so I’ll have to work it in to my schedule. ☺️

    Today I did Heather’s HR2.0 Day 9 booty builder and tacked on Day 29 arms toner. The booty workout was pretty tough for 2 reasons. First, I was lifting pretty heavy (30s for most exercises). Second, she only has 10 seconds rest between exercises so recovery is very short. The arm toner was great for as short as it was.


    1. Those 10 second recoveries during a strength workout can really kick your a$$. I find it makes a workout more endurance level than strength level. I need more rest to lift heavy!


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