Back Workout at Home | Dumbbells Only is one of the earliest workouts Caroline Girvan posted on YouTube. She uploaded it in April 2020! There are no graphics at all and she does it voice over. In fact, it is not even interval based. She does each exercise for 15 reps and you just follow along with her. She is doing the reps at a much faster pace than I am accustomed to her doing in her later workouts. She takes a rest period between each exercise (except one and it is noted below) that is anywhere from 15-30 seconds. She does give some great form pointers in her voice overs. And like many back focused workouts this also works other upper body muscle groups–especially the shoulders and biceps.
In short, this is a high rep endurance workout so I used lighter weights for some of the exercises than I normally would. The biggest issue I had with this workout was zero set up time between exercises. You finish one exercise, for example pullovers, and then it cuts to Caroline already on the mat and doing renegade rows giving you zero time to get in place. Because of this I would only use this as an add on/finisher workout which is how I used it today. I did a longer total body strength workout and used this to give my back some additional work.
Back Workout at Home | Dumbbells Only is 9:53 minutes; no warm up or stretch. Equipment: dumbbells, a yoga block and a bench or mat. Caroline is using 12.5kg/27.5 pound dumbbells. The weights listed below are what I used.
- Double arm bent over row (30# DBs)
- Repeat #1
- Double arm bent over supine row (palms facing forward) (30# DBs)
- Repeat #3
- Single arm bent over row (Caroline is resting her non-working hand on a chaise) (one 35# DB)
- (no rest) Repeat #5 on other arm
- Repeat #5 & 6 (but this time she takes a short rest between sides)
- Pullovers (one 35# DB)
- Repeat #8
- Single arm renegade rows (one 30# DB)
- Repeat #10 on other arm
- Repeat #10 & 11 (for this set Caroline rests her non-working hand on a yoga block)
For more info on Caroline Girvan’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
One thought on “BACK WORKOUT AT HOME | Dumbbells Only”