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Home Back Workout | Dumbbells Only | Myprotein
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Jan 30, 2025
This dumbbell back workout is ideal for helping you work on those gains even while you can’t get to the gym. It’s a killer session led by personal trainer, Calvin Crooks, who has Level 3 Personal Trainer, Level 4 Strength & Conditioning, and Advanced Personal Trainer qualifications. All you need is a pair of dumbbells and twenty minutes of dedication and you’ll be set for some serious muscle building. You ready? ** See more from Calvin here: https://bit.ly/3qbJ6PK ** At Myprotein it’s our mission to #FuelYourAmbition and push you forwards on your #ForeverFit journey. We’re here for active men and women who want to invest in themselves mentally and physically — for the long run. Only expert-backed advice. No quick fixes — just the facts. Subscribe to our channel: https://www.youtube.com/user/MyproteinUK Shop Myprotein https://www.myprotein.com/ Download the Myprotein App https://www.myprotein.com/myprotein-app.list Stay connected with us:
View Video Transcript
0:00
welcome back guys calvin crooks here
0:01
today we're doing a dumbbell
0:03
back workout brought to you by my
0:05
protein
0:06
guys all you guys will need for this
0:08
workout is dumbbells
0:10
two pairs ideally if you have it if you
0:11
don't that's fair enough
0:13
um what we're going to do we're going to
0:14
work for 45 seconds on 15 off
0:16
so what we're going to do first is
0:18
dumbbell rows so all we're going to do
0:20
guys
0:22
i'm going to be shoulder width apart big
0:24
squeeze of your core
0:25
and we're just going to squeeze our
0:26
shoulder blades back like so our chest
0:28
is going to be up
0:32
big squeeze good big squeeze your core
0:35
guys remember
0:36
every workout that you do is an ab
0:38
workout indeed
0:39
let's work
0:42
last 20. keep it up
0:48
that's it last 10. like i said guys if
0:52
you want to make it harder then make
0:53
sure you add more weight
0:55
or if you add a two-second hold and then
0:57
down
0:59
good last five
1:03
big squeeze and relax drop down now guys
1:08
we're going to do dead lifts
1:10
in 10 seconds i want you to up your
1:12
weight it's always better when you up
1:13
your weights when you do your deadlift
1:16
now with our deadlifts we're going to be
1:18
working on lower back so we're going to
1:19
be shoulder width apart again
1:21
now your dumbbells are going to go
1:22
towards your shins make sure you pick up
1:24
the dumbbells
1:25
with your back okay so we're gonna go
1:27
down like so
1:29
and don't use your biceps to pick up the
1:31
weight make sure you use your back take
1:33
your time
1:34
chest up big squeeze forward good so as
1:38
soon as you feel that tension right in
1:40
your hamstrings right in your back
1:42
big squeeze good make sure that back is
1:44
arch you don't want it like this
1:46
make sure your chest is up and arched
1:51
good big squeeze out if you want to
1:52
squeeze the tempo down go down for three
1:55
one two three big squeeze up good
1:58
perfect
2:00
last five four three
2:04
two and relax well done guys so 15
2:07
seconds what we're going to do now
2:08
we're going to add both of those
2:10
workouts together and what we're going
2:12
to do we're going to go down
2:13
we're going to row we're going to come
2:15
down and then come up
2:17
very very simple all right get ready
2:20
five seconds
2:21
dumbbell row with a deadlift let's do it
2:24
right all the way down
2:26
big row in and then up good
2:32
big squeeze
2:36
like i said guys holidays are coming up
2:38
soon vacations coming up soon
2:44
big squeeze chest up high breathing out
2:48
on the way up good tempo
2:58
that's 10. again if you want to make it
3:01
harder you can add two rows
3:04
then coming up and relax we have 15
3:07
seconds
3:08
next thing we have guys the reverse
3:10
flies we're just gonna drop the weight
3:12
down
3:13
yeah now your feet will be together your
3:16
chest will be up you're just going to
3:17
squeeze your shoulder blades together
3:20
and off we go big squeeze at your
3:23
shoulder blades
3:24
and then back chest up high
3:29
that's it keep it going we have 35
3:32
seconds come on
3:33
keep it going this ain't an easy workout
3:37
it's not easy like i said that's why i
3:38
suggest you guys drop the weight down
3:40
especially with this one
3:42
and focus on the squeeze of your
3:44
shoulder blades focus on the squeeze
3:48
perfect
3:51
chest up high last eight last fifteen
3:53
sorry
3:54
big squeeze your abs chest up high
3:58
less work last ten
4:02
years burning i can feel it already and
4:03
we got two more sets come on
4:06
and relax now guys what we're doing now
4:08
is a rear delt
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fly so similar to the rose we're gonna
4:12
be
4:13
shoulder width apart and now instead of
4:15
rolling back
4:16
we're just going to come up big squeeze
4:18
of our shoulder blades all right
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three seconds get ready let's work
4:24
big squeeze good make sure your chest is
4:27
up high looking straight ahead
4:30
big squeeze with those shoulder blades
4:33
make sure that chest is up those hips
4:35
are back
4:37
30 seconds again if you want to make it
4:40
harder make sure you use heavier weights
4:43
just keep that tempo last 20.
4:49
that's it come on last 15.
4:56
last ten come on shoulder width apart
4:59
abs up
5:00
excuse your abs good last five
5:08
last 15 seconds we're gonna break
5:12
now what we're gonna do guys we're gonna
5:13
do a renegade row with a push-up
5:16
so we're gonna be in a push-up position
5:18
and all we're gonna do
5:20
we're gonna push up down and then we're
5:22
gonna roll
5:23
all right let's do this so we're gonna
5:25
push it down
5:26
and then roll now guys if you can't do
5:28
it for whatever reason
5:30
just push up down like so make sure your
5:31
chest is up
5:33
but then i still want you to come up and
5:36
roll
5:36
okay so you can still push it down on
5:38
your knees
5:39
just make sure you're still coming up
5:42
all right
5:44
25 seconds left big squeezing core
5:46
breathing out
5:49
perfect last 15.
5:55
good
6:00
last five let's work gonna make it
6:02
harder add two push-ups
6:07
and let's catch your breath 15 seconds
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guys
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we're gonna go from
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gonna go back to dumbbell rows yeah
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three seconds let's make it good be
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shorter with the part squeeze your core
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let's do this big row
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so those knuckles should be facing the
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floor you know
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ultimately what you could do you could
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twist and bring it in towards
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your belly button if you like yeah
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we'll do it this way big squeeze
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perfect 20 seconds let's work
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keep it up chest up high
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breathing out
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good last ten
6:59
last five
7:06
now drop down 15 seconds guys
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dead lifts up your weight let's make it
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good
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again feet shoulder width apart let's do
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it
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five seconds take your time on this one
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chest up high and let's work
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shoulder width apart and then make sure
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again use your lower back to pick up the
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block
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to pick up the dumbbells okay chest up
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high
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again i don't want to see this make sure
7:35
your chest is up
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your hips are back drive up
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25 well done
7:46
that's it 20 seconds make sure those
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shoulders are relaxed
7:54
last 10 seconds let's work
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y'all are thinking at the end of this i
7:59
promise just work with me
8:02
last fry
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and relax 15 seconds
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shake it out shake it off shake it out
8:14
now we're going to do dumbbell row with
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a deadlift
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let's make it work three seconds and do
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your nose out to your mouth
8:22
let's do it shoulder width apart again
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big row then dead lift big squeeze of
8:28
your glutes if you want on the way up
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no problem chest up
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perfect
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[Music]
8:38
30 seconds
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boy this is a workout and a half 25 come
8:45
on
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knows i know it's not easy but
8:51
this is what it takes guys come on this
8:53
is what it takes
8:56
last 10 seconds
8:59
drive up drive up you don't see it
9:01
perfect
9:03
last five seconds push
9:08
15 seconds break cool i needed that
9:10
break i ain't gonna lie
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i needed that one make sure you guys use
9:13
your break because i will
9:16
five seconds reverse five feet together
9:19
touched up
9:21
let's do this big squeeze of those
9:23
shoulder blades come on
9:26
two second hold this time yep guys i'm
9:29
i'm picking it up a bit
9:31
you know and i'm picking it up
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two seconds hold now nice and
9:35
concentrated take your time
9:41
notice my chest is high up the whole
9:42
time notice my chest isn't down i'm
9:44
doing it make sure your chest is up
9:46
big squeeze good
9:51
big squeeze of those blades 15.
9:54
big squeeze of that core
9:57
two second hole say eight seconds
10:06
and relax like i said guys take them
10:10
use those 15 seconds i'm giving you
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because this is no joke use those 15
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seconds 10 seconds
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we're gonna do rear delt fly
10:19
so again shoulder width apart big
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squeeze your shoulder blades let's do it
10:23
45 seconds
10:24
make sure you're coming back make sure
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you're not coming up i want you guys
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coming
10:28
back like so a lot of people i've been
10:30
seeing lately always going up and that
10:32
works your shoulders we don't want that
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all right so make sure you're coming
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back
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because that's what we're training
10:42
good 25.
10:46
energy love that
10:50
best work keep it up last 15 come on
10:57
so make sure those hips are fired back
10:59
make sure those knees are slightly bent
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five seconds
11:05
[Music]
11:07
and relax last one renegade row with a
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push-up
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one of my favorite ones let's do it
11:14
again guys alternatively
11:16
if you want you could go on to your
11:18
knees
11:20
like so and you can do your push-up that
11:24
way
11:25
yeah you can do your push-up this way
11:28
and then you can come up
11:29
and roll all right i'm just going to
11:31
show you that one more time
11:32
you can go down come up
11:36
and then roll all right let's do it
11:39
30 seconds
11:43
good chest up high like i said guys this
11:46
ain't easy but
11:48
i tell you you reap the rewards after
11:54
that's it let's work last ten seconds
11:58
give me two in between
11:59
two push-ups in between with a roll
12:10
last 15 seconds guys this the last set
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please give it your all and we're done
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eight seconds dumbbell rows feet
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shoulder width apart
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let's do this
12:24
guys last set
12:28
last set then you could shower
12:31
you could chill play ps5 lord knows i
12:34
wanted a ps4
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but you know hopefully christmas time
12:38
will get one of those
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anywho big roads chest up high
12:42
big squeegee of course 25 seconds left
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let's make it work again now we're gonna
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do two second hold
12:51
and then down
12:58
and back into your singles last ten
13:04
last five
13:08
and relax 15 seconds up your weights
13:12
ladies and ghouls 10 seconds
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deadlifts you're done though five
13:20
seconds
13:22
let's do it that's good
13:26
big squeeze good make sure that chest is
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up
13:31
again use that lower back to pick up the
13:34
dumbbells
13:35
i don't want to see your biceps picking
13:37
it up that's not the point of the
13:38
exercise
13:40
chest up high
13:43
perfect use your hips
13:47
to thrust forward last 18 let's work
13:53
come on a couple more exercises and
13:56
we're done
13:57
last ten push through
14:01
last five let's go
14:08
and drop down 15 seconds lower your
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weight if you want to
14:13
we're gonna do dumbbell row to deadlift
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i am sweating let's do it
14:23
45 seconds big roll
14:26
and then up perfect big row
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and then uh now we're gonna do two rows
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guys it's the last round i gotta go for
14:37
it
14:38
last thirty and you should too man
14:42
last round make it work push yourself 25
14:45
let's go
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20 seconds
14:51
that's it last 15. drive those shoulder
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blades hard as you can
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that's the point last ten
15:02
that's five
15:08
and relax fifteen seconds
15:12
last 10 seconds into your nose out
15:15
through your mouth control your
15:16
breathing
15:16
reverse flies five seconds
15:21
three minutes left to work think about
15:22
it like that that's all we got left only
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three minutes
15:26
three more exercises and then you're
15:29
done
15:33
35 seconds chest up big squeeze little
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shoulder blades take your time
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again tempo is everything sometimes guys
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gonna make it harder
15:42
slow your tempo focus on the squeeze
15:45
then back in
15:47
so out for three one two three
15:50
and back in elbow should be at your
15:52
sides big squeeze then
15:58
last ten
16:02
that's it last five
16:06
last three 15 seconds guys we're gonna
16:10
do rear delt fly
16:14
we have two more two minutes left of
16:16
work
16:18
yeah technically a minute and a half but
16:20
you know
16:21
i'm a numbers guy so real they'll fly
16:23
let's go
16:27
40 seconds good take your time
16:31
make sure your chest is up make sure
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you're squeezing your core
16:35
that's it we're almost there come on
16:37
keep it up
16:39
almost there
16:43
let's go last 25 big squeeze your core
16:45
make sure that back is arched
16:48
chest up
16:51
that's it 15. make it work come on
16:56
push through it last ten that's
17:04
five
17:08
and relax last one of the day guys and
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we're finished
17:12
renegade roll with a push-up
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let's make it work i'm using my time
17:19
guys you should too
17:21
this is no joke now let's work
17:25
push up down roll up
17:30
chest up high good
17:33
last one you're done 35 seconds
17:44
25.
17:47
perfect man again alternatively you want
17:50
to go down on your knees
17:52
do what you need to do but make sure
17:54
you're coming up
17:56
and rolling so down on your knees
17:59
push it down come up and roll
18:03
last five seconds let's work
18:07
[Music]
18:08
and relax well done guys
18:14
guys thank you guys for following me on
18:16
my workout
18:17
brought to you guys by my protein make
18:20
sure you follow my proteins
18:21
youtube channel see you guys later bless
18:30
you
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