Back Endurance 2 | Adapt to Perform
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Back Endurance 2

Session overview

Back Endurance 2 is a 20-minute pyramid set using dumbbells. An acronym for “every minute on the minute,” for this EMOM workout complete the exercise(s) for a certain number of reps in less than 60 seconds. The remaining time within the minute serves as your recovery. Once the next minute comes repeat until you finish the total time for the EMOM set.

Between each EMOM set, take between 1 and 2 minutes rest depending on how much you need. For the dumbbell make sure you choose a lighter weight that is appropriate this session involves a lot of reps.

Session details
Whiteboard
Resistance
Back
Total time of workout
minutes
Equipment
Intensity:
Easy
Medium
Hard
00:00:00
EMOM 1
1. Dumbbell Row
Reps: 10 10 10
Exercise 1

Dumbbell Row

  • Reps
  • Description
Reps
10
10
10
Description

Let's get started by grabbing both of your dumbbells. Then hinge from the hips until your body is almost parallel to the floor and allow the arms to hang straight down from the shoulders with the palms facing inwards.

This is the starting position.

From here raise your elbows up as high as you can whilst keeping them tucked in and keeping your hands facing the floor.

Once done, return the dumbbells back down safely to the starting position. This is one repetition, now repeat this for the desired amount.

If you have limited gripping ability try using the Active Hands Gripping Aids to make this exercise as safe as possible.

2. Dumbbell Straight Arm Row
Reps: 10 10 10
Exercise 2

Dumbbell Straight Arm Row

  • Reps
  • Description
Reps
10
10
10
Description

Let's get started by grabbing both of your dumbbells. Then hinge from the hips until your body is almost parallel to the floor and allow the arms to hang straight down from the shoulders with the palms facing inwards.

This is the starting position.

From here raise your arms up behind you whilst keeping a straight arm as high as you can and whilst keeping them tucked in close to your body.

Once done, return the dumbbells back down safely to the starting position. This is one repetition, now repeat this for the desired amount.

If you have limited gripping ability try using the Active Hands Gripping Aids to make this exercise as safe as possible.

EMOM 2
3. Dumbbell Wide Row
Reps: 10 10 10
Exercise 3

Dumbbell Wide Row

  • Reps
  • Description
Reps
10
10
10
Description

Let's get started by grabbing both of your dumbbells. Then hinge from the hips until your body is almost parallel to the floor and allow the arms to hang straight down from the shoulders with the palms facing backwards.

This is the starting position.

From here raise your elbows up as high as you can whilst also moving them out to the side at 90 degrees to your torso and keeping your hands facing the floor.

Once done, return the dumbbells back down safely to the starting position. This is one repetition, now repeat this for the desired amount.

If you have limited gripping ability try using the Active Hands Gripping Aids to make this exercise as safe as possible.

4. Dumbbell Shrug
Reps: 10 10 10
Exercise 4

Dumbbell Shrug

  • Reps
  • Description
Reps
10
10
10
Description

Let's get started by grabbing both your dumbbells and have them hanging by your side with the palms facing inwards towards your body.

This is the starting position.

From here shrug your shoulders up as high as you can, then squeeze them at the top of the movement. As you lower back to the starting position do so slowly rather than just letting your arms drop. This is one repetition, now repeat this for the desired amount.

If you have limited gripping ability try using the Active Hands Gripping Aids to make this exercise as safe as possible.