Dumbbell Home Back Workout – 45 Min Workout For V Taper Back

Make Intense Workouts Easy:

What's up guys,

It's Mike Chang and today is back day. We are going to get big lats, big traps and big rhomboids today. Make sure you follow along, so you can get a nice, full back and get one step closer to the muscular body you've always wanted.

Alright, let's do this!

Workout Tutorial:

4 Exercises/ 8-10 Reps (except pull ups)/ 5 Sets

Pull Ups
*Do 5 sets of pull ups until failure
One Arm Rows
Bent Over Rows
Upright Rows

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Train Hard,


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Rates : 0
  1. sup dawg / July 15, 2015

    Dumbbell home workout that needs a pullup bar. k den

    • Boris Hagemans / March 15, 2016

      +Conker How is it my problem you are a jobless loser?

    • Conker / March 15, 2016

      +Boris Hagemans I point out that maybe not everyone in the world has the
      same oppurtunities as you. You call me a jobless loser. By college you mean
      MBO I presume? Assuming you’re Dutch.

    • Boris Hagemans / March 15, 2016

      +Conker Ten eerste zit ik op de uni. Ten tweede hoezo snap je niet dat ik
      gwn aan het fucken ben…

    • ja er (J.E) / March 15, 2016

      +Conker you don’t need any oppurtunities for pushups. Keep up the excuses,

  2. Nondas8552 / November 10, 2015

    when i do right arm dumbell rows it hurts my left lower lung wtf

  3. MrKratosYT / January 7, 2016

    How do you target your lats in the one arm row? I’m feeling it in my
    triceps more. Maybe wrong form? I tried the way he does it in the video and
    with support.

    • Will Nery / January 12, 2016

      +MrKratosYT When i really wanna target my back, with one arm rows or really
      any type of row. i like make sure i do a full range of motion, letting my
      arms stretch all the way out. Then squeezing all the way back up, and
      pausing at the top for atleast a second. Nice controlled reps. Making sure
      i start lifting the weight with my back muscles, activating them from the
      start of the lift and not just using my triceps to get the weight up.

      AthleanX covers this in a pull-up video from what i remember, where he goes
      through activating his back first when doing the pull up, before using his
      arms. Same principle in most back workouts 🙂

    • TastyKake9999 / February 4, 2016

      +MrKratosYT will nery is right. Pretend your triceps and biceps dont really
      bend at all. Use your back muscles to pull up the weight and when you do,
      then continue to lift the dumbbell until your bicep, and back muscles are
      SQUEEZING! that is the most important part! goodluck buddy!

    • Nicky Neo / June 13, 2016

      +Will Nery I sne1aaAaaa. …

    • bintang dia / June 23, 2016

      +TastyKake9999 ppo

  4. billy kourtzis / March 31, 2016

    bent over rows are so difficult. sometimes i am about to throw up

    • 762x39 / April 11, 2016

      That means it’s working

    • Sam football / June 18, 2016


    • Ashknenaz Yagami / August 1, 2016

      dont hold your breath while lifting

    • billy kourtzis / August 1, 2016

      +Ashknenaz Yagami this was my problem the whole time. Now i have learned
      how to breath. thanks for your advice btw

  5. Lukas Pesl / May 17, 2016

    Hi Mike, does it make sense to instead of pull ups push the dumbells up in
    the air? I dont have the rack.

    • BrandyGameR / June 3, 2016

      +Lukas Pesl get one rack it’s cheap about 40 bucks:)

    • BrandyGameR / June 3, 2016

      +Lukas Pesl get one rack it’s cheap about 40 bucks:)

    • Albert Diones / June 25, 2016

      That will work your shoulder – look up “shoulder press” to see if that’s
      what you mean. I thought of it for a bit there’s probably no dumbell
      alternative for it unless you hang upside down and do the movement

  6. Lukas Pesl / May 27, 2016

    back day! boom! i love him :D

  7. Black Wolf / May 30, 2016

    I can’t so pull ups ! I am weak :(

    • Proxx Markus / June 21, 2016

      You are NOT weak! Keep working and you’ll be doing it in no time!

  8. Wally Sterg / June 1, 2016

    bent over rolls I used my belt cause I have a herniated disk plus I have no
    cushion on another so its bone on bone..

  9. mahsin ahmed / June 20, 2016

    Explosive muscle growth in a bottle? Ditch the unhealthy Pre-workout
    powders. Max your results with this proven to work muscle building Stack!
    Dumbbell Home Back Workout – 45 Min Workout For V Taper Back

    • ‫طارق نادى سعيد‬‎ / August 4, 2016

      thanks, good

    • Ahmed Mosaad / August 7, 2016

      отличная работа

  10. mikedoesseo / June 30, 2016

    You reminded me of this dude I used to know when you said “Get some big
    lats” at the beginning lol. That was dope :)

  11. International Pranks / June 30, 2016

    This exercise is stopping body evolution for 13 year old ? Pls tell me
    someone who knows!

    • One PAAANCH / July 6, 2016

      weight lifting in general stunts growth a little bit. just focus on a good
      diet and a healthy life style (doing sports, cardio). wait until after
      puberty to get into proper weight lifting

    • International Pranks / July 7, 2016

      +Schiano y0 you are 13 … 5′ 3” 105 lbs ?? seriously?

    • A Child From Africa / July 8, 2016

      I’m 13 5’3 and 111lbs

  12. YouToob / July 9, 2016

    Hey so u start these workouts without warming up 1st?

  13. Romashka M / July 10, 2016

    хороший мальчик

  14. ZzFitness / July 11, 2016

    Great video, check out my weight loss transformation

  15. ‫שון קריכלי‬‎ / July 13, 2016

    If you really want to work on form then you should keep your chin straight
    while doing the pull ups,but,i guess it’s just too hard while doing a wide
    pull up

  16. Denver Matthews / July 17, 2016

    I’m a 12 year old vegan who vapes and plays Pokemon go

  17. John Menyhard / July 24, 2016

    Iam 48 years old and still working out

  18. Ahmad Helmy / July 25, 2016

    Thx for the video.., but i just have 1 comment : your movement is not
    controlled, & u let gravity pull back down the weight.

    • Jake Alfaro / August 7, 2016

      He is going fast for the vid.

  19. mike ballet / July 27, 2016

    I’ve never seen him drink the whole bottle so what’s the point

  20. BAMA GRAD / August 6, 2016

    I can’t stand the roid heads at my gym who throw dumbells on the ground on
    their last rep of their last set. It annoys the hell out of me.

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