many peeps come to the gym early to train and rush a bit or even train without even warming up properly, this approach is not advisable.

Given today's sedentary habits, we spend most of our time sitting at our desks, arching our backs to look at our smartphones and sitting behind the steering wheel, leading to our general back pain.

back pain is usually caused by tightness in the hips and loss of flexibility in the buttocks. If we don't address these issues first, we will suffer back pain during both weight loss or daily fitness activities. Even simple self-weight back training will significantly improve the overall strength of your back and shoulders, allowing you to perform advanced back training, superset back training and more at the same time.
So: Assuming you've addressed these issues, this workout will target back muscle width, back form and all you need are dumbbells and a bench. A recommended way to tackle back pain with just dumbbells!

how the workout works
this 30 minute dumbbell workout will work your back and it is designed as a circuit workout. We will do four sets of 7 exercises, alternating between push and pull movements so that we can produce maximum results with minimal time and equipment. Rest only for a short while between circuits (about one minute to one and a half minutes or so).
1. Dumbbell romanian hard pull
we practice barbell hard pulls more and we know that the romanian hard pull is probably the most well known hamstring movement and that it is effective in establishing the correct activation pattern of the hamstrings and gluteus maximus, as well as strengthening the back, which is undeniably also very effective with dumbbells.
How to do it: Start with a set of light weight dumbbells. Correct movement is the key to getting results with romanian hard pulls; instead of thinking of the exercise as bending forward, let the torso move forward from behind rather than staying upright. Complete 10-12 reps.

2. Dumbbell upright row
this movement is done with dumbbells to nicely address the uncomfortable drawbacks of wrists, although this compound movement is simple, effective and familiar. The dumbbell upright row strengthens and stabilises the upper back and shoulders, while also challenging the triceps and is good for the deltoids.
Method: Stand with your feet hip-width apart and hold the dumbbells in front of your body with both hands. Keeping your shoulder blades back and your chest up, lift the dumbbells vertically and raise your elbows to the ceiling. Return to the starting position. Complete 10-15 reps.

3、dumbbell floor rowing
this movement is done by many pals with less, fresh movements have fresh stimulation and are great for the muscles. This is a simple but challenging movement that stimulates the back, shoulders, triceps and biceps.
Method: Start in the top of the push-up position with your hands on a dumbbell shoulder-width apart. Row one dumbbell to the side of your body while balancing on your other hand and foot. Hold at the top for one second, then return the dumbbell slowly to the starting position. Repeat on the other side. Complete 10 reps.

4. Alternating dumbbell row with both arms
unlike the single arm dumbbell row, the alternating row is more demanding on the core, another simple but challenging movement, the dumbbell row to strengthen and stabilise the back and biceps.
How to do it: Like a romanian hard pull, start with your torso back and bend forward at the hips. Row the dumbbells to the side of your body. Lower the dumbbells and repeat the movement on the other side. 10-12 reps on each side.

5. Prone dumbbell reverse flying bird
do this exercise to target the rhomboids and posterior deltoids of the back, a lesser known but important muscle group that supports shoulder movement, opens the chest and helps to give you a broad back. Special care is also taken with the smaller muscles, as they are rarely exercised in normal training, but they play a key role in the exercise.
Method: Hold a dumbbell in each hand, feet shoulder-width apart, keeping your back straight and slightly bent as you lean forward. Place the dumbbells together and slowly pull them to the side. Bend your arms slightly and pull back at the elbows. Complete 10-12 reps

6. Dumbbell upward incline row
this is one of my favourite exercises to avoid borrowing strength and to concentrate on one part. When your chest is supported on an upward incline bench, the dumbbell row stimulates the shoulders more intensely, benefiting posture and the difficult to stimulate posterior deltoid.
Method: Lie on a bench at a comfortable angle (30 to 45 degrees) with your chest facing down. Holding a dumbbell in each hand, bring your shoulder blades back together and row the dumbbells up the sides, staying at the top for a second before returning to the starting position. You can do this to forcefulness.

7. Dumbbell arm curl
after doing the first few movements, especially the compound movements, people will feel slightly tired, this time to do a single-joint movement can exercise also can give the other muscles a break, due to the exercise of the previous movements, this time the triceps also get a full sense of pump, this time a dumbbell arm flexion is also able to make the triceps enough sore!
Method: Lie face up on a bench and lower the dumbbells until your elbows are bent at 90 degrees. Then push them back up to the starting position.
Although this is the most famous triceps move, it also strengthens the coordination between the triceps and the upper back.

a pair of dumbbells will give these muscles a full workout. Instead of lazing around the gym for two hours, it's more effective to put the phone down and work seriously for half an hour. Don't complain about the lack of time or the lack of equipment, learn how to save time and get more real results!