Absolutely if it’s done right. While chest day might be the poster boy of gym splits, seasoned lifters know a thick, muscular back is what brings real presence. And this 20-minute EMOM (Every Minute on the Minute) workout is all about hitting your lats, mid-back, and biceps with laser focus and high volume.
With only dumbbells, a pull-up bar, and a stopwatch, this workout stacks 350 reps across multiple rep ranges to maximize tension, pump, and hypertrophy. The secret lies in efficiency. You’ll rotate through four essential pulling movements, repeating the cycle five times for a muscle-building blitz that challenges strength, endurance, and control.
What Is an EMOM Workout and Why Is It So Effective?
EMOM stands for Every Minute On the Minute. You perform a specific number of reps of one exercise at the start of each minute, then rest for the remainder of the 60 seconds. When the next minute begins, you move on to the next exercise.
Why it works:
- Built-in intensity: The clock keeps you honest and minimizes wasted time.
- Progressive overload: High rep volume pushes muscle fatigue and growth.
- Time efficiency: You train hard in just 20 minutes with no fluff.
In this workout, you’ll complete four exercises in four minutes, then loop back and repeat for five total rounds a 20-minute total body-battering session.
What Equipment Do You Need for This Workout?
Minimal gear, maximum results:
- Pull-up bar
- Pair of medium-heavy dumbbells
- Timer or stopwatch
That’s it. Whether you’re in a full gym or training at home, this minimalist setup delivers big back and bicep gains without the bulk.
How Do You Perform Each Exercise Correctly?
1. Pull-Up x 10 Reps
Primary focus: Lats, upper back
Form tips:
- Grab the bar with an overhand grip slightly wider than shoulder-width.
- Engage your core and glutes.
- Pull your chin over the bar by driving elbows down and squeezing shoulder blades.
- Lower slowly with control.
2. Bent-Over Dumbbell Row x 15 Reps
Primary focus: Mid-back, rear delts
Form tips:
- Hinge at the hips with a flat back, dumbbells hanging straight down.
- Row the weights toward your waist.
- Squeeze shoulder blades at the top, then lower under control.
- Avoid bouncing or swinging your torso.
3. Renegade Row x 20 Reps (10 per side)
Primary focus: Lats, core, biceps
Form tips:
- Begin in a strong plank with hands gripping dumbbells.
- Shift weight to one side and row the opposite dumbbell.
- Keep hips square to the ground no twisting.
- Alternate sides for 20 total reps.
4. Single Dumbbell Bicep Curl x 25 Reps
Primary focus: Biceps, forearms
Form tips:
- Hold a single dumbbell with both hands on the outer heads.
- Curl with minimal momentum.
- Squeeze hard at the top, then lower slowly.
- Fight the negative (eccentric) phase for maximum tension.
What’s the Complete 20-Minute Workout Structure?
Here’s your minute-by-minute EMOM format:
| Minute | Exercise | Reps |
|---|---|---|
| 1 | Pull-Up | 10 |
| 2 | Bent-Over Dumbbell Row | 15 |
| 3 | Renegade Row (10 per side) | 20 total |
| 4 | Single Dumbbell Bicep Curl | 25 |
| Repeat for 5 total rounds |
Each exercise starts at the top of the minute. Complete the reps as fast as possible with good form. Rest until the next minute begins.
How to Pick the Right Dumbbell Weight?
Choose dumbbells that are challenging but allow you to complete the reps with good form. Here’s a guide:
- Bent-Over Row: Medium-heavy weight; should feel tough by the last 3 reps.
- Renegade Row: Use same dumbbells, but brace more through the core.
- Bicep Curl: Use one dumbbell moderate weight, slow tempo, big squeeze.
Don’t go too heavy and sacrifice form. With the high volume of this workout, consistency and control are more important than raw weight.
What Results Can You Expect from This Workout?
Done consistently, this EMOM workout can deliver:
- Increased back thickness and width
- Improved bicep size and definition
- Enhanced pulling strength and muscular endurance
- Better core control (especially during renegade rows)
It’s an ideal finisher on pull days or a standalone session for when you’re short on time.
Can Beginners Try This Workout?
Yes but with modifications. If you’re new to strength training:
- Pull-ups: Swap for assisted pull-ups or inverted rows.
- Renegade rows: Drop to knees for more stability.
- Reps: Start with 60–70% of the prescribed reps and build up.
Always prioritize form over speed you’ll get more results with quality movement than rushing through reps.
Final Thoughts: Easy Way to Train Your Back Fast
If you’re looking for a time-efficient, high-volume, and muscle-building workout with minimal equipment, this 20-minute EMOM session hits all the right notes. It’s balanced, brutal, and effective ideal for lifters who want a broad back, defined arms, and functional pulling power.
Ready to pull your weight? Set that timer, grab your dumbbells, and let the gains begin
