25-Minute Back Workout For Women | Dumbbell Only Back Workout

Hi, I'm Lindsey Baumgren of Nourish Me With Love and I have eight back exercises. This is a complete back workout for women featuring eight exercising using a set of dumbbells. You'll notice I have a couple sets with me here if you have access to them. It always helps to have a couple sets so you can adjust weight and really challenge yourself to try and go heavy. Otherwise, use whatever dumbbells you have on hand. Maybe some laundry detergent, jugs filled up, whatever you got access to. Going to focus on the back. It looks like this. It is eight exercises all focused on our back muscles. Of course, it'll incorporate a little other upper body as well. And we're doing 12 reps per exercise, times three sets. Round out around 20 minutes or so. We'll add a little warmup and cool down. Okay. Focusing all on that back. Let's jump into it. Let's get ourselves warmed up. Okay, so we're going to start with just our body weight. And you're going to give me a big inhale. Reach up nice and tall. Okay, Left wrist grabs right wrist. Up and over to the left. Big side body stretch. Big side body stretch. Switch it out. Other side. Up and over. Open up those lats that flow right along here, those obliques. We're going to get it all today and we're going to go back over to the left side. If you have the capacity, you're going to take it all the way down and around. Nice full body stretch. Same thing. Other side. Up and over and all the way down and around. Nice work. From here, we're just going to go to a little tap and twist. Engage that core. Core is going to be turned on today throughout these back exercises. Now, if you can give me a reach across. Reach across and across. There you go. Open up those lats. The back. Yep, we're going to hit it all. Upper back, lower back, mid back. Option, stay here. Option. Reach up overhead. Big reaches, big reaches. There you go. Twist it out. That core is turned on. Nice tap and reach for four. There you go. Three. Nice. Two. And last one. Nice work. We're going to step to the back of our mat, walk ourselves out to a high plank. And you're going to hold that high plank. So walk it on out. Shoulders, brace the shoulders. Brace the core. Shoulders stay over wrist. Core is nice and tight. Option is always to drop down to one or both knees. Ok, you're going to hold here and you're going to give me back rows as if you had dumbbells. In each hand. So right hip, right hand to the hip, left hand to the hip. Row and row. Just focus on stabilizing that core, squeezing that back. There you go. There you go. Nice. Getting that blood pump in. Starting to warm up here. Give me eight, seven. You got it. Six, five, four, three, two and one. Nice work. Go ahead, step your feet outside your hands. Stand it up, back to center. You're going to tap and pull, tap and pull. There you go. Think back. Back. Squeeze it. There you go. Squeeze it. Squeeze it. Nice. Squeeze that back right here for eight. 7, 6, 5, 4, 3, 2 and 1. Grab some water and that's it. We're warm. We're going to jump right into this strength training workout. Ok? Eight exercises, all strength, all back. And of course, we'll hit the shoulders a little bit too, the biceps with some of those back exercises. Going to start on the dumbbells. First move, reverse grip, back row. I'm going to go for my 12s reverse grip. I'll show you from the side, actually. How about this? So feet are right underneath my hips. I'm going to hinge forward, squeeze my core. Palms are going to face out. So now I'm going to come back to you. Palms are facing out, hamstrings are turned on. It's a reverse grip row. So elbows go high to the sky, back towards the hip. You have 12 of them. I'll count the reps. All you have to do is is follow along. All right. Grab those heavy dumbbells. Hinge it over. We're going for 12, starting in three. Two. Here we go. So it's that's one, that's two. I like to think about putting my leggings on for the day. Think about pulling the dumbbells back toward the hips. Elbows high to the sky. Hold for a second at the top and then release down on the way down. Don't let those dumbbells fall. Control it on the way down. That's the eccentric motion, actually where the muscle building is going to happen. Okay, elbows high to the sky. Take it down. Nice. You got two more. Come on. One and two. We go single arm, back row. You could double up these weights. I'm going to go for one 15 pound dumbbell. Double them up. Let's go. Right hand, dumbbell right hand. We're going to do both sides. We're just going to start on the right. Taking a nice staggered stance. You could always keep it here. I like the staggered stance. Helps me support my low back. 12 reps. That's one. I will hide the sky back towards the hip again. If you want more weight, this is where you go heavy. Okay? So option, stack those dumbbells together. Two dumbbells. And you pull that core stays nice and tight. Elbow goes high to the sky, back towards the hip. Hold for a second at the top. Getting a lot of back right here. Two more. One and two. We're going to switch sides. I'm going to switch my saggered stance. Other side. Here we go. Nice big exhale. Exhale. As you pull up, the more weight you're using, the bigger the exhale, right? The harder the move, the bigger the exhale. You got it. Nice work. Keep those shoulders relaxed out of the ears. Neck relaxed, focusing on the back. That second hold at the top before you lower back down. Nice. Give me one more and you're done. Moving on. Wide back row. I'm going to go back to my £12 here. We'll see if I can do this. For the first one, go to the side again. You can always take that sacred stance or a neutral stance. Wide row. So my elbows will go high to the sky. Okay, Just like that. I'll face you guys. 12 reps. Here we go. Hinging it over. We're going to hit upper back right here. Upper back. 12 reps. In three, two. Here we go. One. There you go. Two. Nice work. Elbows high to the sky. Pulling nice and wide. Okay. Nice and wide. Hitting a different head of the back. Upper back. There you go. Nice. Halfway, halfway. Here we go. Try not let those dumbbells touch at the bottom. Keep that tension on the back constantly. From here, we're going to switch it and go to a narrow row. Nice. Two more right here. Come on. Last one, last one. There you go. Nice narrow row. Same thing, but we're pulling straight back. I'm gonna go back to that sacred stance. You might start to feel these low back or these back exercises in your low back because you're hinged over. Always take a staggered stance. Help support you. 12 reps. Right here. There you go. Elbows high, the sky back towards the hip. Palms face in. Nice narrow back row. Nice. From here, we're going to drop the dumbbells, give you a little break. We're going to focus on body weight with the Superman. We all love a good body weight back exercise, right? I love back because you got two more of them. One and two dumbbells go down. You're going to take it down to the mat. All the way down. Superman position. Let's call it super women for the sake of this workout. Arms reach out. You're going to lift your arms up. If you can lift your legs up, you can always keep your legs on the mat. You'll feel this in the low back to low back extensors. Lift up, and then you're going to give me a lat pull, reach out, and rest. That's one. Okay, so let's start on the count of three. You're on in three. Two. Let's go. Reach up, squeeze the back. Reach out down. That's one. Lift, pull out. That's two. Targeting the low back here. But then that lat pull, that lateral flexion gets upper back. So I'm thinking about pulling my elbows down towards my hips. Nice. Awesome job, you guys. Lift, pull, reach, rest, lift, pull, reach out and rest. This really is a core burner, right? You're hitting that low back. You're hitting the upper back. Getting those quads off the mat. You're hitting the butt and the hamstrings, too. Posterior chain is really what this should be called. The entire back side of your body is working on this move. Yes. Here we go. One more, one more. Lift, pull out. Down. You're up. Nice. Okay, you guys, couple more moves here. Move number six. Plank and row. So we're going to stay right here, wrists on top of the dumbbells. Always try and go heavier here. You're going to find a plank. Position option is always do this from my knees or for my toes. Each one counts as one rep, so really only have six per side. You're just going to row. Pull that arm high the sky back towards the hip. You're on in three, Two. Let's go. One, two. There you go. Nice. Three. Keep the shoulders stacked over the dumbbells. Keep that core tight. Keep the hips square to the ground. Helps to take a nice wide base with the feet. You're doing awesome. Yeah, this one's going to go fast, right? Nice. Here we go. Come on. That's 10. You got two more. One more each side. One and two. Awesome. Work on your backside. Overhead pulls. So I take it down to my back. Can bring the weights to touch. Legs can be bent, Right? Here I go all the way down and lift up. What's really important here is not let my low back pop off the mat. That's a challenge for me, okay? That takes core strength. You got 12 of them. You're on in three. Here we go. So you go to the point where I feel my low back pop off the mat, and I pull back up, exhale. I don't have to tap the weights all the way to the ground if you have that capacity. Awesome. But I really want you to focus on keeping that low back engaged. I love this move because it gives us that lateral flexion we often miss with dumbbells. Usually it requires pull ups or something of that nature to get that lateral flexion. Get it right here. A lot of people say, how do I spot treat that little flap that hangs over my sports bra? Well, I say you can't really spot treat anything. But this move really targets that area. Okay, Big exhale. Pull those hip bones together. Keep that low back engaged. You're doing so good. Come on, two more. You got one more right here. Grab those heavy dumbbells. Go heavy here. Nice work. Okay, you guys, one more move. That's a back fly. We're up and over. Back fly. So I'm hinged. Over again. Can always take that sacred stance right here. Soft bend in the elbows. I'm going like this and I'm opening up. Think about opening a newspaper. That's what you think about. Okay, last set. 12 of them. That's it. Hinged over. Belly's tight. We got 12. You're on in three, two. Here we go. Open that newspaper hitting the middle of the back here. Oh. Pinch those shoulder blades together. Yep, pinch it together. You don't have to overextend. Just slow and controlled on the way down. Open, slowly, close it. Open, slowly, close it. Don't let those dumbbells hit. Open slowly, close it. There you go. Keep that core turned on as we hinge over. It's easy to let that belly drop. Keep it turned on. This is where these weights start to feel heavy, right? Come on, two more, two more. Here we go. Let's go. Last one, last one open. There you go. Set the dumbbells down. Shake it out. That'll challenge your forearms, right? Your grip. Grab some water. Two more times through, ok? Two more times through. It's rare that we take a whole 20 minutes to focus on just one muscle group. But the back is the largest muscle group in the upper body. It's really important, especially for moms. I spend a lot of time lifting up, kids hunched over, feeding all those things. Our back is so important for our posture, supporting us. Injury prevention. Solid workout. Eight moves. All about that back. All about that back. About that back. That song. Okay, if you got music, crank it up. Here we go. Two more rounds through. Reverse grip row. Belly's pulled nice and tight. Palms are facing out towards me. You got 12 of them. You're on in three, two. Here we go. Elbows high to the sky. Back towards the hips. There you go. Pull it up. Nice work. This is where you can always challenge yourself. Those last two to three reps should feel challenging. So grab heavy dumbbells. Failure is a good thing. Never hurts to fail. Ok, if I was doing this at home, I'd maybe reach for those 15s right here. I'm doing 12. I want to make sure I'm giving you guys good form. Right? We got two more. Come on. One more, one more. Single arm row. That's where I go down to that 15 pound. Let's start with it in our right hand. Take that nice sacred stance. Pull my belly tight. Here we go. You got 12 of them. There you go. Nice work. This is where I'd really struggle or really challenge myself to go heavy at home. I got a 25 pound kettlebell. That's what I would grab for this single arm row. You want it to feel heavy. You want it to feel challenging, right? That's how we get stronger, how we build muscle. Get. Yes. Lift heavy. It's not going to make you bulky. Come on. Two more. One and two. Muscle burns fat. It's a thing. All right, switch it out. Other side. You're on in three, two. Here we go. That single arm row. I love unilateral movements. That's a movement with one dumbbell. The challenge is your core, your balance, your stability. Good. One Dumbo workout. Put that other arm out for support and balance. Here we go. Come on, you're doing it elbow high to the sky. Back towards the hip. That's the theme of today's workout. Two more. Last one, last one. Nice. We go wide back row. Wide back row. Elbows go high to the sides. That one, right? This one's challenging. Ok, challenging. You might want to reach for some lighter dumbbells if you have them. It's going to tax the shoulders a little bit. Okay, you're on in three, two. Here we go. 12 of them. This is where I like to do wide pull ups. Oh, wide pull ups. Who's working on pull ups? Come on. I challenge every woman. I think pullups. I love these back exercises, I really do. But pull ups, man, they are the mother of all back exercises. Core back. But these exercises are a great way to build that back strength. So you can do pull ups. Two more. Let's go. One more, one more. We take it to that narrow. I'm going to go back to that staggered stance. Narrow grip row. Palms face in. Ready? Here we go. Pull those dumbbells right up towards the side of the body. Right by the rib cage. Squeeze that middle back. Ah, there we go. From here, we drop the dumbbells again. Back to those supermans. Nice work. You're doing it. There you go. High to the sky. Pinch and hold for a second. Nice work. Keep that gaze in front of you. Two more. One. And two dumbbells down. Nice work. Take it down to the ground. Superman. Superman. Okay. Actually, we changed it, right? Superwoman. Okay, arms reach out. You're gonna lift up, and then you're gonna give me that lat. Pull. You're doing 12 of them. You're on in three, two. Here we go. Lift, squeeze, reach, recover. Lift, squeeze, reach, recover. Pull the elbows down to the hips. Nice. Hello, low back. Oh, you're gonna feel this tomorrow, right? Challenging that. Posterior chain, entire back side of the body. Come on. You use this in all those daily activities that you do. Such an important move for strength training. Not necessarily the most fun move, maybe, but so important. Right up. Squeeze, reach. Nice work. Come on, stay with me. Up. Squeeze. Two more, two more. We got this, team. Let's go. Lift, pull, reach. One more, one more. Lift, pull, reach. You're out. Yes. Plank and row. Grab those dumbbells again. I'm gonna go 15s on this one. Yeah. Challenge myself, right? All right. I was good. I'm always up for a good challenge. Again. Plank from the knees, plank from the toes. You decide. You got 12 of them. Six per side. It goes fast on those toes. Nice wide base. Set it up. You're on in three, two. Let's row. One, two. Pull that elbow. Hide the sky. Back towards the hip. Nice. Getting that middle back. Getting that core. Yes. Getting it all. Keep breathing. Keep that gaze in front of you. Nice work. You guys are crushing it. It goes fast. Come on. Three more, three more. Ah. One more each way. Come on. Row and row. Nice work. Down to that beautiful back side, overhead pulls. I'm gonna stick with these 15s. I like it. Love a good overhead pull. Okay, 12 of them. You're on in three, two. Here we go. Keep that low back in the mat. Oh, yeah. That's going to challenge my core right here. Using heavier weights. Going to use my breath to pull those weights overhead. Nice work, you guys. Again, if you had maybe a bench, a stability ball, could maybe get a little bit more range of motion here again. Remember, we stretch and tear the muscles and then we rebuild them. That's strength gains right there. So if you get more range of motion, you get more Stretching. More tearing, more muscle. Building. Yes. You're doing so good, you guys. Here we go. Let's go. Give me two more. Come on. Two more. Down. Last one, last one. Here we go. Down. Nice work. Back flies. For that back fly, I switch over to the 12 pounds. We're going to finish it. 12 back flies. Last move. Move number eight right here. Oh, no. Mic pack default. I'll fix it real quick, you guys. You know I have this like big microphone thing right here and I was like, oh, I should get a smaller one. You guys know I'm wearing a mic pack anyways, right? It's so you can hear me, but it gets sweaty up in here and it falls off. Okay, here we go. 12 back rows. Finish it off. Go for that even stance this time. Open that newspaper. You got 12 of them. You're on in three, two. Let's go. One, two. There you go. Come on. Keep it up. Three. Keep that belly tight. Four. You're doing it. Five. Nice work. Nice work. Halfway, halfway. Nice work. Come on. Yes. Two more, two more. Here we go. Up. Last one, last one. Middle back. Oh, yeah, I felt that one. Nice. Grab some water. One more time through, you guys. One more time through. All about that back. All about strength training. Awesome, awesome job. It's always good to mix it up, focus on some single muscle group. We do it a lot with the legs, but the legs are so big. There's so many muscles. Right. Same with the back. Back is huge. A lot of different parts to your back. Make sure you do this workout right. Add it to your routine, then before you know it, you'll be doing pull ups like a rock star. It's a miracle worker, I promise. I'm just kidding. Takes a lot of hard work. That's what it takes last time through. 12 reps, remove 8 of them and you are out of here. Take that sacred stance or that neutral stance. Palm face me. Get 12 reverse grip rows last time through on each move. You're on. On three, two. Here we go. That's one. Nice work. Pull those leggings up. They get harder and harder to pull up as the workout goes on. Or as you get sweaty. Right? It's like putting sweaty leggings back on. Nice. Nice work. You got it. Keep that belly tight. You're doing so good. Yes. Keep going. Here we go. Two more, two more up. Last one, last one. Nice. Single arm row back on that 15 pound right hand staggered stance. 12 of them. Belly's tight. Here we go. You got it again. You can always double up Those weights, if you want a little bit more. Yes. A lot of rows here. Couple moves of rows. Yeah. Building strong backs. That's what we're doing. Nice work. Keep that core tight. Oh, you got it. Yes. Two more. Two more up. Ah, last one. Switch it out. Okay, there we go. Here we go. 15. 12. 12 on the other side. Gotta mix it up on you. Throw 15 at you. No, no. 12 reps. That's what we're doing. Ah, nice work, you guys. Keep rowing. You got. You got it. It's like starting that lawnmower, right? Yep. Come on, finish. Two more. One and two. Nice work. Wide back row. Back to my £12. Wide back row. This is the challenging one, right? Hinge it over. Pull that belly tight. Stay out of that low back. Shoulders down. 12 of them. Palms face me. Hide the sky. Nice and wide. Yep, nice and wide. Oh, that back. It's big. It's beautiful. It's got a lot of different angles to work. Hitting it. All right here. Come on. Eight. Beautiful backside exercises. You got it. Stay with me. Yep. Two more. Two more. One and two. You're out. Narrow. Here we go. Oh, I'll go. Sacred stance. Here we go. Narrow row. Palms face in. You got 12 of them. Let's go. Those weights, they just graze right past that rib cage. Keep that belly nice and tight. You got it. Yep. Stay in it. Come on. Yes. Starting to feel this in the low back. You can always decrease your weights. Two more. Nice work. Last one. Drop it. Weights are down. Superman. Superman. Lat pull. Last time on these. Superman. Superwoman's. All right, you got 12 of them. You're on in three, two. Let's go. Lift, pull. Reach. Recover. Lift. Squeeze the lat. This is where you get that pull ups, Right? Pull up. Practice right here. Nice work. Highly encourage. You check out getting a pull up bar at home. Get those long, loopy resistance bands. You do some assisted pull ups. Maybe we have to do a whole series on pull ups. How to do them, how to progress up to them. I think that'd be awesome. Add on to this back workout. Yeah. Nice work. Okay, here we go. Up. Nice. Three more. Three more. Lift, squeeze. Keep that neck nice and neutral. Two more. Pull. Last one, last one. Lift. Pull down. Plank and row. We grab those 15s again. Because we can. Yes, you can. Yes, you can. Come on. Grab those heavy dumbbells. Knees or toes. Plank and row. Come on. You're in the final three moves. Let's do it. Ah. Find that plank position. 12 starts in three, two. Let's row one, two. There you go. Three. Come on. Keep those hips square to the mat. Exhale. You got it. Nice work, nice work. Come on, stay with it. Yes. One more each side. One and two and you're on that beautiful backside. Overhead pull, overhead pull and back fly. Two moves. Here we go. Dumbbells to touch if you want them. Okay, here we go. Think about. Give me a big inhale. Let the belly expand. Exhale. Pull the hip bones together. Pull that low back into the mat. Here we go. Right here. That's where we start. 1. You got 12. 2. Nice work. 3. For me, it takes a lot of focus right here to keep driving that low back into the mat. A lot of core strength. Love those heavy weights, though. One of my favorite comments from you guys is when someone messages me and they say, oh, I bought heavier dumbbells. I feel so stinking strong. I moved up in weights because you kept saying, go heavy, go heavy, go heavy, go heavy. I'll say it again. Come on, two more, one more, one more. Here we go. Nice, you guys. One more move. It's a back fly. It's a back fly. Open that newspaper for the final time. Finish off this workout right here. Pull that belly tight. 12 of them. Let's go. That's one. Two. Keep that belly nice and tight. Control the weights on the way down. That's really important. Control the weights on the way down. You're doing so good. Nice. Let's go. This is it. Final move. Finish off that upper body. Yes. Two more. Two more. One and two. You are done with this beautiful back workout. Nice work. High fives to you at home. An awesome workout. Maybe add on to a run. Maybe you added onto a little core workout. Cardio and core got 10 minute workouts if you want to make it a 31. Let's just do some. Flap your wings. Yeah, Cool it down. Recover. Flap those wings. Yep, that feels good. Alternate which arm goes on top. Shake it out again. You have those heavy weights. You're hopefully going to feel this one tomorrow. Let's start, let's end. Where we started. Reach up nice and tall. Left wrist grabs right. Up and over. Left side. Body stretch. Nice. Back to center. Switch it out. Other side. Open up those lats. Awesome job. Let's do it again. Let's take it all the way down. And round again. Oh, all the way down, around. That feels good. Other side. Up, over. All the way down, around. Nice work, you guys. Go ahead, just give me some. Pedal it out, pedal back, pedal forward and give me one more set of hugs. Oh, flap those wings. Nice work you guys. Thanks so much for joining me for this back workout. We have more complete upper body workouts on the blog as well as lower body, total body. You can find it all@nourishmovelove.com keep it up you guys. Keep reaching for those heavy dumbbells. Come back and join us again. Have an awesome day.