30-Minute Back Workout At Home (Dumbbells Only)

Hi, I'm Lindsey Baumgren of Nourish Move Love, and this is your back workout. We are refilming one of our most popular workouts on YouTube. If you love new at home workouts, hit subscribe to our YouTube channel so you never miss a new one. All right, you guys, you have loved this back workout. It is the eight best back exercises for women you can do at home with a set of dumbbells. And we are refilming it because we have some new moves coming at you and we have a new format. We're going to go rep drop style, which is one of my favorite ways to train a specific muscle group that we are going to isolate, which is all about the back today, guys. And I have the awesome Rachel with me.

Hi.

She's going to be offering some modifications. We're going to have some moves. We're going to show you how you can do it both ways. Ok? If you are working on pull up gains, this one's for you. In fact, it was our members who are working on pull ups. We have a YouTube community and they have been working on pull ups and they said, we want to get better at pull ups. Give us more back exercises. So we said we're going to refilm this workout for you. If you want to know what it's like to become a member of our YouTube community, you just got to hit that join button below and you're going to learn all about the things you get. We have live workouts. We have an exclusive community chat. You get our videos 24 hours sooner. So many awesome perks to becoming a member of team nml. We'd love to see you there. Hit the join button and learn more about that. All right, you guys, let's jump into today's workout. It is eight back exercises. As we said. All you're gonna need are some dumbbells. I'm gonna throw in a bench to give you an option for some single arm rows. Okay? So you could grab a bench if you have it. Otherwise, it's just dumbbells New and we're gonna crush this back workout. And let's get started. Let's get started. Warm up. Let's warm it up. All right, you guys, we are going to warm it up. So you're going to start. Feet are planted underneath my hips. Big inhale. Reach up. Exhale, baby. Back bend. Pull. Activate those lats. Think about pulling your shoulder blades down towards your hips. Reach up. Do it again, baby. Back bend. Nice. Activating those lats. Let's do it again. Big reach and big pull down. Nice. From here, you're going to take those hands right behind your head. You're going to go into a good morning. So a little hip hinge and stand. We're going to warm up that entire spine. All right? So you're pushing those hips back, driving through the heels. Stand tall. Nice flat back, neutral spine all about the back. It's eight back exercises. Of course, those biceps are going to turn on a little bit because they're involved in those pulling movements. Right? Nice work. Go for three. Awesome job. Two. Last one. Nice. Now take it down. Hold this hinge position, and we're gonna go. Thumbs are gonna go up to the ceiling. You're gonna reach straight out. You're gonna go 45 and then to a T to the side. Go straight up 45t to the side. Nice. Straight up 45t to the side. Think about squeezing those shoulder blades down and back, down and back. Here we go. Nice work. Straight up 45 to this side. Nice work. Two more. Straight up 45 to this side dot Last one. Straight up 45 to this side. Stand up. Let's go for a little pivot twist because it feels good. Get those back cracks out. Little pivot twist. Little pivot twist. Right. We want a nice, stable spine while we're doing the moves, but we also want a mobile spine. It's going to move through a full range of motion. Last one. Nice work. Let's go ahead. Take it to the back of your mat. We're going to walk out to a high plank. Hinge over, walk out, find that nice high plank position. A nice stable base here with your feet. And you're just gonna row and row. So think about pulling. Hip your elbow to your hip. Elbow to your hip like you had dumbbells in your hand. Row for 8, 7, 6. You got it. 5, 4, 3, 2, and 1. I'm gonna lower down to my belly. Rachel's gonna stay in that all fours position and show you a modification. Bird Dog. I'm going to lift and squeeze. Arms are bent 90 degrees. Now I'm gonna reach away and pull back and relax. Lift and squeeze.

Reach, pull, relax.

Lift and squeeze.

Reach, pull, relax.

Two more squeeze.

Reach, pull, relax.

One more.

Squeeze. Reach, pull.

Nice work. From here. Go ahead. Just. Hips are gonna say hi. Hands are gonna walk away from you. Thumbs are gonna go up towards the ceiling. Now you're gonna think about dropping those lats, which is that big muscle right here, down to the ground, so right underneath your armpits. Just think about Dropping your armpits to the ground, creating length right here. Nice work. Bring it back up. Nice little cat cow. Again, we want that nice neutral spine, so let's arch it right here and then. Nice. Find that neutral spine. That's where we're going to want to stay throughout today's workout. Okay, go ahead. Tuck those toes on. Actually, let's go for a little spinal rotation. Let's go. Hand behind the head. Let's go for a little spinal rotation. A little T spine rotation. Nice. Important to stabilize our back before we really get into these moves. Nice. Warm it up. Go. 4. Nice work. Go. 3. Awesome job. 2 and 1. Let's switch it out. Other side. Hand behind the head. Drop the elbow gaze follows the elbow drop gaze follows.

Nice.

Keep those ribs tucked in. Pull down towards those hips. Nice work. Go for three. Awesome job. And two. Last one. Nice work. Find that quadruped position from here. Go ahead. Tuck your toes under. Push up and back. Take a nice little down dog stretch for me. Shake it all out. Walk your hands back to meet your feet. Just take a nice forward fold, releasing all that tension in that low back bend at the knees. Roll up two big shoulder rolls at the top. You ready to jump into this back? I'm excited. Awesome. All right, you guys, it looks like this. You have eight back exercises, okay? You're gonna do a drop in a drop rep, drop format, which means the first time through, we do 14 reps per exercise. Second time through, we do 12 reps. Third time through, we do 10 reps. So you're dropping two reps each set. Three times through three sets is like our magic number, right? Three sets is the magic number. Repetition and strength building. Nailed it.

Love it.

I'm gonna start heavy. Reverse grip row is your first move. So feet are in a nice, narrow stance. Punch to the gut. Core's nice and tight. Soft bend in the knees. Palms face me. And you're gonna reverse grip row. You're gonna do that for 14 reps. That's where we start. From there, we go into single arm rows. Start heavy. Back is a big muscle.

In fact, it's the biggest muscle in the upper body.

Holy bananas. That's why we're here. All right, 14 reps, we go in. So let's go row for one. Nice. Two. You're doing 14 reps. Can you try to not let those weights touch at the bottom? Good. Little challenge to keep constant tension on those dumbbells.

Squeeze.

Nice. It's a squeeze and hold at the top. Slow control lower. Squeeze and hold. Slow, controlled, lower. That's nine. Nice work. That's ten. You got four more. We'll go for four. Nice work. Go for three. You got it. Two. One. Nice work. Now we're gonna go into a single arm row so you can drop down to one dumbbell. I'm gonna bring my box in and show you an awesome bird dog row option. This is my favorite back exercise. If I had to choose one, it's this bad boy right here. So I'm gonna have right here. I'm in a bird dog position. I'm gonna have 14 rows. Let's go in three, two. Let's go. So row. Nice work. We're doing 14 on each arm. Doesn't matter which arm you start with. Rachel's got the single arm row from the ground for you. I just love the bird dog because, holy bananas, is my whole spine, my whole back turned on right now. It's such a challenging move for me, and I like the extra length I get at the bottom reach. Nice work. Four more. Let's go. Go for four. You got it. Three. Switching arms in two and one. Nice work. You're gonna switch arms. I'm just gonna walk over to the other side of my bench. Other arm. Rach, you ready?

Let's go.

We go in three, two. Let's go. Let's go. Row. 14 reps. Here we go. Nice work.

Ah, you know, this is a great workout. Someone commented this, and I think it's so smart. If you are going super heavy and taking a little slower reps, maybe you can change the video speed to 0.75. And someone said, then they're going at the perfect speed. And I said, that is so smart. I love that idea.

Especially for reps because. Right. You're going at your pace. Nice work. You got three. Awesome job. You've got two. Nice work. And one. Nice work. Set it down. Switch it out. Okay, we're moving on. We're going to straight arm pullbacks. A challenging move. I'm going to drop my weights down just a hair. I'm going to go down to my 15, see if I can get through all the reps with the 15's 14. It's a straight arm pullback. Hello, Lats. I'll show you from the side. Straight arm pullback. Let's go from the side. Let's go. 45 degrees. Show the people our strong back muscles. Right back and triceps are going to turn on here. Long lever. We go in three, two. Let's go. So you're pulling straight arm Back straight arm. Because the arm is straight and it's a nice long lever. This is a challenging move, Rach.

So tough.

It's going to activate those lats and those triceps. They're all going to turn on right here. Nice work. Can always alternate to one arm at a time. I'm feeling this. That's 10. Four more. Four more. Go four. Nice work. Go. Three. You got it. Two. And one. Holy bananas. That move gets me every time. All right, I'm gonna go back to my heavy deadlift in row. We're gonna go for a narrow row, which means palms are gonna face in deadlift. Do you know it's actually a really good low back exercise is the deadlift. So nice. Narrow stance. Hinge row at the bottom, stand up. That's one. You're gonna go for 14 of them. Slow and steady, right? Here we go in three, two. Let's go. Hinge row at the bottom, stand up, hinge row at the bottom. Nice. Probably our slowest move. Biggest compound, complex move. I think about crushing oranges in those armpits, keeping those weights nice and tight to the body. Nice. The deadlift definitely involves the back. That's why we've added it. This is a new move in the APE s back exercises. Mixing it up, Giving you the bird dog row option, giving you straight arm pullbacks. And this some new moves. You'll have to let us know if You've done the O.G. nice work. This is move rep number 10. Let's go. 10. You got four more. If you did the O.G. workout, which one do you like better, the O.G. or this one? Right. I don't know. We had Magic Mel said this was the OG was by far the best workout she's ever done. 3. Come back. Magic Mel, let us know. One more. Nice. That's 14. Awesome job. Dumbbell pullover. No. Plank and row. Plank and row. I'm gonna drop down. I'm gonna go heavy 20s. Come on.

There we go.

Each arm, each time you row, it counts as one rep. Okay, so you're only doing seven per side. Set up your plank. Rachel's gonna go to a kneeling plank. I'm gonna be in plank, plank and row. If I were working on pull ups, I would hit pause right now. I would go do my pull up reps instead of plank and row. That's what I would do if it were me. We go in three, two. Let's go row for one.

Two.

Nice.

Three.

You got it. Four. Five. Come on. Six. Knocking it out. Seven. You're halfway.

Nice.

Work team, stay in it right here. 4, 3, 2, and 1. From here, you're going down to your back side. Now we're going into a dumbbell pullover. So I'm gonna come into what would be like legs bent 90 degrees. You can hold the dumbbell this way. I'm gonna get less range of motion, but I'm gonna go this way because I like to hold the dumbbell this way. You can always hold it the other way. Dumbbell pullover. Arms stay straight. Again, long lever. 14 reps. In 3, 2, 1. So extend. Get that nice reach at the bottom. Pull overhead. Get that nice reach at the bottom. Exhale, pull the weight back overhead. So you could always do this on a bench or an exercise ball. It's going to give you a little bit more range of motion, a little bit more stretch at the bottom, which is what you want. Those nice long lats. Big lats. Now think about pulling your armpits to your hips. Nice. Inhale down. Exhale. Armpits to hips. There it is. Nice work, guys. I'm gonna feel a little tricep in this too. Nice work. Come on, come on. The pullover. Right? Way to work the lats without with dumbbells, which is really hard to do at home with just dumbbells if you don't have a lap pull down machine. Nice. You've got four more in you. Come on, let's go. Go. Four. Nice work. Go.

Three.

Awesome job. Come on. Two. You're gonna give me one more right here. Nice work. One dumbbell goes off to the side. You're gonna come up and over. If you're with me, down to that belly position. On your belly. If you're with Rachel, you're going back to bird dog. Okay, back to bird dog right here. You got two moves left. This and back flies. Arms have been at 90 degrees. I'm going to lift, extend, back, pull. Relax. Just like we did in the warm up. You're going for 14 reps. We go in three, two. Let's go. Lift.

And squeeze, reach, pull, release. Squeeze, reach, pull, release.

Nice work.

Squeeze, reach, pull.

Nice work. Nice work. If you have back pain right here, this move is something you want to work on. Nice work. Come on. You decide how hard this is by how much resistance you create with your body right here. Don't just let those arms go out in here. Make them work.

Squeeze, reach, pull.

This is very active.

Squeeze, reach, pull.

Nice work. Three more.

Squeeze, reach, pull.

Two more. Two more.

Squeeze, reach,.

One more. One more.

Squeeze, reach, pull.

Yes. One more move. And it is the back fly right here. Okay. This is the move I have to go the lightest on. It is a challenging move. You could always alternate your arms. Hinge over. You're flying. Okay, Squeezing those shoulder blades together, opening a newspaper in three, two. Let's go. 14 reps. The hardest part is controlling the down. A lot of times it's up, Let it fall down. No control. Up, Up. Control down. Control up, control down. Squeeze that back. Come on. Up. This is move number nine or move number eight. Technically nine because you did the rows on each side. Move number. Eight of eight. Let's go. Finish strong. Big, strong back. Four more. Four more. Let's go, final four. Nice work.

Three.

You got it. Two. One more. All right, you ready to do that two more times. Now we drop reps. The good news is, yeah, we drop the reps, grab some water. So you go from 14 reps, what you just did, now you're down to 12 reps. You drop 2 reps per move, and then we go 10 reps for the final round. Theory is it gets easier, right? The theory is, can you stay with the same weight through the entire workout? You're dropping reps. Maybe you're a real go getter and you go up in weights.

Love it.

All right, so I'm going to go back to those 20s what I started with. Reverse grip row. Reverse grip row. Right here. Palms are going to face out. Squeeze and pull. All right, here we go. How many reps we got, Rach? 12. 12. A little mental game here. 12. All right, palms face out. Roll the shoulder blades down and back. Hinge over, soft bend in the knees, roll for 12. And three. Two. Let's go. Palms face me. Go. 12. Nice work. 11. Nice work. 10. There's something about counting down. I was just trying to say that.

9.

That makes easier.

8.

7. You got it. 6. Come on. 5. Nice work. 4. Yes. 3 and 2 and 1. Single arm. Single arm. I'm bringing Betty the box back in. I'm going for my bird dog rows, hands down. My favorite back exercise around. Here we go. 12 on the right, 12 on the left. We go in three, two. Let's row, let's row. Come on. Nice work on this. I really like to think about pulling elbow to hip. Think about pulling from the elbow versus pulling from the wrist. Nice loose grip on your dumbbell, Right? Don't have to death grip it. Put the work into your back. Put the work into your back. Right here. Yes. This is 10. Go 10. You've got two more two and one. Switch your arms. Switch your arms. Here we go. 12 reps. Other side. Ready, Rach? We go in three, two. Let's row up. Nice work. Nice work. Oh, my core is so turned on in this move. I just love it. Come on.

I love that Bethy's here with us because this move reminds me of a lot of your pregnancy workouts.

I feel like that single arm row.

Yeah.

I mean, back is one of the biggest mommy muscles. Right. In my opinion. Nice work. Two more. Two more up. Nice work. Last one up. You'll hear, I mean, when you go through pregnancy, talk about that extra stress and pressure on the back, right? And then often our core gets weakened, which puts more stress and pressure on our back. Doing all things like lifting the kids, lifting the car seats, lifting the groceries. Gotta have a strong back. Yeah, Strong back. Here we go. Straight arm pullbacks. Straight arm pullbacks. Here we go. We'll go to that 45 degree again. Stick with these 15s. We're going for 12. Hinge it over. Straight arm. 3. 2. Let's go. Go.

12.

11. Nice work. 10. Come on. 9. You got it.

8.

Stay with it. 7. This is one of those moves you're gonna come back to and you're gonna feel stronger. I know Tova said this is. She is just obsessed with this back workout because of the strength gain she's seen from coming back to. Two more, two more. One more, one more.

That's tough.

All right, here we go. From straight arm pullbacks into deadlift. I'm gonna go back to my 20s. Deadlift. Narrow row, palms face in. Right. This is that slow, controlled movement. Crush some oranges in your armpits. Turn on your lats. Deadlift in three, two. Let's go. Hinge row at the bottom. Palms face in and out. That's one hinge row at the bottom. Nice. And up. There we go. It's always fun to connect with you guys and film the new workouts versus the old workouts. I love comparing and kind of put them against each other and see which ones you like better.

Also to see just, like, how we've grown.

Oh, man.

Video audio, Right.

You get Rachel. Now you get modifications. She wasn't in the original video. And just how much stronger we've both personally gotten. Truly. I think if you look back to where we first started feeling filming, I was filming with, like, fives and tens. Yeah. Now I've got twenties in my hands. Yes. We love it. Two more. Two. Here we go. Last one. It all takes time. It all takes time. Nice work. From that, we go right into plank and row. I got to keep these heavy weights because I did it last time. All right, you're doing 12 rows. Only six per arm. Set up your plank kneeling option. You can always take it up to an incline. We're in a plank and row in three, two. Let's go. Go. One. One, two. Do you like the counting backwards or down?

I love it.

10. 9, 8. You got it. Come on. Keep those hips square and stable. Nice work. Right here. One arm at a time. Elbow to hip. Elbow to hip. Two more. Two. And one. Backside pullovers. Backside pullovers. One of my personal faves.

I love this move.

I love the pullover.

We haven't done it for a little bit. I feel like.

Right, we haven't. You're right. Okay, pick your poison. How you want to hold that weight. 10 of them. Nice long lever. Here we go. Let's go. 12 of them. I should say 12. That's one. Nice. That's. You want to make it harder. You can hold the glue bridge while you do this. There we go. You go. 3. It's a way to make every move just a little harder. Nice work. Slow and controlled again. Pulling those armpits down to the hips. Armpits to hips. Using that breath. Big exhale. You've got one weight. You could always double up the weights here if you want to go heavier. Or grab one heavy dumbbell. Come on. Nice work. Here we go. That's ten. Two more. Two more. Pull and squeeze. One more. One more. Right here. Nice. Now we go. Body weight on your belly. Rachel's got the bird dog. I've got the prone Fly with the reach again. You could pick either the plank and row or this move to sub your pull ups for if you're working on pull ups at home. Hit pause, crank out those pull ups. We go for 12 and 3, 2. Let's go. Lift and squeeze.

Reach, pull, release. Squeeze, reach, pull, release.

Nice work. Big, strong back again. Remember, you need to create resistance here with your body weight.

Lift, reach, pull, release. Squeeze, reach, pull, release.

It's nice to have options that you can do with just your body weight. You could take this traveling with you. Or dumbbells. You don't have access to the gym. You can find that lat, pull downs, those rows. TRX can feel like the only back exercises when in reality there's so many ways to work your back at home. Nice work. That's 12. Love it. Crush it. Back fly, back fly. Here we go. Back fly. 12 of them. Final move. Move eight. Hinge it over. Soft bend in those knees. Let's fly. Fly for 12. That water break comes for you in three. Two. Let's go after this move. Come on. 12. 11. Here we go. 10. Nice work. 9. You got it. 8. Finish strong. 7. You're so strong.

6.

Hang with it. 5. Almost there. 4. Come on. Final three. And two and one. Nice work, team. Grab some water. Holy bananas. That back is feeling it.

It's like a true strength workout, right?

Like it is very much isolating a specific muscle in your body. The back. Like slow, steady gains. We got one more time through and it's gonna fly because it's only 10 reps per round. You ready, Rach? I love it.

Let's go.

10 reps. 10 reps. Grab those heavy weights. Can you stick with them? Reverse grip row. Reverse grip row. Right here. Soft bend in those knees. We go for 10. Let's knock it out in three, two. Let's go. Let's go. Go. 10. Nine. There it is. Eight. Come on. Seven. You got it. Six. Stay with it. Five and four.

Three.

Nice. Two and one. Single arm, single arm. Can you go a little bit heavier here? That's your challenge. Last time on Betty the Box. Let's go. Single arm row 10 of them in three, two. Let's go. Go for 10. Nice. Nine. Make sure you get that full reach at the bottom, that full extension pull. Nice work. Yes. There it is. Final five. Come on. Four. Switching arms in three. And two and one. Nice work. Switching arms, switching arms. Here we go. Right into it. 10 reps. 3, 2. Let's row. Go for 10. Nice. 9. You got it. 8. Stay with it. 7. You're so strong. Come on. 6. 5 and 4. Nice. 3, 2 and 1. Nice work. Off the box. Straight arm pullbacks. Straight arm pullbacks. For the final time, I'm gonna knock this move out. I know it's your fave move, right, rach?

Oh, yeah.

10 reps. 10 reps. Hinge it over. Straight arm pullbacks in three, two. Let's go. Go. 10. Come on. Nine. There's something about that rep drop. Three feels so attainable, this format. Yes. Five more. Five more. Five. Four. Come on. Three. Two. One. Holy bananas. There we go. It's hard. It's hard. You are tough. Deadlift in row. Palms facing. Deadlift in row. Here we go. Stop bending those knees. Three, two. Let's go. Hinge row. That's one. Come on. Two. Nice work. Three. Stay with it. Come on. Nice. Halfway, guys. Halfway. Five more. Five more. Other side of it.

Five.

Nice strong back.

Four.

Squeeze at the top. Come on. Three. Finish. Two. Last one. Here we go. You're down to the ground for plank and row. Plank and row. Let's go.

Flying.

Ten of them. We are cruising, finishing strong. We go in three, two. Let's go, let's go. 10, nine, eight, seven. You got it. Six and five. Four. Three, two and one. Nice work, team. Pullovers. Pullovers on your backside. Add the glute bridge. Or don't. It's ten of them.

Ready?

Three, two. Let's go. You can always take more break between reps if you need it. Nice work. We are just getting a quick, efficient workout in. A great strength workout that you can do at home. Totally isolating those back muscles. Nice work. Like I said, so important for women in general, for posture and just overall health. Spinal health.

Love training the back, too. Like, it's such a big, strong muscle. You can normally lift really heavy.

Nice. Two more.

Two.

I totally agree. And one. It's like the leg of your upper body. Like, legs are so big and strong. You can train them on your belly. Yeah, that always feels good after a leg day. You feel like you exerted a lot of energy. Same with back. Here we go. Here we go. Ten of them. Three, two. Let's go.

Squeeze, reach, pull, and down.

Nice work.

Squeeze, reach, pull, and down.

You guys are almost there. This and back flies finish nice and strong. Right here, right here.

Squeeze, reach, pull.

Five more, five more.

Squeeze, reach, pull.

You've got it.

Squeeze, reach, pull.

Come on, come on. Yes, you can. Two more, two more. Up.

Push, pull.

Last one, last one up.

Push, pull.

Are you ready for your final back exercise? It is the fly. The fly. We're finishing strong, guys. Here we go. Ten of them and you are out of here. Hinge it over. Let's go in three, two. Let's go. Go for 10. You got it. Nine. Come on. Eight. Big strong backs right here.

Seven.

Yes, you can. Six. Stay with it. Five. Nice work. Four. You're so awesome. Final three. And two and one. I think I hit failure.

There you go.

Fatigue. Shake it out. How are we feeling? High fives. High fives at home. You did it. Let's just flap those arms. Flap it, flap it, flap it. Oh, that feels good, right?

That was like straight work.

No rep. That was a lot of stinking work. A lot of stinking work. You know what, Rach, grab your weights if you can. We did this in one of our lower body workouts, and it's a great way to release your back. So if you're feeling some of that tension right here. Your low back. First, we're going to stretch it out. Big inhale, reach up. Exhale, baby back bend. Take your palms, your hand to your low back and just open it up right here. Gently think about spreading your chest apart. Nice little spinal extension. Nice. Now we're going to do the opposite. You're going to place your toes on your weights. You're just going to get your toes elevated. And from here, you're going to be a big inhale up, exhale, Reach for the ground. Just round through that spine. Can you get your hands under those weights? Maybe your hands to the ground. Just a great way to fully extend. Lock out through those hamstrings and just release all that tension in the back. That should feel so good, Especially that lower back. That lower back, yeah. Great way to shake it out after this workout. Nice. From here, you can remove those weights. Off to the side. Step yourself down into a quadruped position. A little cat. Cow, of course. Let's drop the belly, lift the chin and reverse it. Tuck the spine up towards the ceiling. Nice. Do that again for me. Drop the belly, lift the chin, and this time, hold that tuck. Take your right arm and thread it underneath your left wrist. We spent so much time pulling our shoulder blades together in this workout. Now let's pull those shoulder blades apart. Pull it apart, pull it apart. That feels good, right? Nice. Back to neutral. Drop the belly, lift the chin. Reverse it. Nice. Looking down at that belly button. Hold this and then thread the left hand underneath the right wrist. Pull the shoulder blades apart. Pull, pull, pull apart. Should feel so good. Nice. Bring it back to center. Rachel, you can go into that bird dog again. I'm going to lower down to the ground and just go onto my forearms here and just go for a nice little mini cobra again. Opening up the chest, hitting that low back right here. It's going to hang out here. It's a really great position to come back to, especially if you have some of that low back pain. Just hanging out right here should feel so good. All right, you ready? One more stretch. Come into child's pose. Big toes to touch. Knees are nice and wide. Take your right hand, walk it over to left side of your body. Place your left hand on top and hello, lats right there. That big muscle that we got so into today. You're just going to stretch. Think about creating as much length from fingertip to through that lat as you can. Nice. Go ahead, switch it out. Left hand comes over to that side of the body right hand goes on top and again just sitting those hips back creating so much length through that latter. Awesome job you guys. So stinkin proud of you. I hope you enjoyed these back exercises at home and I'd love to hear your feedback. Did you like the original or this one better? Have a great rest of your day. We look forward to sweating with you again really soon. Thanks so much for crushing that back workout with me. If you loved it, hit a subscribe to our YouTube channel. It helps us out a lot. And if you love this workout, you would also love our upper body pull workout, which you can find right here. Or you can find all of our upper body workouts in this playlist right here. Have a great day.