Training your back can feel tricky, since you can’t see those muscles working in the mirror. That’s why your arms often end up doing all the pulling.
Today’s back workout helps you fix that with 5 simple dumbbell exercises and form tips that put the work back where it belongs.
Plus, these at-home back workouts for women only take 15 minutes. So grab a heavier and a lighter pair of dumbbells, and let’s get pulling!
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Underhand Bent-Over Row
Your first row uses an underhand grip, which lets your biceps pitch in so you can lift heavier.
And that extra weight builds a strong back over time.
Keep your upper body still, though, and if you start swinging, go a bit lighter.
How to perform:
- Hold a heavier dumbbell in each hand.
- Turn your palms to face away from you.
- Keep a soft bend in your knees.
- Hinge forward at your hips with a flat back.
- Drive your elbows back toward your belly.
- Squeeze your back muscles at the top.
- Lower the dumbbells slowly with control.
Track your workouts like coloring in your planner.
Every workout type gets its own color, so one look shows how your month went.
Single Arm Row
Does your stronger side always take over? This row helps, since each side pulls its own weight.
Just treat your hand like a hook so your back does the pulling.
And for back workouts at home, lean on a sturdy chair for extra balance.
How to perform:
- Hold one heavier dumbbell in your working hand.
- Step into a staggered stance.
- Brace your free hand on your front thigh.
- Hinge forward with a flat back.
- Let the dumbbell hang, palm facing in.
- Drive your elbow back toward your hip.
- Keep your shoulders and hips square.
- Lower the dumbbell slowly with control.
- Switch legs and arms, then repeat on the other side.
Bent-Over Lat Pullback
Next, you’ll zero in on your lats (the biggest muscles in your back).
Since it’s all about slow squeezes, this one’s perfect for a back toning workout.
As you get tired, just don’t let your shoulders creep up toward your ears.
How to perform:
- Hold a lighter dumbbell in each hand.
- Stand with feet about shoulder width apart.
- Soften your knees and hinge at your hips.
- Let the dumbbells hang in front of you.
- Sweep both arms back past your hips.
- Lead the movement with your pinkies.
- Squeeze your lats and hold briefly.
- Lower the dumbbells slowly with control.
Dumbbell Pullover
Pullovers often get skipped in back workouts for women, which is a shame, since they stretch and work your lats at once.
Your lower back also gets a well-earned break from hinging.
And don’t worry if it arches a little, because that’s totally normal.
How to perform:
- Lie on your back with knees bent.
- Keep your feet flat on the floor.
- Hold one heavier dumbbell in both palms.
- Start with the dumbbell above your chest.
- Lower it slowly behind your head.
- Press your shoulder blades down.
- Use your lats to pull it back over your chest.
- Stay engaged at the top before the next rep.
Bent-Over Reverse Fly
You made it to the last move of this back workout!
Now let’s finish with the small muscles on the backs of your shoulders, so even light weights will feel heavy.
Here’s a little trick: imagine you’re pinching a pencil between your shoulder blades.
How to perform:
- Hold a lighter dumbbell in each hand.
- Turn your palms to face each other.
- Hinge forward at your hips with soft knees.
- Sit on a chair instead to ease your lower back.
- Lift both arms out to the sides.
- Squeeze your shoulder blades together.
- Hold the squeeze briefly at the top.
- Lower the dumbbells slowly with control.
Article Medically reviewed by
I’m fitness coach Ashley Castleberry, an NASM-certified personal trainer and nutritionist, as well as a coach on an established YouTube Channel with over 1 million followers. With certifications from major fitness brands, I specialize in athletic, HIIT, and strength training. Leveraging my experience coaching clients on lifestyle changes, I provide customized exercise and nutrition guidance to help people reach their fitness goals, whether that be weight loss, muscle gain or overall health improvement.
