Maybe you’ve been neglecting your back because you think you need a full gym setup. Or maybe you just don’t know where to start. And that’s okay!
This dumbbell back workout for women has you covered.
Today’s workout consists of 4 simple exercises, each 40 seconds long with 20-second rest intervals.
Grab a set of dumbbells and a bench (or a chair works too). Ready? Let’s get into it!
Supportive Single Arm Back Row
For this one, you’ll use a bench, table, or chair to support yourself while you row.
The key here is thinking about driving your elbow back toward your pocket rather than just pulling the dumbbell up with your hand.
It’s a small mental shift, but it makes a huge difference in actually feeling your lats work.
How to perform:
- Use a bench, table, or chair for support.
- Position your shoulders square to the floor with your back nice and straight.
- Place your opposite foot forward (left foot forward when rowing with right arm).
- Drive your elbow backwards, bringing your hand towards your pocket.
- Squeeze and hold for a moment at the top of the movement.
- Focus on moving your elbow rather than pulling the dumbbell with your hand.
- Complete 40 seconds on each side, then switch.
Bent Over Close Grip Row
You’ll hold one dumbbell with both hands for this back exercise.
This move mainly targets your rhomboids (those muscles between your shoulder blades), but you’ll probably feel your lats fire up too.
If you’re not feeling it in your upper back, try sitting back a little more and really focus on squeezing those elbows backward.
How to perform:
- Stand with a bend in your knees, hinging at the hips.
- Keep your back nice and flat.
- Hold the dumbbell with both hands.
- Bring the dumbbell up towards your chest, driving the elbows back.
- Control the lower down.
- Sit back in this position and really focus on driving the elbows backwards.
- Squeeze and hold, then control the movement.
Reverse Flies
This one is super easy to cheat on with momentum—so don’t!
A helpful trick is to think about lifting the dumbbells with your pinkies.
Keep your arms in line with your shoulders or just slightly lower, and make sure there’s a soft bend in your elbows.
If you’re breezing through without struggling on the last few reps, it’s time to grab heavier weights.
How to perform:
- Sit on a bench or stand bent over.
- Position your legs bent in front of you.
- Hold dumbbells with palms facing the floor.
- Keep a slight bend in your elbows.
- Squeeze and lift the dumbbells, then hold and lower.
- Think about lifting the dumbbells with your pinkies.
- Keep your arms in line with your shoulders or just a tad bit lower.
- Avoid using momentum.
Dumbbell Pullover
You can do this dumbbell back workout move on a bench or on the floor—the bench just gives you a bit more range of motion.
As you bring the dumbbell back up, focus on pressing your shoulder blades down your back and squeezing your lats.
If you’re having trouble feeling the movement, go lighter on the weight until you nail the mind-to-muscle connection—it’s easy to hurt yourself if you go too heavy too soon.
How to perform:
- Lie on a bench or on the floor.
- Hold the dumbbell above your head.
- Keep a slight bend in your elbows the whole time.
- Drop the dumbbell back behind your head.
- Squeeze your lats and use them to bring the dumbbell back up above your face.
- Press your shoulder blades down your back as you bring the dumbbell up.
- Focus on the mind-to-muscle connection.
- Use a lighter weight if you’re struggling to feel the movement properly.
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.
