25-Minute Arm and Back Workout At Home (Dumbbells)

How To Do Sumo Squat Dead Start Rows

1. Start in a wide squat stance or sumo squat. Feet wider than hips and shoulders, knees bent, toes slightly pointed out.
2. Place a set of dumbbells on the ground between your legs. Drop your hips to lower into the bottom of a wide squat and hinge forward bringing your torso parallel to the ground.
3. Hold this low squat, bent over row position, as you alternate pulling the weights back toward your hip. Right arm first.
4. Control the dumbbell back down to the mat. Then, perform a single arm back row on the left arm; pulling the weight back toward your left hip.
5. Continue to alternate the back rows while holding the wide squat the entire time.

Modification: If holding the wide squat stance becomes uncomfortable you can perform single arm bent over back row. Option to place your opposite hand on a chair or bench for additional support.

How To Do 2 Push Ups And 2 Single Arm Rows

1. Start in a high plank position with your shoulders stacked over your wrists. Place your left hand flat on the mat and your right hand on a stable dumbbell. Pull your kneecaps up towards your belly, feet hip-width apart.
2. Hold this plank position, maintaining a straight line with your body, gaze slightly in front of you.
3. Slowly lower your chest down towards the ground as your elbows fall back towards your hips (not out to the sides).
4. Once at the bottom of your push up, exhale as you push back up into high plank position. Repeat for a total of 2 push ups.
5. Once you’re in the push-up position after completing your second push up, perform a single arm dumbbell row on the right by pulling your right elbow up to meet your right rib cage; squeezing your back and keeping your shoulder down and back.
6. Control the dumbbell back down to the starting position. Repeat for a total of 2 single arm dumbbell rows.
7. Repeat this sequence of 2 push ups and 2 single arm rows for 40 seconds. Switch sides, performing for the single arm row on the left for the second set.

Modification: Option to take the push ups and rows from your knees or add an incline by placing your hands on a chair or bench.

How To Do Split Stance Reverse Flys

1. Stand with your feet slightly wider than shoulder-width apart, knees slightly bent. Step your left foot back behind you, finding a split stance (like a staggered stance though your feet will be farther apart).
2. Grip a set of dumbbells, palms facing in towards each other.
3. Hinge forward at the hips until your body is in a straight line.
4. Open your arms, raising the dumbbells until they come in line with your shoulders as you squeeze your shoulder blades together (maintain a soft bend in the elbows).
5. Control the dumbbells back down. Return to the starting position, trying not to let the dumbbells touch at the bottom.

How To Do Warrior 2 Single Arm Row And Shoulder Press

1. Find Warrior 2 stance by standing with feet parallel and wider than shoulder-width apart. Turn your right foot out 90 degrees, then bend your left knee. Be sure to keep your knee above your ankle and pointing over your toes.
2. Hold a dumbbell in your left hand.
3. Hinge forward at the hips into a bent over row position, neutral spine, flat back from head to tailbone.
4. Perform a single arm row by pulling the dumbbell back toward your left hip.
5. Hold at the top of the row, and stand up to perform a single arm overhead press. Pressing the dumbbell in the left hand straight overhead.
6. With control, lower the dumbbell back down to shoulder height. Then, hinge forward again and repeat the row to press movement.
7. Repeat this row and press sequence for 40 seconds.

How To Do A Dumbbell Pullover

1. Start lying on your back, with legs bent at 90 degrees, hold one or two dumbbells in your hands with arms extended overhead.
2. Maintaining straight arms, with a slight bend in the elbows, slowly lower the dumbbell(s) overhead towards the ground. Fully extending while trying to keep your low back pressed into the mat/ground.
3. Then pull the dumbbell(s) back overhead, engaging the lats, to return back to the starting position.

Modification: Option to lay on a bench or stability ball which will also allow you a greater range of motion.

How To Do Straight Arm Momentum Pull Backs Or Kickbacks

1. Stand with your feet slightly wider than shoulder-width apart, knees slightly bent. Grip a set of dumbbells, palms facing in towards each other.
2. Hinge forward at the hips until your body is in a straight line (torso parallel to the mat).
3. Keep your arms straight as you pull both dumbbells back to your hips (just past your hips).
4. Control the dumbbells back down. Return to the starting position, trying not to let the dumbbells touch at the bottom.
5. Repeat these pullbacks for 40 seconds.

7. Single Arm Reverse Grip Row

Targets: Mainly the latissimus dorsi (or lats; the largest back muscle known for its large, flat “V” shape) and biceps.

8. 2 Bent Over Rows And 2 Standing Bicep Curls

Targets: Both the lower back and upper back, specifically the lats and rhomboids as well as the bicep muscles.

How To Do An Overhead Carry Or March

1. Start standing with feet shoulder-width apart, slight bend in your knees. Hold a dumbbell in each hand, elbows in line with your shoulders, palms facing in towards each other (neutral grip).
2. Extend your arms straight overhead, pressing the weights overhead. Keeping elbows tight (bicep by ear, palms in). Core engaged.
3. With control, lift your right knee up to find a 90-degree angle. Hold for a second, then slowly lower it back down to the ground.
4. Alternate the march by then pulling your left knee up to find a 90-degree angle.
5. Repeat this marching sequence for 60 seconds, holding the dumbbells overhead the entire time.

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