Upper Body Workouts

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

Build strong, sculpted arms and back muscles with this at-home ARM and BACK Workout with weights! Nine of the best dumbbell back and arm exercises designed to burn out EVERY arm muscle; with extra emphasis on the largest upper body muscle — the back muscles.

The back is the largest muscle group in the upper body. And the larger the muscle group, the more calories you burn.

This 25-minute arm and back workout at home is designed to burn calories while strengthening and toning your back, shoulders, chest, triceps and biceps. 

Each circuit in today’s arm workout contains one back exercise AND one exercise that targets the back plus an additional muscle group — chest, shoulders, triceps, and biceps.

Making this one effective arm and back workout with weights!

This workout is brought to you in partnership with lululemon. And this post does include affiliate links; I do make a commission off items purchased through this post at no additional cost to you. All words and opinions are my own. Thank you for supporting the brands that make Nourish Move Love and all the content you see on this blog possible.

Is it good to workout back and arms together?

YES! I love training the back and arms together because it provides you with a complete upper body workout.

The back is the largest muscle group in the upper body, but you often use other arm muscles, like the biceps and shoulders, to assist with back exercises.

One of the reasons we created this Upper Body Pull Workout super-setting the back and biceps. Because the back and biceps often work together during pull exercises.

Because the back is a big muscle group it takes heavier weight (or more reps) to reach muscular hypertrophy or muscle growth.

That’s why every circuit in this back and arms workout includes a back exercise as the “base” move (lots of reps for those big back muscles). 

25-Minute Arm and Back Workout At Home

This strength-focused upper body workout is designed to challenge EVERY ARM MUSCLE — with extra emphasis on your back muscles! 

You can do this workout at home or in the gym. All you need is a set of dumbbells for these nine back and arm exercises.

I suggest adding this arm and back workout with weights to your routine once a week as your ‘arm day’ workout.

Workout Equipment:

Medium to heavy set of dumbbells.

We’re using 10, 15 and 20 lb dumbbells! Option to add a bench or stability ball (a great additional during pregnancy).

Workout Instructions:

Follow along with the guided Back and Arm Video on YouTube, led by certified personal trainer Lindsey Bomgren. 

I’ll be your personal trainer and coach you through all nine arm exercises, providing form cues and modifications.

Alternatively, work through these nine arm and back exercises at home below at your own pace. I’ve included GIFs of the exercises below.

The Arm and Back Workout Looks Like This:

• 4 Circuits
• 2 Upper Body Strength Exercises Per Circuit
• One Back Exercise and Back Plus Additional Arm Muscles Group Exercise (40 Seconds of Work, 20 Seconds of Rest)
• Repeat Each Circuit x2

Arm and Back Workout with Weights 

CIRCUIT ONE: Back + Chest

1. Sumo Squat Dead Start Rows (Modification: Single Arm Back Row)
2. 2 Push Ups + 2 Single Arm Rows

X2 Sets

CIRCUIT TWO: Back + Shoulders 

1. Split Stance Back Flys
2. Warrior 2 Single Arm Row + Shoulder Press

X2 Sets

CIRCUIT THREE: Back + Triceps 

1. Dumbbell Pullover
2. Straight Arm Momentum Pull Backs

X2 Sets

CIRCUIT FOUR: Back + Biceps 

1. Single Arm Reverse Grip Rows
2. 2 Bent Over Rows + 2 Standing Bicep Curls

X2 Sets

BURNOUT: BONUS Back + Core (1 Minute Burnout Move)

1. Overhead March

9 Best Arm and Back Exercises with Weights

1. Sumo Squat Dead Start Rows

Targets: Legs, glutes, quads, hamstrings, lower back, lats, abs and core.

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.

2. 2 Push-Ups + 2 Single Arm Rows

Targets: Back, chest, shoulders, triceps, abs, obliques and core muscles.

How to do 2 Push Ups + 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.

3. Split Stance Back Flys

Targets: Upper arms including the posterior deltoids (rear shoulders), and major upper back muscles including the rhomboids and trapezius.

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.

4. Warrior 2 Single Arm Row + Shoulder Press

Targets: The lower back, mid-back and lats, shoulders, abs and obliques.

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.

5. Dumbbell Pullover

Targets: Mainly the lats (latissimus dorsi) and pecs (pectoralis major and pectoralis minor) while also targeting the core and abs for stability.

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.

6. Straight Arm Momentum Pull Backs

Targets: The back of the arms including the triceps, lats, rear deltoids (shoulders), rhomboids and traps.

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.

How to do Single Arm Reverse Grip Row:

1. Take a staggered-stance — left foot forward, right foot back.
2. Start with the dumbbell in your right hand, palm facing out away from the body (underhand grip).
3. Hinge at the hips until your torso is parallel to the floor.
4. Hold this staggered position while performing a single arm row on the right side. Pull your elbow up to meet your right hip, squeezing your back.
5. Control the dumbbell back down to the starting position.
6. Repeat on the left side of the body.

Modification: Option to place your left elbow on your left knee for additional support.

8. 2 Bent Over Rows + 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 2 Bent Over Rows and 2 Standing Bicep Curls:

1. Stand with your feet hip-width apart, knees slightly bent.
2. Grip a set of dumbbells, palms facing out away from the body.
3. Hinge at the hips until your chest is parallel to the floor.
4. Pull the weights back towards your hips, performing two bent over back rows. Feel your shoulder blades squeeze together with each row.
5. Then, stand tall and perform two standing bicep curls. Squeeze your bicep muscle to curl the weights up to shoulder-height as you exhale.
6. Repeat this sequence of 2 bent over back rows and 2 standing curls for 40 seconds.

9. Dumbbell Overhead March 

Targets: Back, shoulders, stabilizing shoulder muscles and core.

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.

Shop This Post: Our Favorite lululemon Leggings + Workout Apparel

As a group fitness instructor, I’ve been a lululemon fan for years!

I basically live in the lululemon Align leggings and value the quality and fit of my workout apparel.

Not only do I love the comfort and fit of lululemon workout apparel, but it’s quality apparel that’s made to last (several of these items have been staples in my closet for years).

Lindsey is Wearing:

1. lululemon Align High Rise Leggings (25″). The BEST weightless and buttery soft leggings! The Aligns are a team favorite around here because they’re so comfortable and really flattering for all body shapes and sizes. These are also Lindsey’s go-to maternity leggings during pregnancy.
   Size and Fit: They have a good amount of stretch so we tend to size down in the Aligns (from a 6 to a 4). But Lindsey does order a size 6 for pregnancy.
2.  lululemon Swiftly Tech Racerback Tank. Hip-length and designed for running and training. lululemon did recently launch a ‘race length’ or crop version of this popular swifty tech tank as well.
   Size and Fit: I love the seamless fit of this tank. I normally wear a size 6, but for pregnancy I sized up to a size 8 (for the longer length). And I like to layer this tank with the Energy Bra or high neck Wunder Train Bra for extra coverage.
3. lululemon Skinny Scrunchie. These scrunchies are a new staple in my wardrobe, because I have them in almost every color (so I can match my workout outfit). A great way to avoid hair breakage since my hair is always in a ponytail and I love the firm hold for HIIT workouts.

Rachel is Wearing:

1. lululemon Wunder Train Leggings (25″). Our favorite workout legging from lululemon! They have the buttery softness of the Align leggings, but with a little more compression at the waist to help the waistband stay up during high intensity workouts.
   Size and Fit: These run true to size, both Lindsey and Rachel wear a size 6.
2. lululemon Stash It Bra. Runners, I think you’ll LOVE this bra! It has medium compression and support so you’ll feel secure while moving through high impact exercises, but doesn’t dig into your shoulders or back. It also has storage options for your essentials (like keys and cards).
   Size and Fit: This bra is designed to keep you secure during runs and high impact workouts. I like a medium level of compression, so I size up (the size 6 is snug on my smaller chest, and I prefer a size 8).

A few reasons why we love shopping lululemon (especially around the holiday season) include:

• Free Shipping and Returns On Every Order (no minimum purchase)
• High Quality Products (everything I’ve purchased from lululemon has lasted me YEARS)
• Extended Shipping Cut-Off Date (order by December 20th to receive by Christmas Eve)

This workout is brought to you in partnership with lululemon. And this post does include affiliate links; I do make a commission of items purchased through this post at no additional cost to you. All words and opinions are my own. Thank you for supporting the brands that make Nourish Move Love and all the content you see on this blog possible.

Pin this Workout: 25-Minute Arm and Back Workout with Weights

More of My Most Popular Arm and Back Workouts:

• 8 Best Dumbbell Back Exercises for Women
• 35-Minute Back and Biceps Workout
• 25-Minute Arms and Abs Workout At Home
• 30-Minute Toned Arms + Abs Workout
• 5 Best Upper Body Exercises for Women