20-Minute Back and Arm Workout (Max 20 Day 7)
Build strong, defined back and arm muscles with this 20-minute back and arm workout. This rep drop arm workout is designed to strengthen the upper body, improve posture and build functional strength for everyday life.
This is DAY 7 of my Max 20 Program.
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This is Day 7 of my Max 20 Program, and this workout is focused on building a strong back (the largest muscle group in your upper body) while also strengthening your arms, shoulders and grip.
As a mom and a trainer who is passionate about strength training, I’ve learned how important it is to build a strong upper body – especially your back muscles. This workout targets your back and arms for a reason. The back and arm muscles work together to create balance and stability through the upper body, which translates into better movement patterns in your daily life. Carrying kids, lifting groceries, pulling yourself up, even just standing tall – all of it becomes easier when the back is strong and activated.
One of the biggest benefits of training your back is improved posture. So many of us spend hours sitting, scrolling or hunched over screens, which leads to rounded shoulders and “tech neck.”
Strengthening the back helps pull your shoulders back into alignment, opening up your chest and supporting better movement patterns. Pair that with strong arms and grip, and you’re not just building definition; you’re building strength that actually shows up in your everyday life.
And yes – this workout includes a lot of pull-ups (I’m a big believer in them!). They’re tough and humbling, but I believe everyone should strive for them. Pull-ups are one of the most empowering strength exercises because they require full-body coordination, grip strength and core control. Even if you start with band-assisted or inverted rows, the process of training toward a pull-up will completely transform your upper-body strength and confidence.
We also hit the shoulders, biceps and triceps in this workout. Lateral raises help strengthen and stabilize the shoulders (one of the most mobile joints in your body). Hammer curls build forearm and grip strength, which is strongly linked to overall strength and longevity. Overhead tricep extensions target the long head of the triceps, helping build stronger, more defined arms while also supporting shoulder function.
When it’s time to grab your dumbbells today, don’t be shy with the weight. This is a rep drop workout, so as the reps go down, your weight or your effort should go up. Those last 2-3 reps should feel hard. That’s where the change happens.
Workout Details
This strength-focused upper body workout is designed to challenge every arm muscle, with extra emphasis on your back muscles.
I recommend incorporating 1-2 upper-body dumbbell workouts into your weekly workout routine, alternating with lower-body workouts, full-body workouts and rest days.
Workout Equipment
Medium-to-Heavy Dumbbells. I’m using 15-30 lbs. Optional pull-up bar and pull-up assist band (long loop resistance band) if needed (discount code: NML).
Workout Instructions
Follow along with the guided 20-Minute Arms and Back Workout on YouTube, led by me — your certified personal trainer, Lindsey Bomgren.
Your Workout Looks Like This:
- 20 Rep Buy In
- 4 Upper Body Strength Exercises
- Rep Drop Ladder (Complete each exercise for 12 reps, 10 reps, 8 reps and 6 reps.)
- Repeat All 4 Exercises x 4 Sets
- Add 10 Renegade Rows Between Sets
Workout Outline
1. Renegade Rows
Targets: Lats, rhomboids, trapezius, deltoids, rear deltoids, rotator cuff muscles, biceps, triceps, abdominals and obliques.
How to Do a Renegade Row
- Start in a high plank position with your hands directly under your shoulders and feet shoulder-width apart.
- Hold a dumbbell in each hand, with your palms facing each other and your arms extended. Your wrists should be in line with your shoulders.
- Engage your core and keep your back straight as you row one dumbbell up towards your chest, keeping your elbow close to your body. Try to keep your hips and shoulders parallel to the floor.
- Lower the dumbbell back down to the starting position, then repeat the movement with the other arm.
- Alternate rowing the dumbbells, keeping your core engaged and maintaining a stable plank position throughout the exercise.
Modification: Option to perform narrow back rows from a standing position.
2. Lateral Raises
Targets: The lateral deltoid (also engages the anterior deltoid and posterior deltoid).
How to Do a Dumbbell Lateral Raise
- Stand with your feet shoulder-width apart, with a slight bend in your knees. Hold a dumbbell in each hand at hip level, palms are facing in towards each other.
- Engage your core as you lift the dumbbells straight out to your sides, lifting just to shoulder height.
- Slowly lower the dumbbells to the starting position.
Modification: Option to perform alternating lateral raises, lifting just one arm at a time.
3. Pull-Ups
Targets: Latissimus dorsi (lats), erector spinae, trapezius (traps), biceps, pectoralis major and minor (chest) and core.
How to Do Pull-Ups
- Start standing underneath your pull-up bar, feet hip-width apart, neck and shoulders relaxed.
- Reach up and grip the pull-up bar. An overhand grip, with palms facing away from your body is a true pull up grip and will focus more on the back muscles. Whereas, an underhand grip, with palms facing you is a true chin up grip, and will target both the back and bicep muscles. With both grips hands should be slightly wider than shoulder-width distance apart.
- Allow your body to hang freely with your arms fully extended.
- Initiate the pull-up by squeezing your shoulder blades together and pulling your chest towards the bar. Keep your elbows pointed downward throughout the movement.
- Continue to pull your body, pulling your chest up until your chin is above the bar, or as high as you can comfortably go. Keep your core engaged and your body straight throughout the movement.
- Slowly lower yourself back down to the starting position, extending your arms fully.
Modification: Option to perform assisted pull-ups with a long loop resistance band. Or perform reverse grip back rows.
4. Hammer Curls
Targets: The long head of the bicep as well as the brachialis (another muscle in the upper arm located at the elbow joint) and the brachioradialis (a forearm muscle).
How to Do Hammer Curls
- Start in a kneeling position with both knees on the ground and shoulders stacked over hips.
- Hold a dumbbell in each hand at your sides, palms facing in towards each other (hammer curl grip, or neutral grip).
- Squeeze your bicep muscle to curl the weights in your right hand up to your shoulders. Keep the upper arms stationary as you curl.
- Lower the dumbbells back down with control and return to the starting position.
Modification: Option to perform hammer curls from a standing position.
5. Overhead Tricep Extensions
Targets: The long head of the triceps and all the stabilizing muscles in the shoulders, core, glutes and lower back muscles.
How to Do an Overhead Tricep Extension
- Start in a half-kneeling position with your right knee bent at 90 degrees, right foot on the mat in front of you (right knee in line with right hip). Left knee is bent at 90 degrees on the mat (left knee stacked underneath left hip).
- Hold 1 dumbbell vertically overhead. Activate your core by squeezing your glutes and abs to protect your lower back.
- Bend your elbows to a 90-degree angle, bringing the dumbbell behind your head. Think ‘hide the dumbbell, show the dumbbell’ if you were watching yourself in a mirror. Keep your elbows close to your ears throughout the entire movement (don’t let your elbows flare out as you fatigue).
- Squeeze through the back of your upper arm to straighten the elbows, extending the arms and pressing the dumbbell overhead.
Modification: Option to perform overhead tricep extentsions from a standing position.
FAQs
Can I train arms and back together?
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. Training these muscle groups together is an effective way to build muscle in the upper body as a whole.
What will make your back and arms look toned?
Progressive overload and protein are the 2 most important things you should prioritize if you want to see muscle growth and definition in your upper body. Progressive overload means gradually increasing the intensity and difficulty of your workouts over time. You can do this by using heavier weights, increasing rep range or sets or increasing time under tension. Additionally, I aim for 30 grams of protein at each meal.
What are the best back and arm exercises for women?
When it comes to arm day, I like to start with some of the basics. Some of the best arm exercises are back rows, pull-ups, push-ups, hammer curls, lateral raises, chest presses and triceps extensions. These upper body exercises are classics for a reason – they each hit the upper body pull muscles and push muscles, so you get a well-rounded workout by combining them.
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