Today I’m sharing the best back exercises with dumbbells for women.

I know so many women that I work with are insecure about their back fat.  Seeing fat bulge out from your bra straps is frustrating!  But don’t worry I have good news!

The back fat exercises that I’m sharing today will help you get fit, confident and bring sexy back to your back.

Some exercises target the muscles in the back better than others… and when done consistently – along with a complete program – they can help reduce back fat and melt those unwanted back bulges.

Ready to blast away your back fat?  Grab your dumbbell and let’s do this!

 

The Best Dumbbell Back Exercises for Women

 

 

As you watch the back exercises notice how they all use different movements, arm positions, and directions.  Constantly switching up how you target the back muscles, is why these dumbbell exercises are so effective.

When done together in one back workout, you can get results faster.

 

Trainer Christina Carlyle doing 6 different back exercises with dumbbells in a back workout

Pin this workout to Pinterest so you’ll have it forever.

 

Back Workout with Weights Instructions

 

If you’re going to use the back exercises with dumbbells in a workout follow these instructions.

  • Do each exercise 15 times (aka reps) to complete 1 set (aka round).
  • Do 3 full sets – of each back exercise – to complete your workout.
  • Choose a weight where the last few reps are difficult… but you can still do them with proper form. If it’s ‘too easy’ add a few pounds.  If it’s ‘too hard’ reduce the weight until you get stronger.  As you get stronger it should feel easier… when it does bump up your weight a bit.  For example, if 5 pounds get too easy over time, try a 7.5 or 8-pound weight to boost the intensity again.
  • For the best results do this back fat workout 1 time a week, along with my Total Transformation program.

Get it?  Good!  Now let’s get to work!

 

The Best Fat Burning Back Exercises with Dumbbells for Women

 


Back Fly Back Fat Exercise being done by Trainer Christina Carlyle

Back Fly

Hold a dumbbell in each hand. Keep your back flat and bend forward at your waist about 45 degrees. Hold your weights down together in front of you. This is your start position. Lift both arms up to the side until they’re in line with your shoulders. Maintain a slight bend in your elbows and squeeze your shoulder blades together at the top of the movement. Then reverse the movement, lowering the dumbbells back to the start position to complete one rep.

 

Pull your Pants up Dumbbell Back Exercise being done by Trainer Christina Carlyle
Pull Your Pants Up

Stand with dumbbells in your hands with your palms facing your sides. Squat down slightly. This is your start position. Exhale and draw your elbows up and back, pulling the weights upwards towards your armpits. Keep the weights close to your body as you draw them up as if you’re pulling your pants up. Pause for a count. Inhale, and lower weights back down to the start position to complete one rep.

 


Upright Row Back Exercise being done by Christina Carlyle
Upright Rows

Stand with your dumbbells in front of you with your palms facing your body. This is your start position. Exhale and pull the weight upward to shoulder height. Keep the weight close to your body as you lift your elbows up and out to the side. Then slowly lower the weight back down to the start position to complete one rep.

 

Back Row Back Fat Exercise being done by Christina Carlyle

Row

Stand with your knees slightly bent, holding dumbbells. Keeping your back flat, bend forward at your hips at a 45-degree angle. Bring your weights down in front of you with your wrists facing each other. This is your start position. Exhale and pull the weights up towards your chest, lifting your elbows up and back as far as you can. Reverse the movement and return to the start position to complete one rep. Tip: Keep your elbows close to your body and squeeze your shoulder blades together at the top of the movement.

 


Chicken Wings dumbbell back Exercise being done by trainer Christina Carlyle

Chicken Wings

Stand with your elbows close to your sides with your arms bent. Your weights should be pointing straight out in front of you, with your wrists facing each other. This is your start position. “Flap” your wings, by drawing your elbows out to the side and up until they’re at shoulder height.  Slowly return back down to the start position to complete one rep. Tip: As you’re flapping, keep the weights pointed out in front of you. Only your elbows should move the weights up and down.

Trouble U's Dumbbell Back Exercise being done by trainer Christina Carlyle

Trouble U’s

Stand holding dumbbells. Lift your elbows up, until they are in line with your shoulders, with your knuckles facing up. This is your start position. Exhale and rotate the weights down until your knuckles are facing the ground. Next, kick your hands out to the side. Reverse the movement and bring your hands back in, then flip your knuckles back up to the start position, to complete one rep.

 

That’s it!  Leave me a comment and let me know what back exercise with dumbbells is your favorite.

Hugs!

Your Coach and Biggest Cheerleader

xo

 

TIP:  Do this bra strap area back workout targets the bra strap area more.

These back exercises are best for upper back fat. Switching up the exercises helps avoid muscle memory.

When combined together they hit all of the muscles in the middle and upper back in different ways and suck everything in tight like a girdle!  WOO!  That’s what we want!

You may also like this bat wing and back workout for women if you want to target your triceps more, too.

 

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