FOR A STRONG 

BACK

EXERCISES 5 5

☑️ Improve posture

☑️ Relive lower-back pain

☑️ Increase muscles mass + burn more calories ☑️ Build a core (to prevent injury)   Try these 5 dumbbell  back exercises 👉 WHY TRAIN BACK?

SINGLE ARM 

ROW

1 Targets: Lats! This unilateral (single-sided) exercise also engages the  entire back, shoulders, arms  AND abs and core!

WIDE 

BACK 

ROW 2 Targets: Mainly the upper  back muscles -- the traps, rhomboids and rear deltoid muscles.

SUPERMAN 

LAT PULL

3 Targets:  The entire  posterior chain (backside  of your body) ⭐️ Modification: Bird Dog

DUMBBELL PULLOVER

4

Targets:  Mainly the lats  and pecs, but also core +  abs for stability. ⭐️ A great exercise to get rid  of back fat under your bra.

REVERSE 

BACK FLY

5 Targets:  The posterior  deltoids (rear shoulders), + major upper back muscles  including the rhomboids  and trapezius.

Screenshot

Workout

1. Single Arm Row 2. Wide Back Row 3. Superman Lat Pull 4. Dumbbell Pullover 5. Reverse Back Fly DO IT: Complete 12 reps/move. Repeat x3 sets.

Try these moves 

and more in a 

25-Minute  BACK WORKOUT At Home (Dumbbells ONLY)!

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