TO BUILD
STRONG
BACK
MUSCLES
EXERCISES
5
5
Back Workout
☑️ 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?
5 Back Exercises
SINGLE ARM
ROW
1
Targets: Lats!
This unilateral (single-sided) exercise also engages the
entire back, shoulders, arms
AND abs and core!
Back Day
WIDE BACK
ROW
2
Targets:
Mainly the upper
back muscles -- the traps,
rhomboids and rear deltoid muscles.
Back Day
SUPERMAN
LAT PULL
3
Targets:
The entire
posterior chain (backside
of your body)
⭐️ Modification:
Bird Dog
Back Day
DUMBBELL PULLOVER
4
Targets:
Mainly the lats
and pecs, but also core and
abs for stability.
⭐️ A
great exercise to get rid
of back fat under your bra.
Back Day
REVERSE
BACK FLY
5
Targets:
The posterior
deltoids (rear shoulders), and
major upper back muscles
including the rhomboids
and trapezius.
Back Day
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.
Back Day
Try these moves
and more in a
25-Minute
BACK
WORKOUT
At Home
(Dumbbells ONLY)!
FULL Workout
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