5 Best Back Exercises to Beat Pain and Build Strength!

TO BUILD STRONG BACK MUSCLES

☑️ Improve posture ☑️ Relive lower-back pain ☑️ Increase muscles mass + burn more calories ☑️ Build a core (to prevent injury)

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SINGLE ARM ROW

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WIDE BACK ROW

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SUPERMAN LAT PULL

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DUMBBELL PULLOVER

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REVERSE BACK FLY

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Screenshot Workout

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Try these moves and more in a 25-Minute BACK WORKOUT At Home (Dumbbells ONLY)!

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TO BUILD STRONG BACK MUSCLES

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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