Try this dumbbell workout for a stronger back



If you want to look toned from all angles, you can not just focus on the parts of you that are facing forward.(No dumbbells at your disposal? Try these yoga poses strengthening reinforcement instead). Once you have selected your weights, follow the steps below to work through each movement, focusing on maintaining a good posture and reaching your full range of movements with each rep.

Back exercises with dumbbells
How it works: Choose your dumbbells and complete the number of representatives indicated for each movement. Repeat the complete exercise 2 more times for a total of 3 sets.

Narrow Rade
A. Start in a right leg lunge, torso articulated forward about 45 degrees, holding dumbbells on each side of the right knee.
B. Thread the dumbbells up to the rib cage, tighten the shoulder blades together and keep the elbows narrow with the palms facing inward.
C. Lower Dumbbells to return to the beginning.

Make 20 to 25 reps.

Back Fly
A. Start in a right leg lunge, torso articulated forward about 45 degrees, holding dumbbells on each side of the right knee.
B. Lift the arms on the sides until the dumbbells reach shoulder height, palms down, squeezing the shoulder blades together at the top.
C. Lower the dumbbells slowly back to the beginning.

Do 15 to 25 reps.

Row and Fly Combo
A. Start in a right leg lunge, torso articulated forward about 45 degrees, holding dumbbells on each side of the right knee.





B. Dumbbells in a row to the rib cage, narrow elbows with palms facing inwards. Go back to the beginning.
C. Lift arms at the sides for a back fly. Go back to the beginning. This is 1 rep.

Make 10 to 16 reps.

Large-Grip Row
A. Begin in a right leg lunge, torso articulated forward about 45 degrees, holding dumbbells on either side of the right knee with the palms facing down.
B. Row dresses up to the shoulders, keeping the elbows wide.
C. Return to the beginning.

Make 25 reps.

External Rotation
A. Hold the feet together, hold the dumbbells at the front with a 90 degree tilt in the elbows, forearms parallel to the floor.
B. Open arms at the sides, keeping the elbows tilted and tight at the sides.
C. Straighten arms, lift dumbbells up to shoulder height, palms up.
D. Lower the elbows on the sides, then rotate the dumbbells forward of the body to return to the beginning.

Make 16 reps.

Triple Fly
A. Begin in a right leg lunge, torso articulated forward about 45 degrees, holding dumbbells on either side of the right knee with the palms facing down.
B. Increase the dumbbells forward up to shoulder height, the biceps next to the ears and palms down. Go back to the beginning.
C. Lift the dumbbells up to shoulder height on a diagonal, forming a "Y" shape with the upper body. Go back to the beginning.
D. Lift the dumbbells up to the shoulder on the sides, forming a "T" shape with the upper body. Go back to the beginning.

Make 16 reps.

Rear wing with rounded arm
A. Begin in a right leg lunge, torso articulated forward about 45 degrees, holding dumbbells on the right knee. The arms are slightly rounded, the palms facing upwards.
B. Lift the dumbbells at the sides, pulling elbows behind each other behind the back.
C. Return to the beginning.

Make 16 to 20 reps.