Curated By Ebenezer Samuel, C.S.C.S.
The glamour body parts to train are generally chest, arms, and abs. But if you want to bulletproof yourself against injury, clean up your posture, and have a truly complete physique? Then you want to build serious back muscle. Adding depth to your lats and your rhomboids (the muscles between your shoulder blades) helps keep your shoulders healthy, and it’ll help you stand tall, too. The good news: You can get it all done with a pair of dumbbells. Do this workout 2 to 3 times a week, and you’ll be set.
INCLINE DUMBBELL ROW
The foundation of any good back workout is a row. This variation is one of my favorites, protecting your lower back and letting you really squeeze your shoulder blades together (key to a good back contraction). Use a 30-degree incline, and focus on pulling your elbows back toward your hips. Do 3 sets of 10 to 12 reps.
CHEST-SUPPORTED Y RAISE
Your lower trap muscles are key to maintaining shoulder health, and you’ll hit them with this Y raise, which is stealthily challenging. Work to flex your abs on every rep and keep the weight light. Pause for 1 second at the top of each rep. Do 3 sets of 10 to 12 reps.
PAUSED ELEVATED PLANK ROW
Finish with a single-arm row that also challenges your abs. Set up with your elbow on the bench, and work to keep your hips stable as you row upwards. Pause for a split second at the top. Do 3 sets of 8 to 10 reps per side. For serious abdominal burn, don’t rest between sets.