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Increase your strength, improve your posture, and give your metabolism a boost with this back and bicep workout! Done in just 25 minutes.
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The back muscles are a commonly overlooked group, especially for women. Yet, it’s these muscles that, as part of the posterior chain, help improve posture and lessen back pain the most.
- Rows - Superman - Pull ups - Pull down - Rear delt fly
Best At Home Back Exercises
This workout primarily targets the muscles of the back. However, all the upper body muscles work together to perform the movement. So, you will feel your shoulders, triceps, and core muscles as well when performing the back and biceps workout.
Grab The Full Workout
1. Place one arm and one leg on a bench or table and keep a flat back. 2. The other arm should be holding a dumbbell straight down from the shoulder and the foot flat on the floor. 3. Exhale and pull the dumbbell up toward the hip while tucking your shoulder blade "into your back pocket).
Single Arm Row
1. Lay with your back on the ground and knees bent. Tuck your ribcage down. Raise the arms up from the shoulders holding a dumbbell in each hand or one dumbbell between hands. 2. Keeping the ribs down, extend the arms overhead towards the floor keeping a slight bend in the elbows.
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