4 Moves to a Sexy Summer Back

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Many of us are terribly familiar with the lingering problem of back fat. It’s a troublesome area even for very fit women, since it’s so hard to target and trim. Of course, cardio exercise plays a role in getting rid of this nuisance, but weight training that targets the backs of your shoulders, your upper back, and the midsection of your back, will really produce results. Back exercises are key in achieving that sleek, toned look, and this sexy back workout routine will have you well on your way!

Get some shoulders to match that sexy back with our 7 Day Back & Shoulder Challenge.

Equipment Needed: One set of dumbbells of medium weight; stability ball or flat bench

What to Do: All Fitness Levels perform each move for 12 reps; repeat routine 2 times weekly for best results. See the videos below for demonstrations of each move.

Beginner Level: Complete 1 round
Intermediate Level:  Complete 2 rounds
Advanced Level: Complete 4 rounds


1. Single Arm Dumbbell Row (12 each arm)
2. Pushups
3. Bent over Dumbbell Row
4. Back Extension

Single Arm Dumbbell Row


Bent over Dumbbell Rows

Back Extension

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