Beautiful Back Home Workout

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Do you love to wear fitted tank tops and sleeveless dresses? If you do, our beautiful back home workout can transform the way you look in less than 20 minutes a day. Just imagine how great you’ll feel with a beautifully sculpted back and tight, toned shoulders and arms! Start working towards the look that you want today, with this simple and convenient workout!

Beautiful Back Home Workout

What you need: a soft surface like a yoga mat or towel / 2 sets of dumbbells varying in weight.

What to Do: Complete 12 repetitions of each exercise. There will be no rest between exercises, but you can rest for up to 30 seconds after completing each circuit. Complete 4 circuits total. Before you begin, watch the videos below to view how to perform each move using correct form.


  1. Bent-Over Dumbbell Rows
  2. Dumbbell Bicep Curls to Shoulder Press
  3. Bent-Over Dumbbell Reverse Flyes
  4. Superman

Instructional Videos

Bent-Over Dumbbell Rows

Dumbbell Bicep Curls to Shoulder Press

Bent-Over Dumbbell Reverse Flyes


This workout was designed by Gale Compton who is a nationally certified fitness instructor. Gale received her training from the National Exercise & Sports Trainers Association.

For an even more defined back, check out our  Total Body Transformation Program, designed for all fitness levels, with an easy to follow  step-by-step guide.

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