Beautiful Back Home Workout

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Love to wear racerback tops and dresses, tanks, and spaghetti straps? Imagine how fit and toned you’ll look with a beautifully sculpted back and tight, toned chest muscles. Achieve the look you want with this simple, convenient home workout!

Equipment Needed: Water, an exercise ball or flat bench, 2-4 sets of dumbbells of varying weights.

What to Do: Complete each exercise for 12 reps. No rest between exercises; rest 30 seconds after completing each circuit. Complete 4 circuits. Be sure to increase your weight after each set. Also, watch the videos below to view correct form.

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.

We’ve included a short stretching video to be performed before your workout.


1. One-Arm Dumbbell Row – 12 reps each arm
2. Bent-Over Dumbbell Row
3. Dumbbell Chest Press
4. Dumbbell Flyes

Simple Stretching

One-Arm Dumbbell Row

Bent-Over Dumbbell Row

Dumbbell Chest Press

Dumbbell Flyes

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

Exercise and health are matters that vary from person to person. Participants of the daily workout should speak with their doctors about their individual needs before starting any exercise program. This Web site is not intended as a substitute for the medical advice and supervision of your personal physician. Any application of the recommendations set forth in the following pages is at the viewer’s discretion and sole risk. See your physician before beginning any exercise program. This is especially important if your family has a history of heart disease, high blood pressure, high cholesterol, diabetes, arthritis, obesity, cigarette smoking, or other health conditions. If you have any doubts whatsoever, consult your physician.

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