Trainer reveals 15-minute dumbbell routine hitting all key back muscles
Britany Williams, a trainer from the Sweat app, has designed a simple dumbbell workout to target major back muscles and improve posture. This workout focuses on the latissimus dorsi, trapezius, and rhomboids, key muscles for pulling motions, shoulder movement, and upper back strength.
The workout involves three rounds of exercises, each performed 10 times. You can choose five of the seven available movements to personalize your routine: reverse fly, pull-down, underhand row with pause, pull-over, wide row, renegade row, and bent over row.
The latissimus dorsi, the broadest muscle of the back, is strengthened in this workout. Engaging the trapezius, particularly the upper traps, which assist in shoulder movement and posture, is also a focus. The rhomboids, which help retract the shoulder blades and improve upper back strength and posture, are activated as well.
These exercises are designed to be performed seated or kneeling to better isolate these muscles without assistance from the lower body. The sequence likely includes rows, lateral raises, and other shoulder/back movements that target these muscle groups.
Strengthening the back is essential for everyday movements, supporting the spinal column, providing power for overhead lifting, and enabling twisting and turning. This workout can help combat sarcopenia, a natural part of aging, by building strength in the back muscles.
The Sweat app offers a discounted membership of $15.99 per month, with a 7-day free trial. The app provides complete routines and long-term plans from various trainers, including Britany Williams.
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- Britany Williams' dumbbell workout, taking inspiration from science and health-and-wellness, offers a unique blend of strength training workouts that focus on key fitness-and-exercise elements like the latissimus dorsi, trapezius, and rhomboids, strengthening the back and improving posture.
- By choosing five exercises from the seven available ones, including reverse fly, pull-down, underhand row with pause, pull-over, wide row, renegade row, and bent over row, this workout can provide a personalized fitness routine that combats sarcopenia and supports everyday movements, particularly overhead lifting and twisting.
