Michele Borboa, MS is a freelance writer and editor specializing in health, fitness, food, lifestyle, and pets. Michele is a health and wellness expert, personal chef, cookbook author, and pet-lover based in Bozeman, Montana. She is also...
Bringing sexy back: The best back workouts to sculpt at home
Almost all personal trainers agree on one thing — even with the most varied workout program, most of their clients forget to watch their back. Women are often the guiltiest of making this big fitness mistake, partly because of the misconception that we can bulk up if we lift too many weights.
2. Dumbbell one-point row
This exercise works your back and core muscles while challenging your balance. If you find it too difficult, perform the row with your toes touching the floor.1
Holding a dumbbell in each hand, balance your weight on your left foot, bending forward at the hips and raising your right leg so it forms a T with your torso and left leg. Your chest and right leg are parallel to the floor and your shoulders are square to the floor.2
Hold the weights below your shoulders, arms straight (remain balanced on your left leg). Pull the weights straight up to your sides, keeping your shoulders square to the floor, and squeeze your shoulder blades together.3
Slowly lower weights to start (you are still balanced on one leg) and repeat for eight repetitions. Switch legs and repeat for eight repetitions. Do two sets.
Angie Sloan, World Gym’s Global Fitness Ambassador, says that while the one-point dumbbell row is a more advanced back exercise that requires balance, it can be "extremely effective for targeting the mid-back muscles and recruiting the core muscles to maintain your balance."