Regardless of your fitness level, it's easy to forget about what you can't see – your back. But you won’t get a celeb-worthy back with cardio alone. So step off the treadmill and head into the weight room to get a strong, sexy back that will rival Jessica Biel's.
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Dumbbell Bent-Over Row
Back rows work your entire back and can work your core muscles if you keep your abdominal muscles pulled in and your back flat.
Stand with your feet shoulder-width apart, arms at your sides, a dumbbells in each hand. Bend your knees slightly, pushing your hips back, and bend forward at your hips without rounding your back. Hold the weights straight down from your shoulders with your wrists facing back and your knuckles facing forward. Pull the weights straight up to the sides, bending your elbows, while keeping your torso in the same position. You are only moving your arms, not the rest of your body. Squeeze your shoulder blades together as your elbows reach to the ceiling.
Slowly lower the weights to start position. Be sure to keep your back flat. Do one to two sets of 15 repetitions each.
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