Six steps to help you be stronger

You don’t need fancy fitness equipment to get a strong engraved back. All you need is a set of dumbbells, 15 minutes, and some motivation. To help you achieve your back build and posture goals, Celebrity Fitness Coach and “Revenge Body” star Lacestone provide you with the best dumbbell back movements.

Choose the following steps. For each move, perform 20 repetitions and proceed to the next step. The entire three times of moving circuits are repeated three times in total.

Six steps to help you be stronger

1.Underhand Bent-Over Row:
How to: Grab a pair of dumbbells, stand with your feet apart, and bend your knees slightly. Hinged forward from the hips, lowering the chest toward the floor, arms hanging directly on the shoulders, palms facing away from you. Support your core, then pull the weight toward the chest and squeeze the shoulder blades together. Pause, then lower the start. That is a representative. Do 20 times.One-arm bending line:
How to: Take a dumbbell with your left hand, stand with your feet apart, and bend your knees slightly. Hinged forward from the buttocks, lowering the chest to the floor, letting the left arm hang directly on the shoulder, and the right hand on the hip pocket, facing the midline of the body. Support your core, then pull the dumbbells into the chest and squeeze the shoulder blades together. Pause, then lower the start. That is a representative. Do 20 times on each side.

2.One-legged line:
How to: Hold the dumbbell in your left hand and palm toward the center line. Tilt forward, as you lower your torso and raise your left leg until your chest and legs are parallel to the floor, let the weight hang directly under the shoulder. This is your starting point. Pull the dumbbell to the chest; pause, then slowly lower it back to start. That is a representative. Do 20 times on each side.

3.One-arm rear lift:
How to: Grab the dumbbell with one hand, bend the hip forward, and place the other hand on a stable surface. Let the dumbbells straight down from the shoulders with the palms facing forward. With your torso moving, straighten your arms back until you are consistent with your body. Pause, then slowly return to the starting position. That is a representative. Do 20 times on each side.

4.Alternate reverse flight:
How to: Grab a pair of dumbbells, stand with your feet apart and bend your knees. Roll your hips forward, let your arms go straight down from your shoulders, and your palms face your body. When squeezing the shoulder blades together, lift one arm to the sides. Go back to the beginning. That is a representative. Do 20 times on each side.

5.Alternate reverse flight:
How to: Grab a pair of dumbbells, stand with your feet apart and bend your knees. Roll your hips forward, let your arms go straight down from your shoulders, and your palms face your body. When squeezing the shoulder blades together, lift one arm to the sides. Go back to the beginning. That is a representative. Do 20 times on each side.

6.Renegade Row:
How to: Assume that the hands are placed on the weights, the arms are stretched, the palms face each other, the wrists are not creased, and the feet are slightly wider than the hip width. Bend one arm and raise the dumbbell to the chest level, keeping the hips and shoulders level. Lower the weight of the floor and repeat the movement by swiping another dumbbell. That is a representative. Do 20 times.