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You don’t need any equipment for this at-home back workout

Oftentimes, a good back workout comes with a lot of equipment. But this at-home back workout skips all the fancy machines and helps you tone this tough spot.

Melanie Douglass shares six moves you can do in the comfort of you own home for a toned back.



Blast Back Fat

These six exercises will help you tone and tighten your back and fight bra-bulge for good.

Bentover Row

This exercise works best using two 10-pound dumbbells.  While bending over slightly, pull the weights toward your ribcage and squeeze the muscles between your shoulder blades.

Reverse Fly

Using the same 10-pound dumbbells, bend over slightly and pull the weights away from your body.  Again, squeeze your shoulder blades together.

Upright Row

Stand up straight, feet shoulder length apart. Lift your dumbbells just below the armpit and lower them back down, keeping arms in close to your body.  Again, think about squeezing your shoulder blades together.

Dead Lift

Put the dumbbells right in front of your thighs and drop into a squat, keeping dumbbells in front of your shins.  Squeeze everything nice and tight as you stand up straight and drop down again.

Seated Row

Sit down with your legs straight out in front of you.  Wrap a resistance band or even a bath towel around your feet and pull back on the band with a rowing motion.  Again, think about squeezing your back muscles as you row.


Lay on your stomach and then lift your arms and legs up and arch your back.  Keep repeating for a few seconds at a time.

*Do at least 10 reps of each exercise.  You should feel the burn by the end of this workout!