Dumbbell Exercises

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Moderately Easy Things You'll Need Introduction Dumbbell exercises can help slim down and tone your back. Stockbyte/Stockbyte/Getty Images Excess back fat often results in hanging rolls and that dreaded bra bulge that plagues many women. Dumbbell exercises that work your back muscles including the lattisumus dorsi, trapezius and rhomboids, can help reduce the fat, but only as part of a full-body weight-loss regimen. Spot reduction isn't possible, and to reduce fat from your problem area, you must reduce if from your entire body. (See References 1, p. 8) You can accomplish this by eating a healthy diet, doing 150 to 300 minutes of cardio a week, and full-body strength training on two nonconsecutive days. (See References 2) Bent-Over Dumbbell Rows Step 1 Bent forward over the length of a bench, placing your left knee and left hand on the bench for support while holding a dumbbell in your right hand with your palm facing your body. If you don't have a bench, step forward with your left foot and bend at your waist so you can rest your left hand on your left thigh above your knee for support. Step 2 Contract your abdominals to stabilize your body and to help keep your back straight, and then extend your right arm toward the floor so the dumbbell hangs directly below your shoulder. Step 3 Bent your elbow back and slowly pull the dumbbell up toward your chest, allowing your torso to slightly rotate up, and squeezing your back at the top of the exercise. Step 4 Lower the dumbbell to the starting point with a slow and controlled motion. Avoid rapidly dropping the weight down. Perform eight to 12 reps, then switch sides and repeat the exercise to complete one set. Complete a total of two to three sets. This exercise targets mainly... ... middle of paper ... ...fore taking on strength-training exercises, especially if you have an injury or health condition. Key Concepts eliminating back fat dumbbell back exercises reducing back fat back-slimming dumbbell exercises References Weight Training for Life; James Hesson [http://books.google.com/books?id=J9Bfo7S4iAoC&pg=PA8&dq=spot+reduction+aerobics+strength+training&hl=en&sa=X&ei=Lt2UUuepOIzloASPqoDIDA&ved=0CGUQ6AEwBTgK#v=onepage&q=spot%20reduction%20aerobics%20strength%20training&f=false] Centers for Disease Control and Prevention: How Much Physical Activity Do Adults Need? [http://www.cdc.gov/physicalactivity/everyone/guidelines/adults.html] Ask the Trainer: Best Back Exercise [http://www.askthetrainer.com/best-back-exercise/] Oprah.com: Lose the Last 10 Pounds Workout [http://www.oprah.com/health/Lose-the-Last-10-Pounds-Workout_1/2] User Bio

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