At Home Dumbbell Back Fat Workout

March 31, 2016

A lot of you ladies have been requesting a new dumbbell workout that can easily be done at home.

Regardless of whether or not you are currently pregnant, these moves are generally safe for everyone if your doctor has not given you any restrictions from lifting or exercise in general.

As for sizing of dumbbells, use what’s comfortable to you. Each person’s skill level is different.


Move #1: Start in a front split stance holding a dumbbell in each hand to your side, bend slightly forward. Lift up your dumbbells as if you were “rowing.” Lower dumbbells back down to sides. Repeat for 15 reps.



Move #2: Lower your weights to your sides and rotate your palms so they face your body. Keep your shoulders stacked directly over your hips (do not hunch forward or lean back) and lean your upper body down to one side, then gently lean to the other. Do 12 repetitions.


Start with your arms overhead, palms facing forward. Bend your elbows outwards and press them in towards your sides, lowering weights to waist height. Squeeze your shoulder blades as you bring your elbows in. Do 12 repetitions.



Move #3: Start with your weights down by your sides, palms facing forward. Keep your arms straight and lift your weights outward, stopping at shoulder height. Squeeze your shoulder blades once you reach the top, but be mindful to keep the weights directly out from your shoulders. Lower your arms back down. Do 12 repetitions.



Move #4: Start with your elbows bent in towards your sides, weights extended outwards, and palms facing forward. Squeeze your elbows into your body (cinching your shoulder blades together), then release back out, keeping your shoulders down the entire time. Do 12 repetitions.



Move #5: Start with your dumbbells lifted up at your shoulders. In one quick motion, lift upward to the sky with your dumbbells as if you were pressing them up there. Come back downward and repeat again. Repeat for 20 reps.



Now, here’s an entire video of each move for a visual demonstration!


PLEASE NOTE: Following and/or participating in my blog, daily workouts, meal plans, and any tips or advice is solely your decision. I recommend checking with your physician prior to following any of the workouts or meal plans that I share. I am very open in sharing that I am not a health care professional, personal trainer, nutritionist, or counselor. I provide the workouts, meals, and tips that have worked for me based on my personal experiences.

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