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Back Fly Wide Row Grab one dumbbell with each hand and flex your knees and hips to bring yourself to a squatting position. Lift both dumbbells straight up without altering the angles at your knees and hips and lower them back after a short pause. Breathe out when lifting the dumbbells and breathe in when returning to starting position. Bent Over Row Stand up and reach down in order to hold two dumbbells with both hands knees slightly bent. Lift the dumbbells up until your upper arms are parallel to your body and lower them back after a short pause. Try to keep your back straight throughout.
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5 Training Routines To Build Your Back Fast

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5 Back Workouts For Mass - A Beginner's Guide!

For Women Here's what you need to know Women often end up skinny fat as a result of their workout regimen. It's a condition where they appear thin in clothes, but actually have a higher body fat percentage than they did before they started exercising. To transform their bodies and build muscle, women need to get comfortable using heavier weights. Most females need to cut back on the cardio, get off the BOSU ball, and find a smart workout program that keep them progressing. Women would benefit from taking advantage of the post-workout period by fueling up with foods that will help them build muscle. Build Curves, Avoid Skinny-Fat Syndrome Women are often torn between what they read in Shape, what they read on some insane aerobic queen's blog, what their unqualified husband or boyfriend says, and society's conflicting expectations of what a woman should look like.
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The Ultimate No Fluff Women's Training Guide, Part 2: Back


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