Beginner Back Lose Fat Workout — Dumbbell

Beginner dumbbell back workout for fat loss. Focus on proper form and controlled movements for effective results.

Level: beginner · Muscle group: back · Equipment: dumbbells · Duration: 30 min

Exercise Breakdown (8 exercises)

  1. 1. Dumbbell Bent-Over Row (Underhand Grip)
    3 sets · 12-15 reps · 60s rest
  2. 2. Dumbbell Single-Arm Row
    3 sets · 12-15 reps · 60s rest
  3. 3. Dumbbell Pullover
    3 sets · 15-20 reps · 60s rest
  4. 4. Dumbbell Floor Press (for upper back stabilization)
    3 sets · 15-20 reps · 60s rest
  5. 5. Dumbbell Bird Dog
    3 sets · 12-15 per side reps · 60s rest
  6. 6. Plank
    3 sets · 30-60s hold reps · 60s rest
  7. 7. Cat-Cow Stretch
    2 sets · 10-12 reps · 30s rest
  8. 8. Child's Pose
    2 sets · 30-60s hold reps · 30s rest

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