this entire exercise.
1. Holding a medium-weight dumbbell in one hand, stand with feet hip-width apart, bend knees, and shift hips back, lowering torso until nearly parallel with the ground.
2. Place the right hand on a wall in front of you for balance.
3. Draw the weight up toward the chest by bending and lifting the left elbow straight up toward the ceiling.
Do 10 reps per side.
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3. Delt Raise
This at-home back exercise is all about control. To get the most out of the move, focus on eliminating momentum and utilizing your back rather than arm muscles.
1. Holding a pair of light-weight dumbbells, stand with feet hip-width apart, knees slightly bent.
2. Shift hips back as you lower torso until nearly parallel with the ground.
3. Turn palms to face each other, bend elbows and lift weights up to shoulder height.
4. Gently lower the weights, keeping core and glutes engaged during the entire movement.
Do 10 reps.
4. Plank with Lateral Arm Raise
Moving your limbs away from your center makes this back exercise an abs workout and balance challenge, too.
1. Start in a straight-arm plank with hands below and in line with shoulders, feet slightly wider than hip-width apart.
2. Keeping hips as still as possible, lift one arm to the side at shoulder height.
3. Return to center, then lift the other arm to shoulder height. (Draw belly button up and in and keep your body centered.)
Do 10 reps per side.
Jasmine Browley holds an MA in journalism from Columbia College Chicago, and has contributed to Ebony, Jet and MADE Magazine among others. So, clearly, she knows some stuff. Follow her digital journey @JasmineBrowley.