If you have a dumbbell or two around the house, then you have all you need to get your back worked out. The top area of the back is a place you want keep in shape because of its effect on body composition. You have a lot of muscles in that area so if you build them up, you’ll see good metabolic results. Many people seem to have problems with working their back’s muscles at home because they don’t have a way to do chin-ups. Another good exerciese, inverse body rowing is often not possible either.

The options left utilize balls, benches and dumbbells, so if you can get these things together, you’re in luck. I’m going to tell you about a few methods that will keep some variety in your routine and get your back burning more fat.

Begin with the DB pull-over that will get your abdominals, torso, and laterals. This is an exercise that will require you to take it easy getting started so you don’t hurt anything.

Lie down with your back on the bench, raise the bell over your torso with each arm slightly bent.

From this position, lower the bell behind your head as you feel your muscles stretch. As you pull the weight back to start position, you’ll feel the muscles in your torso working hard.

You can make this exercise work harder for you by placing yourself across the bench, rather than along it as previously described.

This way, you’ll get more work done in your laterals while in the lower position. Be aware that you are risking more the more you stretch, so be sure not to choose too heavy a weight.

Rowing with dumbbells is another good exercise to do for backs.Begin by doing the elementary row by placing one of your hands and one of your knees from the same size on the bench.

Start with the arm fully extended, holding the bell. Lift the weight up to your thigh, keeping your arm close.

You can change this around into outward rowing so that your hand faces the feet. This position will make the rowing more difficult.