Moderately EasyThings You'll NeedIntroductionDumbbell exercises can help slim and tone your back.Stockbyte/Stockbyte/Getty ImagesExcess back fat often leads to hanging rolls and that dreaded bulge bra that plagues many women. Dumbbell exercises that work the back muscles, including the latissimus dorsi, trapezius, and rhomboids, can help reduce fat, but only as part of a full-body weight loss regimen. Spot reduction is not possible, and to reduce fat from your problem area, you need to reduce it from your entire body. (See References 1, p. 8) You can achieve this by eating a healthy diet, doing 150 to 300 minutes of cardio per week, and doing full-body strength training on two non-consecutive days. (See References 2) Bent-Over Dumbbell Rows Step 1 Lean forward over the length of a bench, place your left knee and left hand on the bench for support while holding a dumbbell in your right hand with your palm facing your body. If you don't have a bench, step forward with your left foot and bend at your waist so you can place your left hand on your left thigh above your knee for support. Step 2 Contract your abs to stabilize your body and help keep your back straight, then extend your right arm toward the floor so the dumbbell hangs directly under your shoulder. Step 3 Bend your elbow back and slowly pull the dumbbell toward your chest, allowing your torso to rotate slightly upward and squeezing your back upward. at the top of the exercise.Step 4Lower the dumbbell back to the starting point with a slow, controlled movement. Avoid dropping the weight quickly. Complete eight to 12 repetitions, then switch sides and repeat the exercise to complete one set. Complete a total of two to three sets. This exercise primarily targets ...... middle of paper ...... before beginning strength training exercises, especially if you have an injury or health problem. Key Concepts eliminate back fat dumbbell back exercises reduce back fat slim back dumbbell exercises References Weight training for life; James Hesson length %20training&f=false]Centers for Disease Control and Prevention: How much physical activity do adults need? [http://www.cdc.gov/physicalactivity/everyone/guidelines/adults.html] Ask the Trainer: Best Back Exercise [http://www.askthetrainer.com/best-back-exercise/] Oprah. com: Lose the Last 10 Pounds Workout [http://www.oprah.com/health/Lose-the-Last-10-Pounds-Workout_1/2]User Bio