The Backless Dress Workout

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The Backless Dress Dumbbell Workout Routine

Women often neglect to workout their back! The trick is that the back is one of your biggest muscle group, including a quality back workout in your routine will build muscles mass and help you lose fat and burn more calories everyday. That's why I've put together my favorite back exercises to make you look sexy in your backless dress! 

This upper body dumbbell workout will work your middle, lower and upper back, shoulders, rear deltoids and triceps so everything looks perfectly toned. Neglecting the rear deltoids is also one of the most common mistakes people make when trying to build muscles (think of these guys walking like gorillas). The rear deltoids will pull your shoulders back, giving you a more elegant look and making your bust look better!


bicep back printable workout


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Repeat Up To 3 times : 


This workout can be done at the gym or at home

(Grab a pair of dumbbells, that's all you'll need)

20 Plank Rows

20 Superman

15 Shoulder Press

15 Bent Over Rows

15 Lateral Raises

15 2 Arms Tricep Extensions

15 Wide Rows

15 Bent Over Rear Delt Raises

15 Dead Lifts

Exercises Instructions :


1. Plank Rows :

2. Superman

3. Shoulder Press

4. Bent Over Rows

5. Lateral Raises

6. 2 Arms Triceps Extensions

7. Wide Rows

8. Bent Over Rear Delt Raises

9. Dead Lifts


 This workout is part of the February 2014 Fitness Challenge


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Author: Myriam

Fitness passionate, civil engineer and now blogger. After losing 45 pounds in a year and maintaining for a few years, I decided to create my website to share my nutrition tips and workouts to help other people achieve their fitness goals and maintain it.

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  1. How often can I do this backless dress workout?

    Post a Reply
    • I like to train back twice week. But you can do this every 48h if you wish.

      Post a Reply
  2. Just wanted to mention to check your spelling before posting. Look at the pink paper with the exercises. Bent-over Rear Delt Raises. Rear is spelled wrong.

    Looks good, I may try this….


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