An expert trainer shares a 15-minute dumbbell workout that targets all the major muscles in your back

Your back muscles play a huge role in everyday movements. They help you twist and turn, provide power when you lift things overhead and support your spinal column.

So, strengthening them is a no-brainer, but it can be difficult to know where to start. That’s where this simple dumbbell workout from Sweat app trainer Britany Williams comes in handy. She’s provided seven different movements to try, which will help you target all the major muscles in your back.

She suggests picking five of the moves for a more personalized back-focused workout. Perform each move 10 times and do three rounds of the exercises in total.

How to do Britany Williams’ back workout

Sets: 3 Reps: 10 (on each side for the renegade row)

Choose five from the following:

• Reverse fly
• Pull- down
• Underhand row with pause
• Pull-over
• Wide row
• Renegade row
• Bent over row

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Want more workouts like this one? You can find complete routines and long-term plans from Williams (and other trainers too) on the Sweat app, which currently has a hefty discount applied.

Workout tips

Use a moderately heavy dumbbell for the moves—it should feel difficult but not impossible to complete 10 repetitions of each exercise.

If you have access to different weights, you may want to switch weights for different moves. Williams told Fit&Well she uses lighter weights for the pull-down movement and heavier weights for the pull-over.

Which back muscles are worked in this session?

Whichever moves you pick, this routine will target your major back muscles: the trapezius (traps), latissimus dorsi (lats) and rhomboids.

Your trapezius muscle forms a diamond shape from the bottom of your neck, over your shoulders and extends to the middle of your back. Your latissimus dorsi is a large, flat muscle spanning across most of your middle and lower back. Your rhomboids sit between your shoulder blades. These are some of the largest muscles in your back and play a role in everything from moving your shoulders and arms to supporting your spine.

Why should you strengthen your back?

Strength training in general can help you stay strong and mobile as you age. It’s the best way to combat sarcopenia, also known as muscle wastage, which is a natural part of aging.

Targeting your back in particular could help you avoid injuries and back pain. It could also improve your posture, as having stronger back muscles could make it easier to maintain a healthier, more upright spine as you age.