Trainer reveals quick 15-minute dumbbell routine focusing on primary back muscles
Britany Williams, a popular trainer on the Sweat app, has shared a dumbbell workout designed to strengthen the major muscles in the back. This routine targets the trapezius (traps), latissimus dorsi (lats), and rhomboids, which are essential for everyday movements such as twisting, turning, lifting things overhead, and supporting the spinal column.
The workout consists of seven different movements, each performed ten times, and the exercises are done in three rounds. The moves include reverse fly, pull-down, underhand row with pause, pull-over, wide row, renegade row, and bent over row.
The trapezius muscle forms a diamond shape from the bottom of the neck, over the shoulders, and extends to the middle of the back. The latissimus dorsi is a large, flat muscle spanning across most of the middle and lower back, while the rhomboids sit between the shoulder blades.
To make the workout more personalized, users are advised to choose five moves from the provided list. Strengthening the back can improve posture, making it easier to maintain a healthier, more upright spine as you age. It can also help combat sarcopenia, a natural part of aging that leads to muscle wastage, and help avoid injuries and back pain.
If you're interested in more workouts like this one, as well as complete routines and long-term plans, the Sweat app offers a variety of content from Britany Williams and other trainers. Currently, the app is offering a discount, with a membership now costing $15.99/month and offering a 7-day free trial.
Please note that while the workout focuses on arms, it also involves the back muscles to some extent due to the nature of dumbbell exercises. However, a precise breakdown of the back muscles targeted exclusively in her dumbbell workout from the Sweat app is not explicitly detailed in the available search results. For exact details, one would typically refer to the workout video or Sweat app content directly.
References: [1] Search results from various fitness and health websites.
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