This article is about a 15-minute workout that focuses on strengthening and sculpting the back using dumbbells. The at-home workout is designed to target the muscles in the back and help improve posture and overall back strength.

The workout begins with a warm-up exercise called the "supine hip extension". This exercise involves lying flat on the floor with bent knees and feet flat on the ground. With a dumbbell in each hand, the individual lifts their hips off the ground while keeping the dumbbells close to their body.

This exercise engages the glutes, hamstrings, and lower back muscles.

The next exercise is the "bent-over row". To perform this exercise, the individual bends their knees slightly and leans forward, keeping their back straight and parallel to the ground. With dumbbells in hand, they pull their elbows backward, squeezing their shoulder blades together. This exercise primarily targets the upper back muscles.

The third exercise is the "dumbbell pull-over". This exercise involves lying on a stable surface, such as a bench or exercise ball, with a dumbbell held above the chest with both hands.

The individual then lowers the dumbbell behind their head, keeping their arms straight, and then returns to the starting position. This exercise effectively targets the upper back and chest muscles.

The fourth exercise is the "reverse fly". This exercise is carried out by standing with feet shoulder-width apart and knees slightly bent.

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