It just takes 10 minutes to work your way to a stronger, more toned back.

By By Mike Donavanik
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Say goodbye to back fat and bra bulge (dontcha just hate that phrase?) forever. These quick and effective upper back exercises will tone and tighten those hard-to-reach areas in just 10 minutes. This workout combines total-body strength moves and targeted back exercises to tone and define your back while burning calories and giving your core a solid workout, too. Blast through these moves for a back-focused workout, or tack on a 10-minute booty band workout and a triceps workout to earn an even bigger burn.

You'll need: A set of medium dumbbells and an exercise mat

How it works: Do each of the moves in the video. If you want more of a sweat, repeat this circuit one or two more times for a 20- to 30-minute back attack.

Deadlift to Row

A. Stand with feet hip-width apart, dumbbells in front of the hips, palms facing each other.

B. Hinge at the hips to lower dumbbells in front of shins. Make sure to keep the core engaged and back straight throughout the movement.

C. Lift torso to return to standing while rotating palms to face up. Row dumbbells back, squeezing shoulder blades down and back.

D. Lower dumbbells and hinge forward to begin next deadlift.

Repeat for 1 minute.

Windmill Press

A. Stand with feet slightly wider than shoulder-width apart, both feet turned about 45 degrees to the right. Hold a dumbbell in the left hand, racked at shoulder height. Right hand is in front of right thigh, palm forward, to start.

B. While trying to keep the left leg straight (with soft bend in the knee), push the left hip out. Hinge at the hips while simultaneously pressing the dumbbell to the ceiling. Allow right hand to track along the inside of the right leg.

C. Try to touch the ground with your right hand with upper body parallel to the floor.

D. Reverse motion to return to starting position.

Repeat for 1 minute, then repeat on the opposite side.

Single-Leg RDL + Row

A. Stand on left foot, with right toes making contact with the floor, and a dumbbell in the right hand in front of hip, palm facing in to start.

B. Hinging at the hips, lower down into a single-leg Romanian deadlift, kicking the right foot back while lowering dumbbell to shin height. Keep hips and shoulders square throughout the movement.

C. Once torso is parallel to the floor, row the dumbbell up to chest height.

D. Lower the dumbbell, then reverse the motion to return to starting position.

Repeat for 1 minute, then repeat on the opposite side.

Good Morning + Horizontal Press

A. Stand with feet hip-width apart, a dumbbell in each hand, racked at shoulder height with palms facing forward.

B. Hinge at the hips and push butt back to lower torso parallel to the floor. Keep the core engaged and back straight throughout the movement.

C. Once parallel, press dumbbells forward, biceps by ears.

D. Pull the weights back, squeezing the shoulder blades, then rise back to starting position.

Continue for 1 minute.

Alternating Plank Row Press

A. Start in high plank position with a dumbbell in each hand, feet wider than shoulder-width apart.

B. Pull the right arm back into a row, while pivoting feet to point toes to the right, and opening chest up to the right.

C. Press right dumbbell to the ceiling, palm facing to the right.

D. Reverse the movement to return to starting position, carefully placing dumbbell back on the floor. Repeat on the opposite side.

Continue alternating for 1 minute.

Downward Dog Row

A. Start in bear crawl position (a tabletop position on all fours with knees lifted). Dumbbells are on the floor between hands.

B. Shift hips back and straighten legs to move into downward dog position.

C. Jump feet forward to land outside of hands in a low squat.

D. With torso parallel to the ground and a flat back, pick up dumbbells and perform a bent-over row.

E. Place the weights back on the floor, then place hands back on the ground. Jump feet back to bear crawl position to return to starting position.

Repeat for 1 minute.

Bodyweight I-T-Y

A. Stand with feet hip-width apart, knees soft, hips back, and arms by sides. Keep back flat and hinged forward at about 45 degrees.

B. Raise arms forward, biceps by ears, keeping thumbs up, forming an "I" with the torso. Lower back to starting position.

C. Raise arms out to the sides, thumbs up, forming a "T" with the torso. Lower back to starting position.

D. Extend arms backward diagonally, thumbs up, forming an upside-down "Y" with the torso. Lower back to starting position.

Repeat for 1 minute.

Super Duper Superman

A. Lie facedown on the floor, arms extended forward, biceps by ears.

B. Perform a superman, lifting arms and legs up off the floor, head and neck neutral.

C. Holding this position, pull elbows down and hands back to shoulders, squeezing the shoulder blades down and back.

D. Holding this position, extend arms so hands reach by sides, next to hips.

E. Reverse the movement to return to starting position.

Repeat for 1 minute.

Don't forget to subscribe to Mike's YouTube channel for free weekly workouts. Find more of Mike on Facebook, Instagram, and his website. And if you're looking for full-length 30+ minute workouts, check out his newly launched subscription site MIKEDFITNESSTV.

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