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If you want to strengthen your upper body at home, these dumbbell back exercises can work your lats, rhomboids, lower traps, and erector spinae muscles.

Stand with your feet slightly wider than hip-width apart, toes slightly turned out, arms at your sides, palms in. This is starting position. Engage your core and keep your chest lifted and back flat ...

Get into a kneeling position with your knees hip-distance apart and feet together behind you. Take a deep inhale, and on the exhale lay your torso over your thighs, pressing your butt onto your heels ...

Kneel with your knees together, thighs perpendicular to the floor, the tops of of your feet facing down. Slide your feet apart so they are slightly wider than your hips, and press the tops of your ...

Target your upper body with just a pair of dumbbells. Here's how you can do shoulder and back exercises at home.