5. Dumbbell Rows
Not only will these make your back look killer in that dress, but dumbbell rows are also another compound exercise that strengthens multiple muscles in your upper body. Choose a moderate-weight dumbbell and ensure that you’re squeezing at the top of the movement. Equipment: 10-pound dumbbells
Start with a dumbbell in each hand. We recommend no more than 10 pounds for beginners.
Bend forward at the waist, so your back is at a 45-degree angle to the ground. Be sure not to arch your back. Let your arms hang straight down. Ensure your neck is in line with your back and your core is engaged.
Starting with your right arm, bend your elbow and pull the weight straight up toward your chest, making sure to engage your lat, and stopping just below your chest.
Return to the starting position and repeat with the left arm. This is one rep. Repeat 10 times for 3 sets.