"Full-Body Workout: Targeting the Back and Obliques"

Dumbbell rows: Hold a dumbbell in each hand and bend forward at the waist, keeping your back straight. Bend your knees slightly and let the dumbbells hang at arm's length. Slowly raise the dumbbells to your sides, squeezing your shoulder blades together as you lift. Lower the dumbbells back to the starting position.

Bent-over barbell rows: Hold a barbell with an overhand grip and bend forward at the waist, keeping your back straight. Bend your knees slightly and let the barbell hang at arm's length. Slowly raise the barbell to your chest, squeezing your shoulder blades together as you lift. Lower the barbell back to the starting position.

Cable rows: Stand facing a cable machine with a single handle attached to the cable. Bend forward at the waist, keeping your back straight and grasp the handle with an overhand grip. Slowly pull the handle towards your chest, squeezing your shoulder blades together as you lift. Lower the handle back to the starting position.

Standing side bend: Stand with your feet hip-width apart and your arms extended straight overhead. Slowly bend to the right, keeping your arms extended and your hips facing forward. Hold the position for a moment before slowly returning to the starting position. Repeat on the left side.

Russian twists: Sit on the floor with your knees bent and your feet flat on the floor. Hold a weight or a medicine ball in front of your chest. Slowly twist your torso to the right, tapping the weight or ball on the floor beside you. Slowly twist back to the center and then to the left, tapping the weight or ball on the floor beside you. Repeat.