Hold on to these 5 minutes and you will see amazing results

Combining dumbbells with exercise bands can double or even triple your upper and lower back strength. Try this exercise method that has the fastest results.

Benefits of combining dumbbells with exercise bands

The study found that combining dumbbell exercises with elastic fitness band exercises can increase lower back strength three times (and upper back strength twice) compared to doing dumbbell exercises alone. Dr. Gary Sforzo, professor of exercise and sports science at Ithaca College in the United States, said that this is because the elasticity of the elastic fitness band can increase the range of motion, thereby challenging muscle strength. Try the following moves, created by Keli Roberts, group fitness manager at Equinox Fitness Club in Pasadena, California, which can help you quickly achieve body-slimming results in just three weeks, twice a week.

1. Push-up rowing

Time: 0:00-1:00

?The starting position is a modified push-up position with your knees on the floor.

?Place the dumbbells on the floor below your shoulders and hold an elastic fitness band across your upper back with each hand.

?With the dumbbells in hand, do a full push-up, then raise your left elbow toward the ceiling, bringing the dumbbells up to your rib cage.

?Lower the dumbbell, switch to your right hand, and repeat.

?Repeat 8 to 12 times on each side.

2. Side lunge plus side raise

Time: 1:00-2:00

?Stand with your feet slightly wider than shoulder width apart.

?Fix one end of the strap under your right foot.

?Grab the dumbbell and the other end of the band with your right hand at the same time.

?Bend your right knee and shift your body weight to your right leg.

?Stretch your right arm out to your side and raise it parallel to the ground with your elbow slightly bent.

?Repeat 8 to 12 times, then switch sides and repeat.

3. Squats and arm curls

Time: 2:00-3:00

?Stand in the middle of the band with your feet slightly wider than shoulder-width apart, holding a dumbbell and one end of the band in each hand.

Keep your elbows close to your sides, bend your elbows and raise the dumbbells to shoulder height.

?As you squat, lower the dumbbells.

4. Fixed lunge with triceps backward stretch

Time: 3:00-4:00

?Step your right foot back into a lunge position.

?Place your left foot in the middle of the belt.

Grab one end of the band and a dumbbell in each hand and extend your arms back, keeping your chest lifted.

?Repeat 4 to 6 times. Switch sides and repeat.

5. Reverse lunge and forward lift

Time: 4:00-5:00

?Stand with your feet together. Place one end of the belt under your right foot.

?Grab the other end of the band and a dumbbell in your left hand.

?Place your right hand on your hip.

?Step back with your left foot and bend both knees 90 degrees.

?At the same time, raise your left arm forward to shoulder height.

?Lower and repeat.

?Repeat 8 to 12 times. Switch sides and repeat.