The exercises given below will strengthen your back muscles and also give your back that nice, smooth, streamlined look sans bulges. If you have a back injury, don't even try these workouts. And even after it heals, check with your doctor before starting on them. Again, no ankle-weights, only dumbbells are required.General: Start with one set of five reps, then ten reps. Later, get on to these sets of eight reps each, which you can further increase 0 fifteen reps each.'Middle back Starting-position: Grasp your dumbbells in an overhand grip. Stand with feet apart, knees slightly bent. Bend forward from your waist so that your upper body is parallel to the floor.Motion: Extend your arms straight down to the floor with your palms facing each other. Slowly, bend your elbows and raise the dumbbells towards your chest as if you are rowing. Repeat as directed.Upper back:Starting position: Grasp dumbbells in overhand grip. Stand with feet apart, arms hanging down your sides.Motion: Shrug both your shoulders together up and down. Repeat as directed. This exercise also strengthens your shoulders.Shouldering onIt doesn't matter whether you have narrow or broad shoulders. Unfortunately, many broad-shouldered Indian women slouch in an attempt to look narrow and 'feminine'. Don't. Exercised, squared - up, shaped-up shoulders-deltoid muscles- immediately add to your poise.General: You can start with one set of five reps, then ten reps. Move on to sets of ten reps each.Front shoulder Starting position: Grasp your dumbbells in an overhand grip. Stand with feet a part, back straight. Let your arms hang down in front of you towards your thighs.Motion: Keeping your elbows straight, raise both your arms front and upwards until they are over your head, Lower towards thighs. Repeat as directed.Shoulder top Starting position: Grasp your dumbbells in an overhand grip. Stand with your feet apart. Your arms should be hanging by your sides.Motion: Keeping elbows slightly bent, palms facing downs, raise both your arms sideways - away from your sides-until they are at shoulder level and parallel to the floor. You form a human T. Repeat as directed.Back shoulderStarting position: Grasp your dumbbells in an overhand grip. Stand with feet apart. Bend your knees slightly. Bend down from your waist until your upper body is parallel to the floor. Extend your arms downwards towards the floor.Motion: Keeping your elbows straight, raise your arms sideways (as if you are a bird opening out its wings) until they are in a straight line with your shoulders. Lower your arms. Repeat as directed.Spot shaping for menYou might wonder why we have not included weight-training with barbells. For one simple reason - they are heavy weights. And if heavy weights are lifted without supervision by a professional gym-instructor, it could be dangerous for your body. If you are interested in hefting barbells, join a gym, After you have perfected the technique under supervision, you can continue at home after buying the required equipment.The weight-training we recommend is with a pair of dumbbells of ten pounds each. These exercises are sufficient to build up your muscles and give you that invincible feeling. Physiologically you will feel fit and worked out. Psychologically, you will get that extra boost. So, go for it!