Are you wanting to strengthen and sculpt your back muscles? A strong and toned back not only improves your posture and overall physique but also plays a vital role in maintaining a healthy, functional body. As women, we often focus on exercises that target our abs, legs, and glutes, but it’s equally important to prioritize our back muscles for a balanced and well-rounded fitness routine.
Planned a back day but not sure where to start?
We’ve got your back with these 15 back exercises you need to incorporate into your routine.
Choose five exercises from the list and perform the suggested number of reps for each exercise, resting for up to two minutes at the end of each set. Repeat the entire routine once or twice more for an effective back workout.
All you need is a set of dumbbells. Challenge yourself by adjusting the weights or repetitions as needed to reach your strength goals.
Ready, set, sweat!
Dumbbell Deadlift
Hold dumbbells in your hands in front of your thighs, palms facing your body. Start standing with feet hip-width apart and knees slightly bent. Keeping your knees slightly bent, press your hips back and hinge at the waist to lower the dumbbells toward the floor. Squeeze your glutes to return to standing. Perform 15 to 20 reps.
Single-Leg Row
Hold a dumbbell in your left hand, palm facing your body, and raise your left foot behind you. Hinge forward, letting the weight hang directly under your shoulder as you lower your torso and raise your right leg until both are parallel to the floor. Bring the dumbbell to your rib cage, pause, then slowly lower your back to start. Perform 15 to 20 reps on each side.
Reverse Fly
Grab a pair of dumbbells and stand with feet hip-width apart, knees bent. Hinge your torso forward at a 45-degree angle, allowing your arms to hang straight down from your shoulders, palms facing each other. Raise both arms out to the sides, squeezing your shoulder blades together. Return to the start. Perform 15 to 20 reps.
Arnold Press
Stand with feet hip-width apart, holding dumbbells at shoulder height, elbows bent, and palms facing your body. Bring your elbows out wide to the sides while rotating your hands so your palms face forward, pressing the dumbbells overhead until your arms are straight and your biceps are by your ears. Reverse the movement to return to the start. Perform 15 to 20 reps.
Single-Arm Rear Delt Raise
Grab a dumbbell in your left hand and bend forward at the hips, resting your right hand on your thigh for stability. Let the dumbbell hang straight down from your shoulder, palm facing forward. Without moving your torso, raise your arm straight back until it’s a few inches above your body. Pause, then slowly return to the starting position. Perform 15 to 20 reps on each side.
Front Raise to Lateral Raise
Stand with feet hip-width apart, holding weights against your thighs, palms facing your body. Engage your core, keep your arms straight, and raise the weights in front of you until they align with your shoulders. Lower them back to the starting position, then lift the weights out to the sides until they reach shoulder height. Return to the start. Repeat for 15 to 20 reps.
Upright Row
Stand with feet hip-width apart, holding weights against your thighs, palms facing your body. Pull your elbows wide and lift the weights to slightly above shoulder height, then lower back to the start. Perform 15 to 20 reps.
Eccentric Bent Over Row
Stand with your hips pushed back, tilting your torso 45 degrees. Hold weights in your hands, arms extended toward the floor. Pull both hands up alongside your rib cage, taking one count to lift and three counts to lower. Perform 15 to 20 reps.
Single-Arm Bent-Over Row
Stand with your feet hip-width apart, holding a weight in your right hand. Hinge at the hips, keeping your head in line with your tailbone. Pull your right elbow back until your right wrist is near your ribs, then return to the start. Repeat for 15 to 20 reps on each side.
Bird Dog
Start on all fours with wrists under shoulders and knees under hips. Extend your right arm and left leg simultaneously until they are parallel to the floor. Return to the start and repeat on the opposite side. Complete 15 to 20 reps.
Superman
Lie on your stomach with arms and legs extended on the floor, forehead resting on the mat. Engage your abs, squeeze your glutes, and lift all four limbs, plus your chest and head, a few inches off the ground, keeping your neck neutral by gazing at the top of the mat. Hold for 3 to 5 seconds, then slowly lower back down. Complete 15 to 20 reps.
Reverse Snow Angel
Lie face-down on the floor with legs extended straight and forehead resting on a folded mat or towel. Lift your arms out to the sides in a wide arc and overhead, bringing your biceps by your ears. Reverse the movement to return to the start. Perform 15 to 20 reps.
Bent Over Row
Stand with your hips pushed back so your torso is tilted 45 degrees or parallel to the floor. Hold weights in your hands, arms extended toward the floor. Pull both hands up alongside your rib cage, then lower them back down to the start. Perform 15 to 20 reps.
Prone Row
Begin in a plank position with hands resting on weights, wrists straight, and legs hip-width apart. Keeping your back flat, pull your left fist up to the bottom of your rib cage with your elbow aimed toward the ceiling, then return to the start. Perform 15 to 20 reps on each side.
Plank Up Down
Get into a high plank position, with shoulders stacked over wrists. Lift your right hand and lower down onto your right forearm. Repeat on the other side. Reverse the movement and return to the start. Perform 15 to 20 reps.
Consistency is key when it comes to achieving and maintaining results, so make sure to include these exercises regularly into your workout schedule. As you progress, feel free to increase the weights or repetitions to continually challenge yourself and stimulate further muscle growth. It’s important to listen to your body and modify any exercises as necessary to ensure proper form and prevent injury. Enjoy your back workout and feeling the benefits of a strong and toned back!
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Keep up the great work, stay motivated, and let your back take the spotlight!