5 Effective Back Exercises for Women

With so much focus on the upper body and core, it’s easy to forget to tone your back muscles. After all, you want to look good in that slinky, backless dress, don’t you? The back exercises for women below work the two major muscles of the back—the latissimus dorsi (lats) that extend from the shoulders to the hip and the trapezius near your shoulders.

5.) Bent-Over Rows

back exercises for women Bent Over Rows

Though this exercise primarily works the triceps, squeezing your shoulder blades together at the top of the move incorporates the back muscles. Depending on what equipment you have available, you can do this move with a pair of dumbbells or a barbell.

How to do bent-over rows: Hold a 5- to 10-pound dumbbell in each hand and stand with your feet hip-distance apart. Bend forward at your waist until your chest is parallel to the floor and let your arms hang straight down. Bend your elbows to lift the weights toward your chest and your elbows toward your waist, bringing your shoulder blades together. Lower the weights back to the start and repeat.