The back may be the easiest part of the body to overlook when you start a new workout routine. For women, it makes sense. Many of us forget to "watch our backs" when training because we worry about that big fitness myth that is so hard to squash — the idea that lifting too many weights can make you look bulky instead of lean.
Lift like a man, look like a goddess
women to toss aside the myth that lifting heavy weights will lead to a bulky body. Their popular book teaches women to abandon what they call “the three dirty words”: toning, shaping and sculpting. Instead, they say, women should focus on lifting moderately heavy weights that will lead to a stronger body.
A bonus? Increasing muscle mass will also boost your metabolism. "Weightlifting isn’t just for men. Lifting weights will help you burn fat and increase your resting metabolic weight (the number of calories that your body burns at rest!). Lifting weights is also proven to reduce your risk of heart disease and osteoporosis!"
A strong, toned back does more than allow you to look your best in the most revealing dresses. It's also a key to perfect posture and preventing back pain—a problem that affects more than 80 percent of Americans at some point in their lives. These exercises target your entire backside and your core to help counteract "computer back" and build a posterior that turns heads.
Complete 3 sets of 15 reps for each exercise, unless otherwise noted. Use a weight that is heavy enough so that you can perform no more than 15 reps with proper form (8- to 20-pound dumbbells).
1. Dumbbell single-arm overhead squat
This is a full-body exercise that will make you feel strong from head to toe. You work your legs with the squat while targeting your upper and lower back with the overhead lift.
- Hold a dumbbell in each hand, one dumbbell weighing twice as much as the other (e.g., if one dumbbell is five pounds, the other should be 10 pounds). Stand with your feet shoulder-width apart and toes pointed straight ahead.
- Hold the light dumbbell overhead in your nondominant hand, with the heavier dumbbell between your legs, keeping both arms straight. Push your hips back and lower yourself until your upper thighs are parallel to the floor, holding the lighter dumbbell straight up over your shoulders, tightening the back of your shoulder and upper back muscles. Keep your abs pulled in tight.3
- Rise back to the start position and do one to two sets of 15 repetitions each. Switch arms and repeat.
"This move is effective because it works multiple muscles at once. You can get more bang for your buck! It tones your upper back and shoulder area and even works your core -- bonus!" Marks advises, "Be sure to keep you belly button drawn into your spine the entire time to engage your core. Don’t let your knees go past your toes when you squat."
2. Dumbbell one-point row
This exercise works your back and core muscles while challenging your balance. If you find it too difficult, perform the row with your toes touching the floor.1
- Holding a dumbbell in each hand, balance your weight on your left foot, bending forward at the hips and raising your right leg so it forms a T with your torso and left leg. Your chest and right leg are parallel to the floor and your shoulders are square to the floor.2
- Hold the weights below your shoulders, arms straight (remain balanced on your left leg). Pull the weights straight up to your sides, keeping your shoulders square to the floor, and squeeze your shoulder blades together.3
- Slowly lower weights to start (you are still balanced on one leg) and repeat for eight repetitions. Switch legs and repeat for eight repetitions. Do two sets.
it can be "extremely effective for targeting the mid-back muscles and recruiting the core muscles to maintain your balance."
3. Lat pullover
This is a full upper body exercise that emphasizes your lats (the muscles that help you pull your arm
down and back).1
- Lie on your back on a bench (or floor if you don't have a bench), feet flat on the bench (or floor), knees bent; hold a weight in both hands or a weight in each hand over your chest, arms straight up. Lower the weight or weights straight back behind your head until your arms are in line with your torso and parallel to the floor. If you are not using a bench, lower your arms until the weights are just above but not touching the floor .2
- Keeping your arms straight, pull your arms to start position over your chest. As you reach start position, think about tightening your lat muscles. Do one to two sets of 15 repetitions each.
"This move is effective because it specifically targets your lats — an area that many women neglect! [The lat pullover] tones your lats (the muscle right along your ribs that your bra strap digs into). Be sure to press your lower back into the ground while performing this exercise. It will engage your core and protect your lower back."
4. Back extensions
A strong lower back will reduce your risk of injury to your vertebral discs. This exercise is also called prone cobra in yoga.1
- Lie face-down on a mat or well-padded floor, arms straight by your sides, palms up, forehead facing the floor. The tops of your feet should be flat against the floor.2
- Slowly lift your head and shoulders off the floor, lifting your arms, squeezing your shoulder blades together and hold for five seconds. Lower to start position and do one to two sets of 15 repetitions each.
"This is a very important exercise for overall back health, especially the lower back. Having a strong core including your lower back is a necessity for maintenance of health. These [extensions] will also give you that deep definition where your spine runs through."
5. Dumbbell bent-over row
Back rows work your entire back and can work your core muscles if you keep your abdominal muscles pulled in and your back flat.1
- Stand with your feet shoulder-width apart, arms at your sides, a dumbbell in each hand. Bend your knees slightly, pushing your hips back, and bend forward at your hips without rounding your back. Hold the weights straight down from your shoulders with your wrists facing back and your knuckles facing forward. Pull the weights straight up to the sides, bending your elbows, while keeping your torso in the same position. You are only moving your arms, not the rest of your body. Squeeze your shoulder blades together as your elbows reach to the ceiling.2
- Slowly lower the weights to start position. Be sure to keep your back flat. Do one to two sets of 15 repetitions each.
Straight-Leg Deadlift
Strengthen all the muscles that surround your spine, along with your abs, glutes, and hamstrings with this super-efficient exercise.
Grab a pair of dumbbells with an overhand grip, and hold them at arm's length in front of your thighs. Stand tall with your feet hip-width apart, knees slightly bent. Without changing the bend in your knees, brace your core and bend at your hips, lowering your torso until it's almost parallel to the floor. As you lower the weight, keep the dumbbells as close to your body as possible. Pause, then raise your torso back to the starting position.
Split Stance Extension
Target your entire backside and challenge your balance with this bodyweight move.
Stand with your feet together, knees slightly bent, hands behind your head. Shift your weight into your right leg as you step your left foot about 3 feet behind you, only touching your left toes to the floor for balance. Draw your abs in tight and and bend at your hips, lowering your torso until it's almost parallel to the floor. Slowly return to standing, keeping your back naturally arched throughout the entire movement. Do 8 reps and then switch legs and repeat.
Alternating Dumbbell Row
Alternating arms allows you to work each side of your body separately, which helps bolster muscle imbalances and forces your core to work even harder.
Grab a pair of dumbbells with an underhand grip (palms facing away from your body), and stand with your feet shoulder-width apart. Bend at your hips and knees, and lower your torso until it's almost parallel to the floor. Your lower back should be naturally arched. Keeping your abs in tight, bend your left elbow and pull the weight to the side of your torso. Slowly lower your left arm as you bend your right elbow and perform a row on the other side. That’s one rep. Continue alternating until you've completed 15 reps total.
Bow and Arrow
This dynamic moves targets the muscles in your upper back to help you stand tall and straight, not hunched over. You can perform this exercise using dumbbells (as shown) or with a resistance band or cable machine to really feel your upper-back muscles working.
Grab a pair of dumbbells with an overhand grip (or anchor a resistance band) and stand with your feet together. Brace your abs in tight and extend your arms out in front of your chest, palms facing in. Pull your shoulders down and back and keep them there during the entire movement. Bend your left elbow and pull your arm behind you (as if aiming a bow and arrow). Imagine that you're squeezing a lemon between your shoulder blades. Extend your left arm and bend and pull your right arm back. That’s one rep. Repeat 15 times total.
Kneeling Rear Fly
You may need to use a lighter weight for this challenging move that works the muscles in your middle and upper back.
Grab a pair of dumbbells and kneel on the floor with your hands below your shoulders, palms facing in, and your knees below your hips. Raise your left arm straight out to the side (your arms should be slightly bent). Focus on squeezing your left shoulder blade in closer to your spine. Hold for 1 count, then slowly lower to the starting position. That's one rep. Complete 15 reps with your left arm, and then switch to your right arm.
Opposite Arm and Leg Balance
This static hold, also known as Bird Dog, tones your entire backside while also engaging your core muscles.
Get down on your hands and knees with your palms flat on the floor and shoulder-width apart. Your knees should be bent 90 degrees. Brace your abs in tight to your spine and raise your right arm and left leg until they're in line with your body. Hold for 10 counts. Return to the starting position, and repeat on the other side. That's one rep. Do 3 reps total.
Spine Extensions
Spine extensions can help prevent back pain by counteracting the forward, flexed position in which many people spend most of their time. You may want to lie on a mat or carpet for this exercise.
Lie facedown on the floor with your legs straight, toes pointed, and your arms next to your sides, palms down. Contract your glutes and the muscles in your lower back, and raise your shoulders, chest, and arms off the floor. Keep your chin slightly tucked into your chest and rotate your arms so that your thumbs point towards the ceiling, pulling your shoulder blades back and together. Hold for 2-3 counts and slowly lower back to the floor. That's one rep. Complete 15 reps total.
Full-Body Bridge
This bridge variation engages your entire body, with an extra emphasis on your backside.
Lie faceup with your legs straight and hip-width apart, feet flexed. Bend your arms in by your sides and press your elbows into the ground. Engage your abs, squeeze your shoulder blades down and together, and press down with your arms to lift your hips as high off the floor as you can. Hold for 1 count and then slowly return to the starting position. That's one rep. Complete 15 reps total.
