8 Effective Back Exercises For Women

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Bent-Over Rows

Hold a dumbbell in each hand, tilt forward at the hips, and keep your back straight. Squeeze your shoulder blades and lift the weights. Repeat with lower weights.

Lat Pulldowns

Place your knees beneath the pads of a lat pulldown machine. Pull the bar toward your chest with a broad hold and compress your shoulder blades. Repeat slowly.


Hold a barbell or dumbbell in front of you and stand hip-width apart. Hinge at your hips and reduce the weight. Lift the weights using the glutes and hamstrings.


 Lie facedown on a mat with your arms out. Raise your arms, chest, and legs while clenching your lower back. Hold briefly, then lower. Repeat.


Reverse Flyes

Hip-width apart, slightly bent knees. Hold two dumbbells palms-facing. Hip-lean forward. Raise your arms and squeeze your shoulders. Use lighter weights.

Renegade Rows

Push-up two dumbbells. Balance on one arm and lift a weight to your chest. Switch arms. Core exercise.

T-Y-I Raises

Facedown on an incline bench or stability ball, arms dangling, hands toward the floor. Form "T," "Y," and "I" forms by raising and lowering your arms. Start again.

Bridge Pose

Lie on your back, knees bent, feet flat. Raise your hips until your knees and shoulders make a straight line. Before descending, squeeze your glutes. Repeat.

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