Five Great Back Exercises for Women


It seems women have problem areas all over their bodies, including their backs. You may not be able to see it, but that doesn’t change the fact that women want their backs to be just as toned as the rest of their bodies. For this to happen, you have to incorporate some back exercises into your schedule. Believe it or not, exercising your back is good for your overall health, not just your rear view.  Here are five great back exercises for women.


You’ll need a stability ball for this one. With your feet hip-width apart and resting against a wall, lie across the stability ball. Extend your arms above your head and make sure your palms are facing. Now, squeeze your glutes. Lift your chest off the stability ball with your back straight. Reach above your head before returning to your original position and starting over.

Bent Over Row

Stand with your feet shoulder width apart and a pair of 5 lb dumbbells in your hands. Bend your knees slightly and bend over so that your back is flat and your core is very tight. To exercise, bend your elbows while they remain flat against your sides and lower. That counts as one repetition.

T Extension

This one looks simple but it’s effective and works your body hard. Lie flat on the ground with your legs straight and together. Press your nose to the ground and extend your arms to your sides in the shape of a T. Raise your arms as high as you can comfortably raise them and repeat.

Bent Over Lat Pull

You will want to get into the same position for this one as the Bent Over Row. You’ll need a resistance band and a sturdy object on which you can wrap the band. Holding onto both ends of the band, back away from the object until your arms are completely straight in front of you. Next, pull the band against you so that your arms are back and your elbows to your side.

Single Arm Overhead Squat

You’ll want a pair of 5 lb dumbbells for this one. Start by getting into the squat position, standing straight with your legs shoulder width apart and your toes facing outward. Lift one arm over your head and place the other straight down between your knees. Now squat. Stand up and shift arms. Squat again. This counts as one rep.

(Photo by Chris Hondros/Getty Images)


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