5 Back Exercises for Women That Will Get You Strong & Sculpted In No Time

Dumbell Single Arm Overhead Squat
Image: Tiffany Egbert/SheKnows

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

  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
  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
  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.
Angie Sloan, World Gym’s Global Fitness Ambassador, says that while the one-point dumbbell row is a more advanced back exercise that requires balance, it can be “extremely effective for targeting the mid-back muscles and recruiting the core muscles to maintain your balance.”

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