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

Lat Pullover
Image: Tiffany Egbert/SheKnows

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

  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
  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.
And according to Marks, “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

Next Up: Back extensions

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