6 Strong Back Exercises

by SheKnows
Apr 3, 2013 at 7:10 p.m. ET
Lie on your back on the floor or an exercise ball. Hold the ends of one dumbbell in both hands with your arms extended above you.

1 /9: Dumbell Pullover: Step 2

1/9 :Dumbell Pullover: Step 2

Squeeze your shoulder blades together and bring the dumbbell up and over your chest. Do 12-15 reps and 3 sets.

2 /9: Wide Row in Runners Lunge: Step 1

2/9 :Wide Row in Runners Lunge: Step 1

Start with your feet hip width apart then step back with one leg so that all weight is transferred on your forward leg. Bend forward at the knee so that your thigh is parallel to the ground and your abs are pulled in. From here hinge from your hips and let your arms and dumbbells hang from shoulders.

3 /9: Wide Row in Runners Lunge: Step 2

3/9 :Wide Row in Runners Lunge: Step 2

Now lift your elbows to 90 degrees while squeezing your shoulder blades together. Do 12-15 reps, then switch sides. Repeat for 3 sets.

4 /9: The Superman

4/9 :The Superman

Lie flat on your stomach with your arms out straight in front of you. Keeping your legs and arms straight, lift the opposite arm and leg off of the ground as high as possible, so that only your torso and pelvis are still on the ground. Hold this for a few seconds then switch sides. Do 12-15 reps, 3 sets.

5 /9: Plank to Row: Step 1

5/9 :Plank to Row: Step 1

Place two dumbbells on the floor about shoulder width apart. Grip the dumbbells with your body in a push-up position.

6 /9: Plank to Row: Step 2

6/9 :Plank to Row: Step 2

Place all your body weight on your right side as you pick up the left dumbbell off of the floor in a rowing motion. Keep your abs engaged. Do 10-12 reps then repeat on the other side.

7 /9: Dumbell Reverse Fly: Step 1

7/9 :Dumbell Reverse Fly: Step 1

Sit on an exercise ball with feet together. With your palms facing each other hinge forward from your waist, keeping your back straight and your head facing forward.

8 /9: Dumbell Reverse Fly: Step 2

8/9 :Dumbell Reverse Fly: Step 2

Raise your arms upward and outward until the weight reaches shoulder height. Squeeze shoulder blades together then return to starting position. Do 10-12 reps, 3 sets.

9 /9: Pillow Back Extensions

9/9 :Pillow Back Extensions

Lie on your stomach with a towel or pillow under your hips. With your hands behind your head, lift your upper body off of the ground as high as possible. Look up at the ceiling at the top of the movement and squeeze your back muscles and glutes tight as you lift your legs. Do 15 reps, 3 sets.