8 Best Back Exercises for Women (30-Minute Workout)

How to Do a Reverse Grip Back Row

1. Stand with your feet hip-width apart and your knees slightly bent.
2. Grip a set of dumbbells, palms facing out away from the body.
3. Hinge at the hips until your chest is parallel to the floor (neck in line with your spine, flat back, and belly button and rib cage pulled in). 
4. Pull the weights back towards your hips, squeezing the shoulder blades together.
5. Slowly lower the dumbbells back down to the starting position.

How to Do a Single Arm Back Row

1. Stand with your feet slightly wider than shoulder-width apart, knees slightly bent.
2. Hold a dumbbell in your left hand, palm facing in (narrow grip).
3. Bend forward at the hips, maintaining a flat back, belly button pulled back towards your spine.
4. Pull the dumbbell back towards your left hip (think of pulling from your elbow joint versus your wrist), as if you were starting a pull-start lawnmower. Stop once your elbow is in line with your rib cage, making a straight line from shoulder to elbow. Hold the row at the top for a moment, squeezing your shoulder blade in.
5. Lower the dumbbell back to the starting position and repeat.

Modification: Perform a bird dog row from a box or bench to increase core engagement and get a greater range of motion.

How to Do a Straight Arm Pull Back

1. Stand with your feet shoulder-width apart, knees slightly bent. Grip a set of dumbbells, palms facing in towards each other.
2. Hinge forward at the hips approximately 45 degrees until your body is in a straight line (torso parallel to the mat).
3. Keep your arms straight as you pull both dumbbells back to your hips (just past your hips).
4. Control the dumbbells back down. Return to the starting position, trying not to let the dumbbells touch at the bottom.

How to Do a Deadlift and Narrow Row

1. Start standing with your feet hip-width apart, core engaged. Hold a dumbbell in each hand, palms facing in towards your thighs. Think about squeezing oranges in your armpits to activate your lats.
2. Hinge at the hips, pushing your glutes back towards the wall behind you and gliding the dumbbells down the front of your legs. Lower until you feel a stretch along the back of your legs. The range of motion will be different for everyone.
3. Hold at the bottom of your deadlift, then perform a narrow row. Pull the dumbbells back towards your hips (think of pulling from your elbow versus your wrist). Stop once your elbows are in line with your ribcage, making a straight line from shoulder to elbow.
4. With control, slowly lower the dumbbells down. Then press through your heels to stand tall, returning to the starting position.

How to Do a Plank and Row (Renegade Row)

1. Start in a high plank position with your hands directly under your shoulders and feet shoulder-width apart.
2. Hold a dumbbell in each hand, with your palms facing each other and your arms extended. Your wrists should be in line with your shoulders.
3. Engage your core and keep your back straight as you row one dumbbell up towards your chest, keeping your elbow close to your body. Try to keep your hips and shoulders parallel to the floor.
4. Lower the dumbbell back down to the starting position, then repeat the movement with the other arm.
5. Alternate rowing the dumbbells, keeping your core engaged and maintaining a stable plank position throughout the exercise.

Modification: Drop to your knees and perform a modified plank and row. Alternatively, place your dumbbells on an incline (such as a bench or box) to bring the ground closer to you.

How to Do a Dumbbell Pullover

1. Start lying on your back, either on the ground or on an exercise bench, knees bent and feet planted firmly on the floor. Engage your core to press your lower back into the ground.
2. Hold a dumbbell with both hands, grasping the top of the weight with your palms facing up. Your arms should be extended straight above your chest.
3. Keeping your arms straight with a slight bend in your elbows, slowly lower the weight behind your head until your arms are parallel to the floor.
4. Exhale to slowly lift the weight back up to the starting position by squeezing your chest muscles and pulling the weight back up over your chest. Keep your arms straight as you lift the weight.

How to Do a Prone Superman Back Fly and Extension

1. Lie face down on a mat or flat surface with your legs straight out behind you. “Goal post” your arms, bending both elbows to 90 degrees, elbows in line with shoulders. Keep your neck in a neutral position by looking down towards the floor.
2. Take a deep breath and engage your core muscles to lift your arms and chest off the ground simultaneously.
3. Hold the top position for a second, squeezing your glutes and lower back muscles to keep your chest lifted.
4. Then, reach your arms overhead, extending your hands away from your body.
5. Squeeze your back to pull your elbows back towards your hips, returning your arms to a goalpost position.
6. With control, lower your upper body towards the mat, returning to the starting position.

Modification: Perform a bird dog exercise, extending the opposite arm and the opposite leg away from each other in a quadruped position.

How to Do a Dumbbell Back Fly (Reverse Fly)

1. Stand with your feet slightly wider than shoulder-width apart, knees slightly bent. Grip a set of dumbbells, palms facing in towards each other. Hinge forward at the hips.
2. Open your arms and squeeze your shoulder blades together as you raise the dumbbells. Aim to bring the dumbbells just to shoulder height.
3. With control, slowly lower the dumbbells back down, returning to the starting position.

Modification: Perform alternating single arm back flys.