1-Assisted Pull-Up
Hitting close to every muscle that makes up your backside (including your lats, traps, delts, biceps, core, and even your glutes), this exercise is a must
Here’s how to do it:
1) Step up to an assisted pull-up machine (or loop a long resistance band around a pull-up bar) and grab the bar with a grip that’s slightly wider than shoulder-width apart, palms facing away from you.
2) Kneel onto the assisting platform. (Or if you’re using a band, use a stool or bench to help you up, and loop your foot through the bottom of the band so it’s beneath your foot arch. Cross your other foot over the top, so the band doesn’t spring off.) From here, squeeze your core and pull your shoulder blades down and together, drawing your body toward the bar and your elbows down along your sides. When the bar reaches your collarbones, pause, then slowly reverse the movement to return to start. That’s one rep.
Perform with a weight that allows you to barely eke out four sets of six to eight reps with proper form. (If you’re using a band, experiment with thicker and thinner bands until you find one that provides an appropriate amount of support.)
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2-Standing Cable Row
Cable rows hone in on your lats—the single largest muscle in your upper body—in a big way. While you can perform rows seated, this standing variation works your core to a greater degree, giving you more bang for your exercise buck.
Here’s how to do it:
1) Stand to face a cable machine, with your knees bent and a dual-drip handle fixed at the level of your belly button.
2) Grab the handle with both hands and position yourself so that, when your arms are extended, there’s tension in the cable. Keep your chest up, and core braced. From here, pull your shoulder blades together like you are squeezing an orange, drawing your hands to your belly button. Pause, then slowly reverse the movement to return to start. That’s one rep.
Perform with a weight that allows you to barely complete three sets of 10 to 12 reps with proper form.
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3-Face Pull
Like a standing cable row, only higher, this pulling exercise focuses on those back muscles above your lats. Think: traps, rear delts, and rotator cuff muscles.
Here’s how to do it:
1) Stand tall facing a cable machine, your knees slightly bent and a rope attachment fixed at the level of your face.
2) Grab the handle with both hands, thumbs closest to the ends of the rope so that your palms are facing out. Position yourself so that, when your arms are extended, there is tension in the cable. Keep your chest up, and core braced.
3) From here, pull your shoulder blades together like you are squeezing an orange, drawing your hands to either side of your face. Pause, then slowly reverse the movement to return to start. That’s one rep.
Perform with a weight that allows you to just barely complete three sets of 10 to 12 reps with proper form.
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4-Dumbbell Pull-Over
This move is often considered a chest exercise, and it’s true that it does work your chest. But it also hits your lats and your serratus anterior muscles, which hang out under the armpits and tend to be underworked.
Here’s how to do it:
1) Lie down flat on an exercise bench (with your head, shoulders, and butt flat on the bench, and your feet firmly on the floor), and hold a dumbbell by one end straight up over your chest. Press your low back toward the bench so that there is barely any space between your low back and bench, and your ribs don’t flare up toward the ceiling.
2) From here, keeping your core braced and arms relatively straight, slowly lower the weight behind your head until you feel a stretch in your chest. Pause, then slowly reverse the movement to return to start. That’s one rep.
Perform with a weight that allows you to complete four sets of six to eight reps with proper form.
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5-Standing Rear-Delt Raise
Strong rear delts are vital to a shapely back and good posture, but they tend to get overlooked in favor of the front and side delts. Not anymore.
Here’s how to do it:
1) Grab a light dumbbell in each hand and stand with your feet about hip-width apart.
2) Push your butt forward and slightly bend your knees so that your arms hang straight down in front of your body. Fix your eyes on the floor in front of you, brace your core, then position your arms so that your palms face each other and there is a slight bend in your elbows.
3) From here, squeeze your shoulder blades together to raise the dumbbells until they are in line with your shoulders, maintaining that slight bend in your elbows. That’s one rep. Pause, then slowly reverse the movement to return to start.
Perform with a weight that allows you to barely complete three sets of 10 to 12 reps with proper form.
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6-Kettlebell Shrug
Shrugs hone in on your upper traps, the muscle that sits at the top of your shoulders. You can perform shrugs with dumbbells or a barbell, but kettlebells are easier to grip. That means you can lift more weight, and in turn, see greater results. (Psst! Don’t miss these 7 reasons you need to try kettlebells.)
Here’s how to do it:
1) Stand tall with your feet hip-width apart. Hold a dumbbell in each hand down by your sides, palms facing your body.
2) Brace your core. From here, raise your shoulders straight up and back, as close to your ears as possible. Pause, then slowly reverse the movement to return to start.
Perform with a weight that allows you to barely complete three sets of 12 to 15 reps with proper form.
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7-Bird Dog
This bodyweight move is a staple for improving spine stability and posture, something that, over time, makes a huge difference in how your back both looks and feels. (Take your workout on the road with the bird dog and these 7 other most effective bodyweight exercises you can do.)
Here’s how to do it:
1) Get on the floor on your hands and knees. Your hands should be shoulder-width apart; your knees, hip-width apart. Brace your core so that your back is as flat as possible, and you don’t tip from side to side during the exercise.
2) From here, lift one arm and the opposite leg, leading with your heel, until they are parallel with the floor. Pause, then slowly reverse the movement to return to start. Repeat on the opposite side. That’s one rep.
Perform 10 to 12 reps, decreasing the rep count if needed to maintain proper form