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Home Workouts for Women

5 Moves To Build A Stronger Back

Your glutes aren't the only posterior muscles that need attention. Hit your back and rear delts today with this exclusive routine.

Upright Row

None

Do three sets of 12 to 15 reps

Target Muscles: trapezius, lateral and front deltoids

Set Up: Stand on the middle of a band with your feet shoulder-width apart. Cross the band in front of you and hold one handle in each hand [A].

Action: Leading with your elbows, pull the band upward until the handles reach your shoulders [B]. Extend your arms back to the starting position to complete one rep. Repeat for your set.

Seated Row

Do three sets of 15 reps

None

Target Muscles: latissimus dorsi, rhomboids, trapezius

Set Up: Sit on the floor with your legs extended in front of you. Loop a band around the soles of your feet, cross it in the center and hold one handle in each hand, arms straight.

Action: Bend your arms to pull the handles toward your sides as shown. Slowly extend your arms to finish one rep.

Tip: If this move feels too easy, gather some of the band’s slack in the palm of your hands.

Straight-Arm Pullover

None

Do three sets of 10 to 12 reps

Target Muscles: latissimus dorsi, hamstrings, erector spinae, gluteus maximus

Set Up: Anchor a band to a low, secure object in front of you. Hold a handle in each hand, step back from the anchor point and bend forward from the hips as shown [A].

Action: Straighten your knees and hips to stand, while simultaneously lifting your arms overhead [B]. Slowly reverse to return to the start.

Rear Delt Flye

Do three sets of 10 to 12 reps

None

Target muscles: posterior deltoids

Set Up: Stand with your feet hip-width apart holding a dumbbell in each hand. Hinge forward from your hips and bend your knees slightly until your wrists are below your shoulders [A].

Action: Open your arms out and up until they form a straight line with your shoulders [B]. Reverse slowly to return to the starting position.

Lat Pulldown

Do three sets of 15 reps (each side)

None

Target Muscles: latissimus dorsi

Set Up: Stand with your feet hip-with apart. Grasp the center of a resistance band with both hands, about a foot apart, and extend your arms overhead [A].

Action: Bend your left arm, drawing your elbow down to the side; stop when you feel a stretch in the left side of your back [B]. Slowly extend your arm back overhead and repeat. When your set is through, repeat with your right arm.