If you have lower back issues, use caution with this exercise. Choose light- to moderate-weight dumbbells to start - 10 pounds should work - and work your way up from there. Why it’s on the list: Mimicking a barbell row, a wide dumbbell row allows you an increased range of motion and can help you address muscular imbalances between sides.

Complete 1–3 sets of 8–12 reps on each side.

Slowly return the dumbbell to the starting position and repeat on the left side.

You’ll notice that if you row too far, you’ll lose your balance. Keep your elbow tucked at your side throughout the movement.

Row up and back with your right arm, bending your elbow and bringing the dumbbell to your armpit.

Ensure your back is straight, your hands are directly below your shoulders, and your knees are directly below your hips.

Start on hands and knees with a dumbbell positioned in each hand.

What’s more, it can help you fix muscular imbalances by targeting each side individually. It’ll also help build strength in your arms. Muscles worked: This move emphasizes your upper back muscles, including your latissimus dorsi, teres minor, teres major, posterior deltoids, rhomboids, and trapezius. Do this exercise before completing any other rowing movements. Why it’s on the list: This exercise takes you back to the basics of the row, fixing many form issues such as over-rowing at the top of the movement, overstretching your arm at the bottom of the movement, and compensating with your lower back.

Once you reach parallel, push through your feet and return to the starting position.

Your back should remain straight throughout this movement.

Hinging at your hips, soften your knees and lower your torso toward the floor, stopping when it’s parallel to the floor.If using weight, safely mount a barbell on your shoulders behind your head.You’ll also strengthen your core, shoulders, and biceps with this move. Muscles worked: Suspended rows target the three largest muscles of your back - the latissimus dorsi, trapezius, and rhomboids. You’ll need a TRX trainer or another suspension trainer for this exercise. The great thing about it is that it’s suitable for people of all ability levels. Why it’s on the list: Using your body weight and requiring balance and stability, the suspended row is super-effective. Pause for a moment at the top, then slowly lower down.Engage your core and glutes and keep your feet on the floor. Slowly raise your upper body and arms toward the sky until your shoulders are above hip height.Bend first at your waist, bringing your body down toward the floor. Extend your arms overhead, in line with your ears.You can position your feel against a wall for added support. Press the balls of your feet into the floor behind you to stay balanced. Lie facedown on an exercise ball with your abdomen on the center of the ball.Retraction exercises also help improve shoulder health by strengthening stabilizer muscles around your shoulders, such as those that make up your rotator cuff. This helps target upper back muscles such as the rhomboids, rear deltoids, and trapezius.

Muscles worked: The main movement of this exercise is scapular retraction, which means you’re pulling your shoulder blades together. Choose a resistance band that allows you to complete 1–2 sets of 15–20 reps with good form. Why it’s on the list: A great exercise to kick off your back workout, the resistance band pull-apart is simple but effective. If you have experience with strength training, choose 3–5 of these exercises and do 3 sets of each, twice a week (or more).Īim to hit all 15 of these exercises within a 2-week span to ensure your routine is well-rounded. Slowly, over the course of a few weeks, work your way up to 3 sets of each. If you’re a beginner, choose 3–5 of the exercises below and do 1 set of each, twice a week.

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