Best Moves for a Better Back

Best Exercises for a Better Back

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  By: Liz Neporent
  
  One Arm Row:
  
  Step 1: Hold a dumbbell in right hand and stand to the right of chair and with palm facing in. Pull abs in and bend forward at hips so that back is roughly parallel with floor and knees are slightly bent. Place left hand on top of chair for support and let right arm hang down.

  Scott Gries/ Getty Images for AOL

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  One Arm Row:
  
  Step 2: Pull right arm up until your elbow is pointing to ceiling and hand brushes against waist. Lower the weight slowly back down.
  Challenge yourself: Face palm towards body as you do this move.

  Scott Gries/ Getty Images for AOL

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  Back Flys:
  
  Step 1: Hold a dumbbell in each hand and sit on the edge of a chair. Lean forward from hips so upper back is flat and a few inches above parallel to floor. Let arms hang down so that palms are facing each other and the weights are behind calves and directly under knees.
  

  Scott Gries/ Getty Images for AOL

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  Back Flys:
  
  Step 2: Raise arms up and out to the sides, bending your elbows a few inches as you go until elbows are level with shoulders. Squeeze your shoulder blades together. Slowly lower to start.
  Challenge yourself: Do the move from a standing position, hinged forward from the hips so that your chest is at a 45 degree angle with the floor.

  Scott Gries/ Getty Images for AOL

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  Rotation Row:
  
  Step 1: Hold weight in right hand. Kneel down on right knee with left foot in front. Lean forward. Extend right arm down towards left toe, palm in, and place left hand on top of left thigh for support.

  Scott Gries/ Getty Images for AOL

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  Rotation Row:
  
  Step 2: Bend right arm to lift weight, rotating waist as you straighten arm. Slowly return to start. Do equal number of reps with left arm.
  Challenge yourself: Do this move with an exercise band. Place one end under the instep of front foot.

  Scott Gries/ Getty Images for AOL

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  Pullover
  
  Step 1: Holding a dumbbell with both hands, lie on floor with feet flat on the floor, hip-width apart and arms held straight up directly over shoulders. Turn palms up so that one end of the dumbbell is resting in the gap between palms and the other end is hanging down over face. Bend elbows slightly.

  Scott Gries/ Getty Images for AOL

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  Pullover
  
  Step 2: Keeping arms in same position, move from shoulders and lower weight behind you until end of dumbbell is an inch or so from floor. Pull up to start.
  Challenge yourself: Prop your upper body up on several large pillows to increase the range of motion of the exercise.

  Scott Gries/ Getty Images for AOL