Superman

Time to channel your inner superhero. "Your back extensors, which run along your spine, help to support your spine, help you stay in the upright position, and allow you to bend your back. Doing the superman exercise strengthens your back extensors, thus enhancing the stability of your back and core," said Chadwell.

How to Do the Exercise:

• Lie on a mat on your stomach with your arms extended in front of you and your legs straight out behind you.
• Brace your core, lift your chest up, and lift your torso off the floor while simultaneously lifting your hands and feet off the ground. You will look like you are flying through the air like Superman. Stop when you feel a contraction in your lower back. Your limbs should be at least six inches off the floor.
• Keep your body suspended. Then, in a semicircle motion and keeping your arms straight, push your hands back toward your sides. Stop just before you touch your sides. Hold for a two count.
• In the same motion, bring your hands back together in front of you.
• Slowly lower your whole body back into starting position. That completes one rep. Do 10-15 reps to complete one set, and aim for two to three sets.

Dumbbell Deadlift to Upright Row

Deadlifts are extremely helpful in strengthening the muscles of your lower back, since that muscle group is one of the primary movers for this exercise. You'll notice as you move to the standing position of this exercise that you must extend the muscles of your lower back to pull the weight up.

Right after the deadlift, you'll move directly into a front row, which works the majority of your upper back. This exercise combination is extremely effective for a top-to-bottom back workout.

How to Do the Exercise:

• Stand holding a pair of dumbbells in front of you with an overhand grip. Keep a slight bend in your knees.
• Hinge forward with your hips, keeping the bend in your knees.
• Lower the weights, keeping them close to your legs at all times. Move down as far as you can without rounding your back (about mid-shin or slightly lower).
• Brace your core and squeeze your glutes as you bring the dumbbells back up to starting position.
• Once you're back in starting position, pull the weights straight up the front of your body toward your upper chest.
• Your elbows should be pointing up when you reach the top of the movement, about six inches below your chin.
• Slowly lower the dumbbells to starting position again. This completes one rep. Repeat for 10-12 reps to complete one set, and aim for two to sets.

Bent-Over Reverse Fly

Reverse flys are excellent for your upper back, specifically for your rhomboids, which are located between your shoulder blades. These thin muscles have the huge task of pulling your shoulder blades back.

"Have you seen people whose shoulders literally curve inward toward the front midline of their bodies when they stand or sit?" said Chadwell. "That is due to weak rhomboids. To improve your posture or to correct this shoulder rounding, you need to have strong rhomboids!"

How to Do the Exercise:

• Stand upright with feet hip-width apart (or slightly wider) holding a light pair of dumbbells with an overhand grip.
• Keeping a slight bend in your knees and your back straight, hinge at your hips until your torso reaches a 45-degree angle. Brace your core.
• Keeping a slight bend in your elbows, raise the weights up and out to your sides as far as you can. Let your elbows lead the movement.
• At the top of the movement, squeeze your shoulder blades together for a one count.
• Slowly lower back down to complete one repetition.
• Completely stop before beginning the next repetition so that you don't use momentum.
• Complete two to three sets of 10-12 reps each.

Side Kick on All Fours

This exercise requires stabilization from your trunk, and the side kick portion activates your hips and glutes. The stronger your glutes are, the less likely you are to experience low back pain because your lower back won't have to overcompensate for the daily work that your glutes should take care of.

How to Do the Exercise:

• Get on all fours on a mat.
• Place your hands underneath your shoulders and your knees under your hips.
• Brace your core by drawing your navel in toward your spine.
• Keeping your right knee bent at a 90-degree angle, lift your left leg until it is parallel to the floor. Remember to keep your back flat and look at a spot on the mat underneath you to maintain a neutral spine.
• Keep your right thigh high and stationary, and slowly kick your lower leg out to the side.
• Bend your right knee back to the 90-degree angle and then lower your leg back to starting position. This completes one rep.
• After completing 15 reps on the right side, switch legs to complete one set. Aim for three sets.

Single-Arm Dumbbell Rows

Dumbbell rows are superior for building a strong back. They work many muscles of the back including your lats, rhomboids, middle and lower traps, and erector spinae.

"This exercise is used to create a wider back. Women should not be afraid to build a wider back!" said Chadwell. "If your lats are wider, your waist looks smaller." How to Do the Exercise:

• Secure a flat bench and place appropriately weighted dumbbells on each side of it. Try using 10s or 15s.
• Place your right leg on the end of the bench, so that you are resting on your knee and lower leg.
• Bend your torso forward at the waist until your upper body is parallel to the bench. Use your right hand for support on the bench. It will be extended out past your shoulder. You might even want to grasp the side of the bench.
• Using your left hand, pick up the dumbbell on your left side and hold the weight with your arm fully extended. Your palm should be facing your torso. This is your starting position.
• Pull the weight straight up to the side of your torso. Be sure to keep your upper arm close to your side and keep your torso stationary.
• At the top of the motion, when your elbow just passes the side of your body, squeeze your back muscles. Remember, this is a back exercise; only your arm moves, but your back does the pulling.
• Slowly lower the dumbbell back down to the starting position.
• Complete all repetitions on the left side before switching body position and arms. Repeat on each side for one set and aim for three sets.