7 Best Back Workouts & Exercises for 30s Women

Bent-Over Rows: Strengthen your upper back and shoulders with this classic move that also engages your core for stability.

Lat Pulldowns: Target your latissimus dorsi muscles for a beautifully sculpted back.

T-Bar Rows: Build a strong mid-back with this underrated exercise using a T-bar row machine.

Deadlifts: Work your entire posterior chain, from lower back to glutes and hamstrings.

Face Pulls: Improve posture and target rear deltoids with this effective exercise.

Renegade Rows: Combine core and back strengthening for a full-body workout.

Superman Pose: Engage your lower back muscles and improve spine flexibility with this bodyweight exercise.