Dumbbell Bent-Over Row: Holding two five-pound weights, stand with your legs shoulder width apart and your knees bent. Lean your torso forward slightly, keeping your back straight. Starting with your arms extended down by your knees, lift them up towards your stomach, making sure you feel your back muscles engaging before extending your arms back down.
Back Extensions: Lay face-down on the floor, with your arms close by your sides and your legs zipped together. Making sure your core is engaged, lift your torso and arms together up off the floor, squeezing your muscles tight.
Lat Pullover: Lay facing upward on the ground with your knees bent, holding a dumbbell over your chest with both hands. With your elbows slightly bent, slowly lower the weight behind you. Squeeze your back muscles to raise the weight back to the starting position over your chest.