When Terminator II came out a few years ago, every woman wanted a lean and strong back like Linda Hamiltons. If you want tank tops, bathing suits and that little strapless black dress to look great on you, and you dont want to be ashamed of that dreaded back fat, then incorporate these five exercises into your normal weight routine. Coupled with a balanced and nutritious diet and cardiovascular exercise, that taut back should be yours in no time. Start off with one to two sets and five to ten repetitions of each exercise and eventually work yourself up to three sets of fifteen repetitions for each exercise.

Reverse Fly

Sitting on the edge of a bench, a dumbbell in each hand (start with 3 to 5 pound dumbbells and adjust accordingly), bend over from the torso so that your hands are a few inches below each knee and your palms are facing each other. Keep your arms straight. Keeping your back straight and your torso in the same position, slowly lift your arms to your sides up to the height of your shoulders. Your elbows should be only slightly bent and your wrists should remain straight. Controlling the movement, slowly lower your arms to the starting position.

Deadlifts

Standing upright with your legs shoulder width apart and slightly bent at the knees, hold a dumbbell in each hand in front of your thighs keeping your palms inward. Bending at the hip, slowly lower your torso towards the ground, keeping the dumbbells close to the body. Stop the movement when the dumbbells reach the middle of your shin. Slowly return to the starting position keeping your abs tight and your back straight.

Back Extension

Lie down on the floor on your stomach. You can also choose to lie on a medicine ball or elevated on a step. Clasp your hands behind your head and slowly start to lift your chest off of the ground a few inches, constantly controlling the movement. Slowly lower down, without completely resting your chest back to the floor and repeat.

Dumbbell Pullover

Lie down on your back, using a medicine ball or a bench. Place a dumbbell in each hand and hold them over your chest, arms stretched up and palms facing inward. Keeping the elbows bent slightly, slowly lower the arms towards the floor until they have reached the same level as your shoulders. Controlling the movement, slowly lift them back up to the starting position.

One-Arm Row

Stand upright and place your feet shoulder width apart. With one dumbbell in one hand, bend over at the waist to a forty-five or ninety degree angle, keeping the back flat. Place your free hand on a bench or medicine ball for support. This will be the position you will maintain throughout the exercise. Slowly bend your elbow up to your rib cage level, feeling the contraction in your back muscles. Make sure to keep your abdominal muscles tight. Controlling the movement, slowly your arm and elbow back down to the starting position. Be sure to switch legs and perform the exercise with your other arm, as well.