Back Exercises for Women (Get Strong & Sexy Back Now!!)

Back-Exercises-for-Women

While checking out reflection in the mirror, usually girls give a very quick spin to see how their butt looks, but very rarely notices the back muscles.

That’s a shame!!

If you’re also among-st those, you need to change your habit right now…

Because its genuinely crucial to give attention to your back muscles, as they are important for your body and for your sexy look too!

A strong back not only improvise your posture but also let you more physically active, from running faster to lifting heavier weights.

So, its genuinely very much important to not neglect these muscles and maintain a strong, toned back!

In this article, you’ll discover the 13 best back exercises for women.

Exercises elaborated here will for surely help you out maintaining an elegant and perfect posture, and sculpting a strong as well as sexy back.

However before that we think its important for you to have some info about your back. This info will ultimately help you deciding the appropriate back workout routine for you.
 

About Back

In your back, there exists a lot of large muscle groups.

The trapezius located in the upper back form a diamond shape between your shoulders and mid spine. Your rhomboids are also positioned in the mid upper back, tying into the deltoids.

Your largest back muscles are the latissimus dorsi that cover up the outer sides and contributes to the athletic ‘V’ taper.

The muscles of your lower back are also termed as erector spinae that runs down either side of your spine.

Maintaining toned and strong erector spinae wards off the lower back issues which are common to every women. It besides also improves your coordination and balance.

Toning and strengthening all the areas of your back not only provides you with a tight, toned and terrific rear, but also lifts up your chest.

All this ultimately lift your bust, contributing to your feminine shape.
 

Take a Quick Look at Why You Require Back Exercises?

  • To improve your posture
  • To burn more calories
  • To get a strong back.
  • To eliminate back fat.
  • To prevent back pain and injury.

Now finally Back Exercises For Women.

Here below 5 beginner back workouts for women have been discussed to help out with your back workout in case if you’re new to this.
 

Beginners Back Workouts For Women

 

Exercise #1. Back Lift

Muscles Involved

  • Primary: Erector Spinae
  • Secondary: Rhomboids

How to do:

  • Stand with your feet in a split stance position with your right foot forward. Now put your left toe 10 inches behind your right heel. Bring up your arms up, so that your fingertips stays right above your ears. Pull your elbows back.
  • Tilt forward from your hips, maintaining a tight core and neutral (not completely rounded) spine.
  • Now pulling from your core, lift up your upper body to an upright position. Tense at the top position, squeezing out the muscles of your mid back.
  • Very slowly lower back to the start position. Ensure that your abs are pulled in the whole time.

 

Exercise #2. One Arm Rowing (Dumbbell)

one-arm-dumbbell-row

Its one of the back exercises with dumbbells for women.

Muscles Involved:

  • Primary: Latissimus Dorsi
  • Secondary: Rhomboids

How to do:

  • Start this back workout routine by standing alongside a bench with your left knee closest to it. Now place your left knee on the bench. Hold up a medim-weight dumbbell in your right hand and allow it to hang at your side with your palm facing your thigh. Rest your hand onto the bench. Remember your torso should be angled at about 30 degrees.
  • Pull from the upper back muscles to bring up the weigh towards your armpit. This time your elbow should come directly up, rather than out. Now hold the top position for a two-second count.
  • Very slowly lower to the start position. Repeat on another arm after completion of the required number of repetitions.

 

Exercise #3. Spreading Wings Lift

 Spreading-Wings-Lift

Muscles Involved:

  • Primary: Trapezius
  • Secondary: Rhomboids

This is one of the back exercises at home. Means you can very easily do it at your home.

How to do:

  • Stand holding up a light pair of dumbbells with feet shoulder width apart. Hold up the weight on your sides with arms slightly bend and locked at the elbows. Maintain the neutral spine.
  • Lift up both the arms out to your sides. Try to bring your shoulder blades together, while maintaining a slight bend in your elbows. Stop when your hands reach your shoulder level. Now hold for 2 seconds.
  • Very slowly lower the weighs to the start position.

 

Exercise #4. Back Arm Walk

Back Arm Walk

Muscles Involved

  • Primary: Rhomboids
  • Secondary: Deltoids

How to do:

  • Start with back exercise for women by kneeling on your exercise mat on all fours. Remember your hands should be directly below your shoulders. Maintain a neutral spine position. Pull in your abdominal muscles, keeping your hips stable.
  • Now extend your right arm directly out in front of you to shoulder level. Keep the left hand firmly on the floor. Now with your abdominals pulled in, reverse the motion to bring the right arm down and the left arm up to the shoulder level. Feel for the flexion in your back muscles while doing the movement.

 

Exercise #5. Bow and Arrow

Bow-and-Arrow

This back exercise you can refer as one of the biceps exercises for women.

Muscles Involved

  • Primary: Trapezius
  • Secondary: Rhomboids

How to do:

  • Sit on an exercise ball (or kneel on your exercise mat) with a light pair of dunbbells in your hands. Or alternatively, you can hold up a resistance band in your hands. Now extend your right arm out directly in front of you, with the palm facing in (hammer curl position). Remember your left arm should be pulled back to your left armpit. Both the arms should be at shoulder height.
  • Very slowly change your position, drawing your right arm back and extending up your left arm. Here do not left the arms drop down. Keep your abdominals tight throughout the movement.

So, this was the Womens Back Exercises for Beginners.

Now its time for you to be aware of some intermediate back exercises for women.
 

Intermediate Back Exercises For Women

The below mentioned back exercises are also for pain. All the set forth workouts are back exercises at home. So, you can go for them even at your home:
 

Exercise #6. Posture Perfect Lift

Posture Perfect Lift

Muscles Involved

  • Primary: Erector Spinae
  • Secondary: Rhomboids

How to do:

  • Lie your face down on your exercise mat while keeping your arms straight out in front of you. Remember your feet should be shoulder width apart. Your head and shoulders should be in neutral position. While doing this, look directly ahead.
  • Now keeping your core down, slowly lift your arms and feet, while looking up towards the ceiling. Hold this position for about 3 seconds.
  • Very slowly lower back to the start position.

 

Exercise #7. Bent Over Dumbbell Row

Bent Over Dumbbell Row

Its one of the best lower back exercises.

Muscles Involved:

  • Primary: Latissimus Dorsi
  • Secondary: Biceps

How to do:

  • Stand holding up a pair of medium-weight dumbbells with your feet shoulder width apart or together. Now bend your knees slightly down and angle your upper body forward at about 30 degrees. Maintain a neutral spine with a slight arch in the lower back. Keep up a tight core.
  • With your arms hanging down in front of your body, draw your shoulder blades down and together. Pull the weigh up to your rib cage. Keep your torso in a fixed position.
  • Hold up the top position for a second or two, feeling the squeeze through the latissimus dorsi. Now slowly lower back to the start position.

 

Exercise #8. Swimmer Lift

Swimmer Lift

Its one of the best back exercises.

Muscles Involved

  • Primary: Erector Spinae
  • Secondary: Deltoids

How to do:

  • Lie down your face on your exercise mat, keeping your feet shoulder width apart. Now bend your arms, bringing them up to your shoulder level. Hold up your hands shoulder width apart with palms facing towards the floor. Remember your head and shoulder should be in neutral position and you should look directly head. Now lift your head and shoulders and look straight in front of you.
  • While maintaining your elevated head and shoulder position, brings your arms slowly in front of you. Remember your finger tips should be meeting in front of your head.
  • Now draw your arms back. You would be simulating a swimming action (breaststroke).

 

Exercise #9. Back Sculptor

Muscles Involved:

  • Primary: Trapezius
  • Secondary: Deltoids

How to do:

  • Start this back exercise of women by lying down your face on your exercise mat, keeping your feet shoulder width apart. Now extend your straightened arms directly out to the side, with your palms facing out and your thumbs up.
  • Lift your arms up and high out to the sides, keeping your hips and feet down. Now coming up, squeeze your shoulder blades together. Remember your head and shoulder should come up about six inches. Do not bend your arms.
  • Hold the top position and then very slowly lower to the start position.

 

Exercise #10: Superwoman

Superwomen

Muscles Involved:

  • Primary: Erector Spinae
  • Secondary: Deltoids

How to do:

  • Start this back exercise for women by kneeling on your exercise mat on all yours. Keep your hands right below your shoulders, maintaining a neutral spine position. Pull in your abdominal muscles, keeping your hips stable.
  • Now very slowly extend your right arm out directly in front of you, while extending your lift leg directly out behind you. Ensure that your both limbs are extended directly back, rather than dropping down or veering to the side. Hold this position for around 3 seconds.
  • Very slowly lower to the start position.
  • Repeat with the opposite limbs, alternating repetitions.

So, now you’ve got a great collection of exercises to work your whole back. But what about the roll of fats that hangs over your bra straps? Obviously they also look odd. So, for a sexy back… eliminating them from the body is equally important.

Nonetheless its not east at all to eliminate the stored fat from the body. You’re require to combine your exercises with regular cardiovascular exercise to burn accumulated fat from all parts of your body, including your mid back.

Besides, a Healthy Balanced Diet is also very much important to assure that the calories coming into your body will get used up for energy and not stored as body fat.

Practices like cycling, jogging and using the elliptical trainer are very effective at reducing body’s fat. Nonetheless, regarding a faster fat burn, you should go for high intensity interval training.
 

Final Verdict

The best back exercises for women described here in this blog will hopefully help out in strengthening, toning, tightening and sculpting all of your muscles of your back.

Selecting either of the three exercises to combine into your back workout.

Afterwards, perform three sets of 10 repetitions for each exercise.

Do this twice per week, providing yourself with at least two days rest between workouts.

The following week choose distinct exercises.

With these back workouts, you’ll sculpt a back to be proud of.

You Might Refer Reading:

Butt Workouts For Women

5 (100%) 1 vote
Maggie Herbert
Maggie is a certified personal trainer, yoga instructor, and sports nutritionists. She deepened her knowledge of nutrition after attending the Canadian School of Natural Nutrition. Get Me on Social Channels: About Me | Facebook | Instagram | Google+  |  Quora

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