If you’re looking to create a full body workout that transforms your physique so that you can add increased muscle definition and strength, you must not forget to consider the best back exercises for women.
Some women accidentally leave out movements for this region of their body in their workout program because of the fact that they are so focused on performing exercises for the muscles that you can visually see – the front body muscles. You’ll target your chest, shoulders, biceps, triceps, and the entire lower body (since no woman would ever forget her gluts!) but the back gets left out of the picture.
Now’s the time to change that and the following back exercises will definitely move you forward in the right direction.
The great thing about back exercises is that almost all of them will also target your bicep muscles as well since they are compound movements, so you’ll have to devote less total time to your biceps training as well.
Let’s have a look at the best back exercises for women so you can make sure you aren’t missing out.
Bent Over Barbell Rows
The ‘king’ of all back exercises that you should have in your workout routine is the bent over barbell row. While you can also use a set of dumbbells or a resistance band for this exercise, you’ll typically see better overall results using a barbell since it’ll allow you to lift more weight.
Remember, if you want to make top-notch changes to your body, you really must get past your fear of lifting heavy and challenge yourself. Most women routinely don’t lift as much weight as they could, so push yourself.
Try to lift with a weight that has you fully fatigued by the time you hit the eighth or tenth rep of this exercise.
The second movement to consider are assisted pull-ups. Now, most women can’t do a full pull-up on their own, so the assisted machine will allow you to gradually increase the resistance until you can.
If you don’t have access to one of these machines, get someone to hold onto your body just below the waist and give you a light push in the upwards direction.
This will take some of the weight off the arms and should make the exercise easier for you to complete.
Aim for 10-12 reps of this and make sure to keep the abs tight the whole way through so that you maintain proper form.
One Arm Dumbbell Rows
Moving on, to really zero in and target the upper back muscles, you can’t go wrong with one arm dumbbell rows. These are great for balancing out any muscular imbalances since you’ll notice immediately if one arm is stronger than the other.
When performing these, make sure to do them in a slow and controlled manner so as not to allow momentum to do the work for you. Think of squeezing just from the shoulder blade as well in order to pull the weight upwards, which will ensure that you’re targeting just the right spot.
Perform 10-12 reps on one side and then switch sides and repeat.
Lat pull-downs are another movement that you’ll definitely want to have in your workout program as these will ensure that you’re adding a good shape to your body, enhancing the hourglass figure look.
By developing strong lats, your waist will look smaller and thus you’ll become much more attractive overall.
When performing lat pull-downs, be sure to lean back slightly and think of only using the sides of the back to bring the bar down to chest level.
Finally, the last of the best back exercises for women to make sure you have included in your workout program are supermans. Supermans are great for strengthening all the muscles that run along the spinal column and will help to provide a slight challenge for the glutes as well.
When performing these start with just your body weight and then as you get stronger, add a plate weight across your back.
Aim for 10-15 reps on this movement making sure to hold the position at the top for a second or two to increase the tension on the muscles.
So there you have the best back exercises for women that you should be adding to your workout program. Do these at least twice per week, making sure to fully challenge yourself with a heavy enough weight and you’ll be making progress shortly.