It’s been a while since the last workout post! Today let’s talk about the best back exercises for women (but also for men) that I include in my upper body workouts and the benefits of training back muscles.
Why you should sculpt your back
First of all, who doesn’t want a strong and toned back? You don’t need to lift super heavy to see some results. Just make sure to progressively increase the weight to keep challenging your muscles.
The key to the hourglass shape is a strong back. Plus, developing your back muscles will give you a better posture.
Last but not least, a strengthening your back will help you improve your workouts as you’ll have more power to squat, lunge, deadlift…
Don’t know where to start? Here are some of the best back exercises for women.
5 Best Back Exercises for Women
There are of course many more effective back exercises but here are my 5 absolute favourite.
I do 3 to 4 sets of each exercise, performing 8 to 15 reps for each set depending on how challenging the weight is. I usually do 2 sets with low weights and high reps and 1 or 2 sets with higher weights and lower reps.
Because a majority of back exercises also target the arms especially the biceps it makes sense to do a back and biceps session. I often train back for about 30min then I do a few biceps isolation exercises.
I posted a few videos of the below exercises on my Instagram.
Ideally you want to start your workout with compound movements that activate several muscles. The lat pulldown is one of them, as it targets your lats but also your arms and shoulders. Both wide and close grips will hit your back muscles but the feeling isn’t the same so it’s good to alternate between both.
Seated Cable Row
This is another compound movement that mainly targets the middle-back and arms. You can do close or medium grip cable rows depending on the attachment you’re using. I prefer the multi-purpose bar over the chinning triangle as I get a wider range of motion and can really feel my back.
Reverse Grip Bent-Over Rows
One of the best back exercises to activate your lats. Really focus on pulling your elbows behind you and keeping them tight rather than pulling the bar up. And squeeze your shoulder blades at the top of each rep. I prefer the reverse grip as I feel more tension on my lats and traps. If you prefer you can also perform this exercise with dumbbells.
Dumbbell Single-Arm Row
This one is a good complement to the bent-over row because you’re using one arm at a time so you put more focus on the side of the back you’re targeting. The single-arm row is one of the best back exercises to hit the lats, traps and upper back.
Standing Cable Low Row (with a Rope)
I love to finish my back workout with the cable exercise that targets the middle and lower back as well as the arms and abs (as you’re engaging your core). Keep your back as straight as possible and bend your legs. I bend my legs quite a lot (almost to a squat position) as I feel much more tension on my back this way but everybody is different. To really feel the burn you need to squeeze your shoulder blades together whilst you pull your elbows back.
How often do you train back and what are your go-to exercises? 🙂