Back Workouts for Women: 5 Best Exercises to Tone Your Back

5 best back workouts for women to get strong, lean, sculpted back muscles.

Did you know that back muscles are just as important as your abs?

These muscles along with your abs make up the core. So a strong back also means a strong core.

Your back is made of several muscles.

Despite its large dimension, it’s easy to neglect the back in workouts.

Most workouts focus more on minor muscles and less on the back.

It’s also easy to train them incorrectly, using an improper form and body alignment.

But not to worry, these 5 back workouts for women target all the major muscles in your back.

Here are 5 exercises in this back workout.

3 out of the 5 need exercise equipment (a pair of dumbbells, a resistance band, and a pull-up bar).

The other two exercises are done using your bodyweight.

Perform the back exercises in the order listed.

Do each move for the prescribed number of repetitions, sets or hold time. Rest 30 to 60 seconds between the moves as needed.

Return to the first exercise and repeat the entire circuit. Continue this pattern until you complete a total of 3 sets for each exercise.

Remember to engage your core muscles and to keep your neutral position.

1. Pull-up


Grab a pull-up bar or assisted pull-up machine with your palms facing forward. Hang at arm’s length, keep knees bent and feet crossed behind you.

Squeeze your shoulder blades together and pull your chest to the bar; pause for 1-2 seconds then slowly lower back to the starting position. That’s one rep.

2. Renegade Row

Renegade row

Grab a pair of 8 to 10 pound-dumbbells and get into a pushup position with your hands resting on the weights and your feet hip-width apart. 

Contract your abs as you bend your right elbow to pull the dumbbell toward the side of your rib cage. Pause, then lower the weight back to the starting position. Repeat with the other arm. That’s one rep. 

3. PullDown


Sit at a lat pulldown station and grab the bar with a shoulder-width overhand grip, arms straight and torso upright. (You can also use resistance band hanging down from a door to do this exercise if you at home.)

Without moving your torso, pull the bar down to your chest as you squeeze your shoulder blades together. Pause for 1 to 2 seconds, then slowly return to the starting position. That’s one rep. 

4. Superman


Lie facedown with your legs straight and arms overhead. Draw your belly button toward your spine to tighten your abs. 

Contract your glutes, then slowly raise your head, chest, arms, and legs off the floor. Hold this pose for 1 to 2 seconds, then lower back to the starting position. That’s one rep. Repeat the movement for 11 more times to complete 12 reps

5. T-Plank


Start in a high plank position and contract your abs. Slowly rotate your torso to the right, raising your right arm toward the ceiling as you roll onto the outside of your left foot.

Hold, then return to start. Repeat on the other side. Continue alternating from side to side, until you complete 10 reps on each side.


5 best back workouts for women

There you have it!

5 best back workouts for women.

Which one of the 5 exercises are you going to implement in your back workout? Leave me a comment below to let me know. 

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