We take our backs for granted because we don’t realize how much we rely on them on a daily basis. Whether you work in an office and are constantly hunched over your desk, or you’re running around town carrying heavy groceries, the weight on your shoulders adds up quickly. That is why it is critical to best exercises for back. It houses one of your body’s largest muscle groups and serves a variety of functions, including stabilizing your core and shoulders. Your back also serves as a link between your upper and lower bodies. Your back is your body’s powerhouse, and it’s what keeps you upright. It aids in the maintenance of your posture and the alignment of your spine. We also have a tendency to do a lot of forward motions, such as texting and typing, which rounds our backs and weakens them. Here we will discuss some of the best back exercises for women.
Strengthening your back reduces your risk of injury, makes you stronger overall, and makes daily activities easier. The back exercises for women listed below work on every muscle in your posterior chain, including the traps (upper back), rhomboids (shoulder blades), deltoids (front and back upper-arm and shoulder muscles), and latissimus dorsi (lower back). Experts suggest doing back exercises two to three times per week and working your back twice as much as your chest when doing a total-body workout. So, if you’re doing two chest exercises one day, it is recommended to do four back exercises as well.
Maintaining proper form is essential when performing back exercises: You must ensure that your back is not rounded and is always flat. Maintain a neutral head position and engage your core as much as your back. Are you willing to put some effort into it? Try the below workouts for women to strengthen your upper body and prevent back pain. The back muscles are among the largest in the human body. By strengthening them, you increase overall muscle mass and bone density. More muscle burns more calories by increasing your resting metabolic rate. But it’s not just your back muscles that benefit: Another advantage is that because your arms and legs are attached to your trunk, your arms or legs must get involved to work your back muscles effectively. Many back exercises for women become integrated and functional as a result. Always consult with your doctor or healthcare provider before beginning any exercise program.
Back workout for women
- Choose four moves from the following list.
- Each exercise should be done 10-15 times.
- Rest for 30-60 seconds between each movement if necessary.
- Rep the circuit three times.
Swimmers exercises for back
This is one of the back exercises for women that appears to be simple, but if you tighten your core and engage your lats, deltoids, and traps, you’ll feel a burn. The key here is to maintain a lifted chest and thighs throughout the movement. Swimmers are performed by lying face down on a yoga mat and extending your arms in front of you and your legs behind you. Lift your right hand and left leg off the mat at the same time, tightening your core and back. Then switch sides by raising your left hand and raising your right leg behind you. Move quickly to raise your heart rate.
Although bird dog is mostly known as a core stabilizing exercise, it also engages your back muscles to help you balance and keep your hips square as you lift one hand and leg up. To do bird dogs, get into a tabletop position with your hands shoulder-width apart, shoulders directly over your wrists, and hips in line with your knees. Bring your right elbow to your left knee while engaging your core and back, then raise your right hand in front of you and your left leg behind you. Concentrate on a point in front of you to help you balance. Pause for a moment before lowering your hand and knee to the mat. Switch sides. This is one repetition.
Superman exercise is one of the back exercises for women that is quite easy to do. This move works not only your back, but also your core, glutes, and thighs. To get the most out of the exercise, keep your shoulders back and down. Supermans are performed by lying face down on a yoga mat and extending your arms in front of you and your legs behind you. Lift your arms and the tops of your thighs a couple of inches off the mat by tightening your core, back, glutes, and thighs. Hold for two to three seconds before returning your arms and legs to the mat. This is one repetition.
Scapular pushups for women
Even if you can’t do a full pushup, scapular pushups require only a small range of motion and are an excellent choice for both beginners and seasoned athletes. This move is especially beneficial at the start of your upper body workout to help warm up and activate those back muscles. Start in a high plank position, engaging your core and booty. Lower your knees to the ground if necessary. Straighten your arms and place your hands directly beneath your shoulders. Imagine a pencil between your shoulder blades as you pinch them together while keeping your arms extended. Retract and protract your shoulder blades, lowering your body by 1 or 2 inches. Hold each rep for about five seconds before releasing and returning to a high plank position.
Experts claim this full-body exercise move that not only targets the back but also requires core stability. You can modify this move by lowering your knees to the floor. Begin in a plank position with your hands on dumbbells directly under your shoulders and your feet hip-distance apart. Maintain a strong and stable core while lifting the appropriate weight off the floor and driving your elbow up toward the ceiling. Return to the starting position after a brief pause at the top. Rep on the opposite side.
Bent over row
This is one of the classic back blasting workouts for women that stimulates everything from your lats and traps to your rhomboids. Start by standing with your feet hip-distance apart and a dumbbell in each hand. Maintain your body weight in the heels of your feet as you hinge forward from the hips, allowing the dumbbells to slide down your thighs and stop right at knee level. Maintaining a long neutral spine and a tight core, drive your elbows up behind you and squeeze at the top. Then lower yourself back to your starting position.
From the best back exercises for women, this back exercise, which targets your lats and rear delts, puts your upper body strength to the test in order to maintain form. Consider imagining a pen between your shoulder blades. Remember to keep your back flat and squeeze your shoulder blades together at the top of the movement if you don’t want the pen to fall. Stand with your feet shoulder-distance apart and your knees slightly bent. Holding a dumbbell in each hand, hinge forward at the hips and allow the weights to hang down. Lift the weights out to the sides while maintaining a flat back and squeezing your shoulder blades together. Return the weights to their starting position. This is one repetition.
This move adds rotation to the standard shoulder press, hitting all angles of the deltoids and recruiting a tone of stabilizing back muscles. Stand tall with your feet hip-distance apart and a dumbbell in each hand. Begin with your arms bent and palms facing your shoulders, as if you were performing a bicep curl. Twist your arms up overhead so that your palms are facing away from you as you press them up. Make sure your biceps are touching your ears at full extension, then rotate your arms as you lower back down and repeat.
High row back exercises for women
Because it engages both your front and back deltoids, the high row is an excellent back exercise. Again, you want to keep your back flat for this exercise to ensure you’re targeting the right muscles. To perform an upright row, stand with your feet shoulder-distance apart and your knees slightly bent. Hinge forward at the hips while holding a dumbbell in each hand, palms down. With your elbow pointing up and back, row the right dumbbell up to your right shoulder. Return the weight to the starting position and row the left dumbbell up to your left shoulder. Return the weight to its starting position. This is one repetition.
Upright row workouts for women
This upright row variation includes two distinct movements: a high pull and a shoulder rotation. They work together to target various back muscles, including your deltoids and rhomboids. To perform an upright row, stand with your feet hip-width apart and a dumbbell in each hand, palms facing your thighs. Row the dumbbells up to your shoulders with your elbows pointing to the sides and up. Then, to form cactus arms, rotate your shoulders back. Bring the weights up to a high pull before lowering them to your thighs. This is one repetition.
Y-press workouts for women
This shoulder press variation targets various angles of the upper back and shoulders, providing intense activation and toning. Because the angle can be difficult to adjust to, begin with lighter weights and gradually increase as you become more comfortable with the movement. Begin by standing with your feet hip-distance apart and a dumbbell in each hand. Maintain a tight core as you lift the dumbbells to your shoulders, elbows pointing out to the side. Push the weight up and out diagonally, forming a “Y” with your arms. To complete one rep, return the dumbbells to your shoulders.
Lie face down with your elbows directly out to your sides and your forearms on the ground in line with your body’s sides. Squeeze your glutes and raise your chest and arms off the floor, keeping your elbows together behind you. Your arms will resemble a “W” from above. Hold for a count of three, then slowly return to your starting position.
Superman pull ups
Do pull-ups sound too difficult? Bodyweight variation is one of a must-try at-home back exercises for women that can help you work up to a full pull-up. Lie face down on the floor and extend your arms straight out in front of you. Squeeze your glutes and lower back to lift your legs, arms, and chest off the floor. Pause at the top, then bring your elbows down and back (squeeze them together at the bottom), and reach back overhead (mimicking a pull-up movement). Then gradually return to your starting position.