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What are the best back exercises for women?
What are some good at-home back exercises?
What are the best workouts for women?
Feb 5, 2024 · Back exercises are important for women and contribute to a strong, sculpted back and great posture. Here are 20 of the best back workouts from trainers to try.
Dec 11, 2020 · Calabrese highlights back strengthening workout moves in her new 9 Week Control Freak Beachbody ® Program, and fitness experts in the Good Housekeeping Institute Wellness Lab together with...
- Nutrition Lab Director
- Anatomy of Women’s Back Muscles
- Benefits of Back Exercises For Women
- Are There Differences Between How Women and Men Should Train Their back?
- 14 Best Back Exercises For Women
- Sample Back Workouts For Women
- Frequently Asked Questions
- About The Author
There are some genetic differences between men and women that impact the rate of muscle growth and how large muscles can get (discussed below). However, the anatomy of the back is the same between men and women, as humans share the same muscle and bone structure.
Below are four key benefits women can expect to gain when adding back exercises into their upper body workout routine.
When looking at the role that physiology plays in how fast one can build muscle, how much muscle one can build, and how large the muscles can get, we need to look at the research. Understanding the role of testosterone, muscle fiber types, and physiological differences between men and women will help us understand the differences (if any) in how wo...
1. Dumbbell Row
The dumbbell row is a back exercise that allows you to train both sides of the body independently. You can do this exercise with both lighter and heavier weights. This is key for developing muscular balance and symmetry. The free-weight nature of this exercise also allows you to customize your pulling angles and grip positioning to better target the back muscles and work around discomfort you may otherwise feel when using a barbell.
2. Incline Dumbbell Row
The dumbbell incline row is a row variation that allows you to train each side individually at the same time, helping to increase your workout efficiency. By lying on an incline bench, you also minimize the need to support yourself in the bent-over position. This is very helpful for beginners who struggle to get themselves set up in or maintain a good bent-over row position. The incline row also allows you to train the back muscles to failure without having hamstring flexibility, lower back f...
3. Bent-Over Barbell Row
The bent-over barbell row is a challenging exercise that requires back strength, body awareness, and hamstring flexibility. Many lifters who do this exercise properly will notice it trains the entire back (lower, middle, and upper) and has good carry-over to other exercises like deadlifts. When doing these, you will see many different techniques — some good and some bad. Below, we will detail how to do these for the best back growth while also minimizing lower back injury.
While the exact workouts below are not found in the Fitbod app, you can use the app to search for specific exercises and build your own workouts within the app. Once you do that, the Fitbod appwill help you progress your workouts every week to ensure you are continually challenging your muscles and getting the most out of your workouts.
How Do Women Get a Toned Back?
Women should incorporate rowing and pulling exercises to fully develop the back muscles while also trying to lose body fat through a fat-loss diet. When trying to gain tone and definition, you need to be lean, which may mean some women need to lose fat while also lifting weights to improve tone.
Should Women Do Back Exercises?
Yes, women should do back exercises. Back exercises help to develop the backside of the upper body, improve posture, and provide shape to the body. With a muscular back, you will notice more tone across the entire backside of the body.
What Workouts Shape Your Back?
Back workouts that include a variety of rowing and pulling exercises are best to shape the back, as both types of exercises are necessary to hit all the muscle fibers of the back. Every workout should include 1-2 rowing and 1-2 pulling exercises, and you should train the back 2-3 times a week.
Mike holds a Master’s in Exercise Physiology and a Bachelor’s in Exercise Science. He’s a Certified Strength and Conditioning Specialist (CSCS), USA Weightlifting Advanced Coach, and has over 10+ years of experience working with collegiate athletes, national level lifters, and beginners alike. Mike is Founder of J2FITStrength and Conditioning, a gr...
- Superman: The superman is an excellent erector spinae exercise. In addition, the rhomboids and traps also feel the burn in this versatile exercise, leading to that tight, muscular back we previously discussed.
- Bent-Over Dumbbell Row: A long list of back muscles, including the traps, rhomboids, teres major and minor, with help from the erector spinae and lats, are working in the bent-over dumbbell row.
- Overhand Grip Bent-Over Barbell Rows: There's a reason you'll see rows on repeat in upper back workouts. The traps, rhomboids, and upper lats, in particular, get some love in the bent-over barbell rows, creating a back physique you’ll love.
- Lat Pull-Down: Another excellent compound movement, the lat pull-down engages your lats and upper back, making it an essential exercise for upper body workouts for women.
Jul 26, 2021 · The best back exercises tend to target multiple muscles at once so knowing what each muscle does can help you become more targeted in your execution and prevent certain muscles (I'm looking at you, upper traps!) from taking over.
- Theshrinkshop
Mar 20, 2023 · Health & Fitness Guide. Best Back Exercises for Women. Medically Reviewed by Ross Brakeville, DPT on March 20, 2023. Written by WebMD Editorial Contributors. Back Exercises for Women....
Mar 13, 2023 · Overhead Arm Shrug. Kneeling Arm Thread. The Full Back Workout for Women. This routine works the entire back, from the muscles around the shoulder blades to the lats (the big muscles on the sides of your back) and spinal erectors (the ones that start at your lower back and run up the center).
