The 5 best back exercises for women!
Whether you sit at a desk all day, or spend a lot of time doing household chores, it's important to train and strengthen your back to prevent injuries and maintain good posture. So it's time to say goodbye to back pain and strengthen our back muscles with these 5 great back exercises for women!
Why is training your back so beneficial?
Fortunately, we are becoming increasingly aware that strength training, in general, is incredibly good for us! Training your body has countless benefits. It's important to work on every muscle group, including your legs, arms, shoulders, and back. Target all your muscles to reap all the rewards from your training. Curious about the benefits of training your back muscles? In addition to building strength, training your back has many more advantages, including the following six:
- Boosts growth hormone and testosterone: This can lead to better hormonal balance, muscle growth, and help reduce hormone-related complaints.
- Promotes fat burning during and after workouts: Training your back muscles burns a lot of calories! Because the back muscles are large, it requires more energy to train them and helps with recovery afterward.
- Contributes to creating an hourglass figure: A broad back with a narrow waist underneath.
- Improves overall sports performance: Almost every sport you can think of requires strong back muscles.
- Reduces the risk of injuries: A strong back optimizes the stabilization of the spine, encouraging proper movement execution and reducing the chance of injury.
- Improves your posture: This will benefit you not only in the gym but also in daily life, such as lifting items or working at a desk.
When is the best time to perform these back exercises for women?
I recommend training your back at least twice a week (preferably, every muscle group twice a week!). This minimal frequency is the most effective for muscle growth. It’s also important to ensure that you give your (back) muscles a minimum of 24 to 48 hours of rest after a workout before training them again. For example, if you train your back on Monday, it’s advisable to wait until Thursday to do it again! On Tuesday and/or Wednesday, you can certainly train other muscle groups. This way, you stimulate your muscles enough to grow and develop, while also giving them sufficient rest to recover.
If you’re still looking for a good training program, check out my other blog: The Ultimate Fitness Plans for Women.
The 5 Best Back Exercises for Women
Now that you know all the ins and outs of back exercises, it’s time for the next step: getting acquainted with the five back exercises I recommend! Below, I will cover these five exercises, including which muscles in your back they target and the correct execution for each.
Back Exercise for Women 1: Pull-ups
Which muscles do you use for this exercise?
Primary:
- Biceps
- Latissimus dorsi (also known as the ‘lats’)
Secondary:
- Brachialis
- Brachioradialis
- Teres Major
- Deltoid (back)
- Rhomboids
- Levator Scapulae
- Trapezius (both lower and middle)
- Pectoralis major & minor
Execution of Pull-ups:
In most gyms, there is a special bar for doing pull-ups. Stand facing this bar and grab it with a very wide, overhand grip. If you are shorter, use a step to reach the bar.
Now hang from the bar, inhale, and pull yourself up until the top of your chest is approximately level with the bar. Try not to tense up and aim to remain as still as possible while pulling yourself up. The same applies here: practice makes perfect. The more you do pull-ups, the better you will get.
After pulling yourself up, lower yourself back down to the starting position in a controlled manner. Are pull-ups a breeze for you? Make it more challenging by using a dipping belt and adding weights!
Back exercise for women 2: Seated (cable) row
Which muscles do you use in this exercise?
Primary:
- Latissimus dorsi (also known as the 'lats')
- Deltoid
- Trapezius
Secondary:
- Rhomboideus
- Biceps
- Brachialis
- Stabilizing shoulder muscles (supraspinatus, teres major & teres minor)
Execution of the seated (cable) row:
Attach a narrow grip to the seated row machine (see the picture above as an example) and take a seat. Keep your back straight; if the seated row machine has a low bench (just above the ground), keep your legs slightly bent. Sit far enough back to maintain tension on the cable throughout the exercise.
Now pull the handle toward you in the direction of your navel. Keep your shoulders down and pull your shoulder blades back.
When the handle is at your abdomen, pause briefly. Then, in a controlled motion, let the handle return to the starting position and repeat the entire exercise for the desired number of repetitions.
Back exercise for women 3: Barbell Back Rows
Which muscles do you use during this exercise?
Primary:
- Biceps
- Latissimus dorsi (also known as the ‘lats’)
Secondary:
- Brachialis
- Brachioradialis
- Teres Major
- Deltoid (rear)
- Rhomboids
- Levator Scapulae
- Trapezius (both lower and middle)
- Pectoralis major & minor
Execution of Barbell Back Rows:
Grab a barbell and load it with a weight suitable for you. Now, stand with your feet shoulder-width apart and slightly bend your knees. Squat down, grip the barbell with an overhand grip slightly wider than shoulder-width, and stand back up. Your knees should be slightly bent, and you should be leaning forward so the barbell is roughly at knee level. Make sure to keep your back straight. Now, pull the barbell towards your body with a quick, explosive movement. The barbell should reach just below your chest. Slowly lower the barbell back down to the starting position, and repeat until you’ve completed the desired number of reps.
Back exercise for women 4: Deadlifts
Which muscles do you use for this exercise?
Primary:
- Erector spinae
- Hamstrings
- Trapezius (both lower and middle)
- Rhomboids
- Gluteus (maximus, medius, and minimus)
Secondary:
- Levator scapulae
- Quadriceps
- Abdominals
- Iliacus & psoas major (for hip flexion)
- Calves (gastrocnemius & soleus)
Execution of the deadlift:
Stand in front of the barbell with your feet shoulder-width apart. Make sure you are stable and bend your knees until your thighs are parallel to the ground. A common mistake is curving or arching the lower back. Keeping a straight back is crucial to prevent injuries.
Grasp the barbell with both hands. Position your hands slightly wider than shoulder-width. You can opt for an overhand grip or a mixed grip. With an overhand grip, both palms face towards you, allowing you to generate maximum force. With a mixed grip, one palm faces you while the other is underhand, facing away. This allows you to lift heavier weights because the barbell is less likely to slip from your hands. Make sure to warm up properly and build up slowly to avoid injury with the mixed grip.
As you lift, push through your legs into the ground, which will naturally raise the rest of your body. Your arms remain straight throughout the exercise. Bent elbows will reduce your power and increase the risk of injury.
When the barbell reaches knee height, push your hips forward to lift the weight for the final part of the movement. Be careful not to straighten your legs too early. If you do, the strain will be placed solely on your back, increasing the risk of injury.
The exercise finishes with your body fully upright and your legs and torso extended. Be mindful not to overextend your knees. Do not pull the barbell up with your shoulders or bounce it at the top—simply hold it still when you're at the top for one or two seconds.
Then, lower the weight in a controlled manner. Don’t go too slowly, as this will place unnecessary strain on your lower back and increase the risk of injury. Essentially, reverse the upward motion. Lower your torso first, and when the barbell is near knee height, bend your legs. Don’t drop the barbell, but place it back down gently.
Back exercise for women 5: Cable Back Fly
Which muscles do you use during this exercise?
Primary:
- Posterior deltoids (back of the shoulders)
- Rhomboideus major and minor (between the shoulder blades)
- Trapezius (middle and lower part)
Secondary:
- Infraspinatus (part of the rotator cuff, located on the shoulder blade)
- Teres minor (also part of the rotator cuff)
- Levator scapulae (lifts the shoulder blade)
- Erector spinae (supports the spine and provides stabilization)
- Biceps brachii (supports by stabilizing the movement)
Execution of the cable back fly:
Place the pulleys of the cable machine at about head height and attach the handles. It is extremely important to set the correct height for this exercise. If you perform this exercise from a lower angle, you will target the shoulder muscles more. The higher you set it, the more you will target the back muscles!
Now, grab the handles in a crossed position, with your elbows pointing outward. Make sure you are standing in the center of the cables to perform the exercise symmetrically. Keep your arms straight throughout the entire exercise.
Move the cables sideways until your arms stop beside your body. Then, slowly return to the starting position in a controlled manner. Repeat until you have completed the desired number of reps.
Boost your performance with supplements
In addition to a good workout plan, the right nutrition and supplementation are essential to achieve optimal results. For back exercises, we recommend the following supplements: Whey protein helps with muscle recovery and growth after intense training sessions, while creatine enhances your explosive strength and performance. A multivitamin ensures you get all the necessary vitamins and minerals, which are important for overall health and recovery. Magnesium supports muscle function and helps prevent cramps and fatigue. These supplements are perfectly tailored to a back training program and help you get the most out of your workouts.
