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6 Back Workouts for Women

We spend a lot of time on computers and laptops. Then driving, carrying kids and groceries, and many other things that place significant requirements on our backs. That’s why it’s so necessary to maintain a healthy, toned back.
In this article, you’ll see the 13 best back exercises for women to be able to keep an elegant and perfect posture and sculpt a strong and sexy back.

Why Work Your Back Muscles?

  • It improves your posture.
  • It gives you a stronger back.
  • It will burn more calories.
  • It will help to eliminate back fat.
  • It prevents back pain and injury.

Here Are Few Back Workouts for Women

Back Lift

  • Stand with feet in a split position with your right leg forward. Your left toe should be approximately 10 inches behind your right leg. Take your arms up so that your fingers are above your ears. Pull your elbows behind.
  • Bend forward from your hips, keeping a tight core and neutral spine.
  • Stretching from your core, lift your upper body to an upright position—the firm at the top position, pressing the muscles of your mid-back.
  • Gently lower back to the initial position. Make sure that your abs are squeeze in the entire time.

One Arm Rowing (Dumbbell)

  • Stand adjacent to a bench with your left knee closest to it. Put your left knee on the bench. Take a medium-weight dumbbell in your right hand and let it swing at your side with your palm facing toward your leg. Put your left hand on the bench. Your body should be angled at about 30 degrees.
  • Pull from the upper back muscles to carry the weight up towards your armpit. Your elbow should come straight up. Keep the top position for a two-second count.
  • Slowly lower to the origin position. Repeat on the other arm after performing the required number of repetitions.

Back Arm Walk

  • Bend on your exercise mat on all fours. Your hands should be straight to your shoulders. Keep a neutral spine position. Squeeze your abdominal muscles and maintain your hips stable.
  • Stretch your right arm straight out in front of you to shoulder level. Hold the left hand firmly on the ground. With your abdominals squeeze, reverse the movement to take the right arm down and the left arm up. Feel for the flexion in your back muscles as you make a move.

Posture Perfect Lift

  • Lie down on your mat with your hands straight in front of you. Your legs should be shoulder-width aside. Your head and shoulders need to be in a neutral position, and you should look straight forward.
  • Maintaining your core down, gently lift your arms and feet as you look up toward the roof. Maintain the top position for 3 seconds.
  • Gently lower back to the origin position.

Bent-Over Dumbbell Row

  • Stand carrying a pair of medium-weight dumbbells with your legs shoulder-width apart. Bend your knees slightly and angle your upper body ahead at about 30 degrees. Keep a neutral spine with a slight curve in the lower back. Maintain a tight core.
  • With arms stretching down in front of your body, bring your shoulder leaves down. Now pull the weight up to your rib cage. Maintain your body in a set position.
  • Hold the top position for a two-second, holding the squeeze through the latissimus dorsi. Then gently lower back to the initial position.


  • Bend on your exercise mat on all fours. Your hands should be straight underneath your shoulders. Keep a neutral spine position. Squeeze your abdominal muscles and maintain your hips stable.
  • Slowly stretch your right arm out straight in front of you. At the same time, pull your left leg straight behind you. Ensure that both legs are extended now back, rather than dropping down or bending to the side. Hold for 3 seconds.
  • Gently lower to the initial position.
  • Repeat with the opposite limbs, alternating repetitions.

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