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Back workouts for women help improve posture by counteracting the negative effects of prolonged sitting, enhancing overall muscle mass, and boosting bone density as well. Regular practice of certain back exercises can give you a defined back, which also helps burn calories by increasing resting metabolism.
Apart from that, back workouts for women can even improve core strength and enhance range of motion while preventing back pain and injuries. Strengthening this largest muscle group in the body makes you overall stronger and also makes everyday tasks easier.
The back workouts below target each muscle in the posterior chain and help target them from all angles. That includes the upper back, shoulder blades, latissimus dorsi, and front and back upper arm muscles.
Best back workouts for women to strengthen and define the muscles
Practice the following back exercises for women at least thrice a week or add a few of the given moves to your full body strength training routine:
#1 Dumbbell good morning
The dumbbell good morning is one of the best back workouts for women that targets the entire backside of the body, including glutes, hamstrings, lower back, and erector spinae muscles. This exercise also increases overall back strength.
To do the dumbbell good morning:
- Start by standing straight with your feet at a shoulder-width distance. Grab a dumbbell in each hand, and rest them on your shoulders with your elbows wide.
- With your knees slightly bent and glutes engaged, push your hips back, and lower your torso and arms towards the floor.
- Reverse the movement by pushing your hips forward and standing back tall.
- Continue the exercise for a few reps.
#2 Upright row
The upright row is also one of the best back exercises for women that helps develop strength in the upper back and shoulders. This exercise targets the entire posterior chain muscle and strengthens the backside of the body.
To do the upright row:
- Stand with your feet at a hip-width distance, and hold a dumbbell in each hand.
- Reach your arms towards the floor, and rest the weight against your thighs with your palms facing your body.
- Pull your elbows up and wide above your shoulders till the arms reach chest height.
- Return to the starting position, and repeat the exercise for a few reps more.
#3 Bird dog
Bird dogs are among the best back workouts for women that equally target and strengthen the core muscles. It's an easy exercise that’s suitable for all fitness levels.
To do the bird dog:
- Take a tabletop position with your hands at a shoulder-width distance and wrists directly under the shoulders.
- With the back and core muscles engaged, bring your left elbow to your right knee, and simultaneously raise your left hand in front of you while lifting your right leg behind you.
- Pause for a few seconds, and bring your knee and hand down to the start.
- Swap sides, and complete a few reps more.
#4 Superman
Superman is one of the most effective back workouts for women that targets the erector spinae muscles, along with working on trapezius and rhomboids too. This is a versatile exercise that can be done with or without using a dumbbell.
To do the superman:
- Lie on the floor with your face down, and extend your arms straight. Keep your legs behind you, and place your forehead on the ground.
- Lift your arms, legs, and head off the floor at once and be sure to keep your legs and arms straight.
- At the top of the movement, hold the position for a few seconds, and slowly lower your legs, arms, and head back to the floor.
- Do a few reps more.
#5 Lat pulldown
The lat pulldown is also one of the best back workouts for women and is among the best back fat exercises for women as well. This exercise is a gym-based workout, as you need a lat pulldown machine to do it.
To do the lat pull down:
- Sit at a lat pulldown machine with your legs under the thigh pads and feet on the floor.
- Hold the bar with an overhand grip, and ensure that your hands are at a shoulder-width distance.
- With your shoulders in a neutral position, pull the bar down while pulling your elbows towards your body.
- Continue to pull till the bar gets near your collarbone. Extend your elbows to return the bar to the starting position.
- Repeat.
The aforementioned back workouts for women are easy and are sure to strengthen and tone the entire back side of the body.
While doing these exercises, though, focus on your form, and ensure that the back is straight at all times. Keep your neck and head in a neutral position to prevent strain, and also engage the core muscles to keep your posture upright.
