5 Back Workouts For Women To Get Toned Back

You are certain about the exercises you want to do for your abs, legs and arms but are not sure about what you must do for your back? Well, we have been there too. That is when we realized, a lot of us work out at home and do not have heavy equipment at our disposal. All we have, at the most, is a set of dumbbells and a pull-up bar. Toning and shaping your back with just these? Is it even possible? Yes, it absolutely is! But before we get started with the back workout tips, here are some mantras that you must keep in mind:

1. Your back is made out of many muscle groups. Targeting each of them should be your goal. Do exercises that cover most of these groups and make sure that you complete your movements and maintain proper angles and posture.

2. When you get in the contracted position, pausing for 1-2 seconds is very important. These pauses are not seen as rest periods, they are incorporated to trigger specific muscle groups to get the most out of the workout.

3. Always be aware of the position of your hand. The placement of your arm determines the area of the back you work on. Your elbows are important too, as they help in activating muscle groups.

4. ‘Changing your grip’ is the key. It is not worthless to pay attention to it. The grip has a lot to do when it comes to activating a certain area of your back.

5. Do not aim to do these exercises everyday. 3-4 days in a week is perfect. Your back muscles need time to rejuvenate. Increase sets and reps to build mass and tone your muscles.

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Also, read 5 Easy To Do Back Exercises For Women.

Now let us dive into the best back workout for women who want to shape and tone their back:

Exercise #1

Bent Over Rows

Instructions:

Step 1: Stand up straight and hold a dumbbell in each hand. Your palms must be facing your body.

Step 2: Bend your knees a little, keep your back straight and hinge forward. Engage your core at all times.

Step 3: Bend your elbows and pull the dumbbells towards your torso. Your elbows will rise up but use your shoulders for this motion.

Step 4: Pause for 2 seconds and get back to the initial position. Repeat.

Also, read 5 Dumbbell Back Exercises To To Build A Strong & Muscular Back.

Do 2 sets of 20 reps each.

Next up: One Arm Bent Over Row

Exercise #2

One Arm Bent Over Row

Instructions:

Step 1: Place your right knee and your right palm on the bench. Your upper body will be bent forward and your torso will be parallel to the ground.

Step 2: Hold the dumbbell in your left hand and keep your arms straight.

Step 3: Bend your elbows and pull the dumbbell close to your shoulder. Your torso will rotate a little and that is okay if you keep your core engaged. Your upper arms must be close to your body.

Step 4: Get back to the initial position and repeat.

Do 2 sets of 15 reps each for both sides.

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Next up: Dumbbell Pullover

Exercise #3

Dumbbell Pullover

Instructions:

Step 1: Lie on the floor, bend your knee and keep your feet flat on the ground. Hold a dumbbell in each hand and extend your arms over your chest without bending your elbows. Your palms must face forward.

Step 2: Slowly lower your arms behind your head and go until they are parallel to the floor but make sure that they do not touch the ground.

Step 3: Pause for a second and raise your arms back to the initial position. Repeat.

Do 2 sets of 15 reps each.

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Next up: The T-Extension

Exercise #4

The T-Extension

Instructions:

Step 1: Lie down on your tummy with your legs extended behind you and your arms extended sideways, in line with your shoulders. Your palm must be open and your thumbs must point up.

Step 2: Next, without bending your elbows, lift your arms up as much as possible.

Step 3: Hold this position for 2 seconds and return to the initial position. Repeat.

Do 2 sets of 15 reps each.

Next up: Deadlift with Front Row

Exercise #5

Deadlift with Front Row

Instructions:

Step 1: Stand tall and grab a dumbbell in each hand. Your arms must be by your side. Bend your knees a little.

Step 2: Hinge your body forward by bending at your hips. Do not curl your back and lower the dumbbells as much as possible. Your hips must be pushed back.

Step 3: Now, raise the dumbbells in front of you by bending your elbows and bring them close to your chin. Your elbows must open sideways. This is the row.

Step 4: Keep your back straight and flex your glutes to return to the initial position. Lower the dumbbells to straighten your arms. This makes up 1 rep.

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Do 2 sets of 20 reps each. Be careful with your posture.