Our Top 8 Back Movements For Women

Woman with her hands on her lower back
Here are the 8 best back workout moves for women.

Having a strong back is important for overall physical health and can help improve posture and reduce the risk of injury. But finding the right back workout moves can be challenging, especially for women. Here are the 8 best back workout moves for women:

  1. Lat pulldown: The Lat pulldown is a classic back exercise that target the largest muscle on the the back. To perform this exercise, sit facing the Lat pulldown machine and grip the bar with an overhand grip, hands slightly wider than shoulder-width apart. Pull the bar down towards your chest, keeping your elbows close to your body. Slowly return to the starting position and repeat.
  2. Seated row: The seated row is another effective exercise for targeting the back muscles. To perform this exercise, sit facing a seated row machine with your feet on the footplate. Grip the handle with an overhand grip and pull it towards your chest, keeping your elbows close to your body. Slowly return to the starting position and repeat.
  3. Inverted row: The inverted row is a great bodyweight exercise for the back that can be done using a bar or TRX straps. To perform this exercise, grip the bar or straps with an overhand grip and hang from it with your arms straight. Pull yourself up towards the bar until your chest touches it, then slowly lower yourself back down.
  4. Deadlift: The deadlift is a compound exercise that targets the entire back, as well as the legs and glutes. To perform this exercise, stand with your feet hip-width apart and grip a barbell with an overhand grip. Hinge at the hips and lower the bar down to your shins, keeping your back straight and core engaged. Lift the bar up to standing position, squeezing your glutes at the top. Slowly lower the bar back down and repeat. This is a tough movement but worth your time – don’t sleep on this one😊
  5. Bent over row: The bent over row is a great exercise for targeting the upper and lower back muscles. To perform this exercise, stand with your feet hip-width apart and hinge at the hips, keeping your back flat and core engaged. Hold a dumbbell in each hand and row the dumbbells up to your chest, keeping your elbows close to your body. Slowly lower the dumbbells back down and repeat.
  6. Pull-up: The pull-up is a challenging exercise that targets the upper back muscles, including the latissimus dorsi and rhomboids. To perform this exercise, grip a pull-up bar with an overhand grip and pull yourself up until your chin is above the bar. Slowly lower yourself back down and repeat.
  7. Reverse fly: The reverse fly is a great exercise for targeting the upper and middle back muscles, including the rear deltoids and upper traps. To perform this exercise, stand with your feet hip-width apart and hinge at the hips, keeping your back flat and core engaged. Hold a pair of dumbbells at your sides and raise them out to the sides, keeping your elbows slightly bent. Slowly lower the dumbbells back down and repeat.
  8. Superman: The Superman exercise targets the lower back muscles and helps to improve posture. To perform this exercise, lie facedown on a mat with your arms extended in front of you. Lift your arms, chest, and legs off the ground and hold for a few seconds. Slowly lower yourself back down and repeat.

That’s it! Try a few of these exercises out and let us know what you think.

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