Back workouts for women- 7 ultimate female back workouts.


What are the Back workouts for womens? Is there is any difference between mens back workout or back workouts for women? If you have such questions in mind, come let’s clear it. The Back muscle is the largest muscle of human body. Considering this, It becomes more important to train your Back muscle. Back muscle is not only the largest and the strongest, it’s also the complicated in terms of being a series of interconnected muscle groups.

Back workouts for women

Just because you can’t see it doesn’t mean it’s not important. Give your back the same treatment that you give your abs, shoulders, and quads. Especially for women, Aside from the strength and functionality benefits of training your back, you’ll find that a solid back and well-developed shoulders make your waist look smaller. You’ll also have the benefit of not having to worry about the constant fight your back fat has with your bra straps. A good back also means that you’ll look great in those trendy, backless styles and little black dresses.

 

Read Next: Back Workouts- 7 Basic workouts for awesome looking back.

 

Is there is any difference between mens back workout or back workouts for women? Well, No. certainly Not. If we talk about the men back workout and back workouts for women then both of them are exactly same. If still you don’t know what are those “back workouts for women” then Don’t worry we are here with 7 ultimate female Back workouts.

Here are Back workouts for women

To start, give my “tried and true” back training regimen a shot. It’s been fundamental to build physique. I hope it treats you well.

1. CHIN UPS:

The first workout in the list of Back workouts for women is none other than the CHIN UPS. Chin ups are the basic exercise for the back.

How to do:

Grasp the pull up bar with your hands facing forward and desired hand position (i.e. Wider, Normal, Closer). When your arms get extended cross up your legs. This will be your starting position.

Now pull yourself up until your chin touches the bar. Now, lower yourself back down to the starting position.

 
2. LAT PULL DOWN:

The second workout in the list of Back workouts for women is The PULL DOWN. And this pull down is wide grip lat pulldown.  

How to do:

Sit on the pull down bench with your body facing towards the machine. Adjust the weight. Now grasp the bar with both of your hands. This will be your starting position.

Now pull the bar towards your upper chest and take the bar back to the starting position after a small pause.

 

Read Next: Full body workout – 10 Workouts to make you fit at home.

 

3. CLOSE GRIP PULL DOWN:

The next workout in the list of Back workouts for women is another PULL DOWN. This Pull down is Close grip lat pull down. 

Sit on the pull down bench with your body facing towards the machine. Adjust the weight. Now grasp the bar with both of your hands close to the center of the bar with your palms facing torso. This will be your starting position.

Now pull the bar towards your upper chest and take the bar back to the starting position after a small pause.

 

4. PULL DOWN BEHIND NECK:

The next workout in the list of Back workouts for women is the third type of lat pull down which is Pull down behind neck.

How to do:

Sit on the pull down bench with your body facing towards the machine. Adjust the weight. Now grasp the bar with both of your hands.Bring your torso and head forward. This will be your starting position.

Now pull the bar down until it touches the back of your neck. After a small pause take the bar back to the starting position.

 

Read Next: Shoulders workout- 7 most effective Shoulder workouts that you should know!

 

5. SEATED CABLE ROWING:

The next workout in the list of Back workouts for women is Cable Rowing.

How to do:

Sit on the low pulley rowing machine with V-bar. Place your feet on the front platform. Keep your knees slightly bent and your back straight. Grasp the V-bar. Adjust the weight. This will be your starting position.

Now pull the V-bar towards your abdominal while keeping your back still. After a small pause take the V-bar back to the starting position.

6. DUMBBELL ROWING:

The next workout after cable rowing in the list of Back workouts for women is Rowing with dumbbells.

How to do:

Take a bench. Position yourself such that your upper body is bent and your upper body is parallel to the floor, one of your hands is placed on the bench where as other holding a dumbbell. One of the knee is also placed on the bench for the support to the body. Keep your back straight. Now take the dumbbell down and keep your arm straight. This will be your starting position.

Now lift the dumbbell to side of your chest keeping your elbow close to your body and your back straight. After a small pause at top position take the dumbbell back to the starting position.

 

Read Next: 6 Simple but effective Basic Triceps workout for you.

 

7. Bent Over Barbell row:

The next workout in the list of Back workouts for women is another Rowing. This is Barbell Rowing. Barbell rowing targets the upper as well as the middle muscle of the back.

How to do:

Walk to the bar. Stand with your mid-foot under the bar. Don’t touch it with your shins. Medium stance, toes pointing out. Grab the bar. Use a medium grip width. Slightly wider than on Dead-lifts. Hold the bar low in your hands. This will be your starting position.

Now Unlock your knees. Keep your hips higher than on the Dead-lift. Bend your knees but keep them back so the bar can’t hit them. Lift your chest. Straighten your back. Don’t move the bar, don’t drop your hips, don’t squeeze your shoulder-blades together. Row. Take a big breath, hold it and pull the bar against your lower chest. Lead with your elbows and pull them to the ceiling.

 

Read Next: Dead lift’s correct technique- It’s different types and right way to do it.

 

So guys, these were some Back workouts for women, and the basic way that how they should be performed. So perform well and stay fit.

Thanks for your patience reading!!
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Stay healthy, Stay fit!!

EnN KaY™

Hey guys... It's me EnN KaY™. Just wanna thank all my visitors for trusting my content and the love they are giving to this website. Actually our main motive is to help you out and provide you with different exercises, knowledge about supplements, health and fitness tricks along with some beauty tips . I'm just trying my hard to provide you guys with some legitimate and orignal knowledge that you can implement. Hope it will be helpful and interesting to you all. Keep visiting...!! Thank you!! - EnN KaY™ 

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