18 Best Back Workout Moves For Women

Time: 15 minutes

Equipment: free weights

Good for: Back

Instructions: Choose five moves below and perform the suggested number of reps for each, then continue immediately to the next; at the end, rest for up to two minutes. That’s one set. Repeat the entire routine once or twice more. You’ll need weights (start with 10 pounds or less). (Back Workout for Women) This could be a pair of dumbbells, but whatever else you have on hand that happens to be the same size, like water bottles, will work. You’ll know you’ve hit your strength sweet spot if the last couple of reps leave you thinking, whew! Don’t feel that fatigue? Take it up a notch next time. Ready, set, sweat.

1. Bodyweight Good Morning

How to: Start standing with feet under hips and arms bent, fingertips resting behind head, elbows wide. Without changing shape of upper body, hinge at hips and lower torso toward floor until chest is parallel to mat. (Back Exercise for Women) Then push through feet, squeeze glutes, and reverse the movement to return to start. That’s one rep. Do four sets of 12 to 15 reps, rest for a minute, then continue to your next move.

2. Eccentric Bent Over Row

How to: Start standing with hips pushed back so torso is tilted 45 degrees, arms extended toward floor, hands holding weights. Pull both hands up alongside rib cage in a count of one, then lower them back down to start in a count of three. (Women Back Workout) That’s one rep. Do 15 to 20 reps then continue immediately on to your next move. (Remember: You’re doing five total.) After you finish your last exercise, rest for up to two minutes, then start over from the top for a total of two or three rounds.

3 Upright Row

How to: Start standing with feet hip-width apart, arms reaching toward floor, with hands holding weights against thighs and palms facing body. Pull elbows wide and up to slightly above shoulders, so hands reach chest heightthen return to start. (Best Women Back Exercise) That’s one rep. Do 15 to 20 reps then continue immediately on to your next move. (Remember: You’re doing five total.) After you finish your last exercise, rest for up to two minutes, then start over from the top for a total of two or three rounds.

4 Reverse Fly

How to: Grab a pair of dumbbells and stand with feet hip-width apart and knees bent. Push hips back to hinge torso forward at 45 degrees and let arms hang straight down from shoulders, palms facing each other. Raise both arms out to sides and squeeze shoulder blades together. Return to start. (Women Back Workout list) That’s one rep. Do 15 to 20 reps then continue immediately on to your next move. (Remember: You’re doing five total.) After you finish your last exercise, rest for up to two minutes, then start over from the top for a total of two or three rounds.

5 Single-Arm Bent-Over Row

How to: Start with feet hip distance apart, weight(s) in right hand. Hinge at the hips, keeping head in line with tailbone. Bracing core, pull right elbow back until right wrist is near ribs. Return to start to repeat. That’s one rep. (Back Workout for women) Do 15 to 20 reps on each side, then continue immediately on to your next move. (Remember: You’re doing five total.) After you finish your last exercise, rest for up to two minutes, then start over from the top for a total of two or three rounds.

6 Bird Dog

How to: Start on all fours with wrists under shoulders and knees under hips. At the same time, extend right arm and left leg to straight in the air so both are parallel to the floor. Return to start and repeat on the opposite side. That’s one rep. (Back Workout Moves) Do 15 to 20 reps then continue immediately on to your next move. (Remember: You’re doing five total.) After you finish your last exercise, rest for up to two minutes, then start over from the top for a total of two or three rounds.

7 Single-Arm Rear Delt Raise

How to: Grab a dumbbell in left hand and bend forward at hips, resting right hand on thigh for stability. Let the dumbbell hang straight down from shoulder, palm facing forward. Without moving torso, raise arm straight back until it’s a few inches above your body. Pause, then slowly return to the starting position. (Back Workout Moves for Women) That’s one rep. Do 15 to 20 reps on each side, then continue immediately on to your next move. (Remember: You’re doing five total.) After you finish your last exercise, rest for up to two minutes, then start over from the top for a total of two or three rounds.

8 Dumbbell Good Morning

How to: Start with feet shoulder-width apart standing up straight. Hold a dumbbell in each hand resting on shoulder blades with elbows wide. Maintain a soft bend in knees, engage glutes, and push hips back while lowering torso toward floor until parallel. (Women Best Back workout) Reverse the movement, pushing your hips forward as you stand tall. That’s one rep. Do 15 to 20 reps then continue immediately on to your next move. (Remember: You’re doing five total.) After you finish your last exercise, rest for up to two minutes, then start over from the top for a total of two or three rounds.

9 Superman

How to: Start lying on stomach with arms and legs extended on the floor so body forms one long line, forehead on mat. Engage abs, squeeze glutes and lift all four limbs, plus chest and head a few inches off the ground, keeping your neck neutral by gazing at top of mat. Hold for 3–5 seconds then slowly lower back to the starting position. That’s one rep. (Women Back Exercise) Do 15 to 20 reps then continue immediately on to your next move. (Remember: You’re doing five total.) After you finish your last exercise, rest for up to two minutes, then start over from the top for a total of two or three rounds.

10 Reverse Snow Angel

How to: Start lying face-down on floor with legs extended straight, forehead resting on a folded mat or towel, and arms by sides lifted in line with hips, palms down. Keep arms straight and palms facing the floor, then bring arms out to the side in a wide arc and overhead, bringing biceps by ears. Reverse the movement to return to start. That’s one rep. (Best Women Exercisee) Do 15 to 20 reps then continue immediately on to your next move. (Remember: You’re doing five total.) After you finish your last exercise, rest for up to two minutes, then start over from the top for a total of two or three rounds.

11 Bent Over Row

How to: Start standing with hips pushed back so torso is either tilted 45 degrees or parallel to floor (as pictured), arms extended toward floor, hands holding weights. Pull both hands up alongside rib cage, then lower them back down to start. That’s one rep. Do 15 to 20 reps then continue immediately on to your next move. (Remember: You’re doing five total.) After you finish your last exercise, rest for up to two minutes, then start over from the top for a total of two or three rounds.

12 Arnold Press

How to: Start standing with feet hip-width apart, holding a pair of dumbbells at shoulder height, with elbows bent and palms facing body. In one motion, bring elbows out wide to sides while rotating hands so palms face forward and pressing the dumbbells overhead until arms are straight and biceps are by ears. Pause, then reverse the movement to return to start. That’s one rep. Do 15 to 20 reps then continue immediately on to your next move. (Remember: You’re doing five total.) After you finish your last exercise, rest for up to two minutes, then start over from the top for a total of two or three rounds.

13 Dumbbell Deadlift

How to: Holding dumbbells in hands in front of thighs with palms facing body, start standing with feet hip-width apart, knees slightly bent. Keeping knees slightly bent, press hips back and hinge at the waist to lower the dumbbells toward the floor. Squeeze glutes to return to standing. That’s one rep. Do 15 to 20 reps then continue immediately on to your next move. (Remember: You’re doing five total.) After you finish your last exercise, rest for up to two minutes, then start over from the top for a total of two or three rounds.

14 Prone Row

How to: Begin in plank position with hands resting on weights, wrists straight, and legs hip-width apart. Keeping back flat, pull left fist up to bottom of rib cage with elbow aimed toward ceiling, then return to start. (Back Workout How to do) That’s one rep. Do 15 to 20 reps on each side, then continue immediately on to your next move. (Remember: You’re doing five total.) After you finish your last exercise, rest for up to two minutes, then start over from the top for a total of two or three rounds.

15 Staggered Stance Twisting Deadlift

How to: Stand with feet under hips and arms bent, fingertips resting behind head, elbows wide. Without changing shape of upper body, step left foot back until toes come in line with right heel, keep left heel high, and hinge at hips to lower torso toward floor until chest is parallel to mat. (Back Workout Tips) This is the start position. Stand with left toes in line with right heel, left heel lifted, and fingertips resting behind head. Keeping elbows wide and most weight on right foot, quickly stand, twisting torso to the right, keeping hips facing forward, and squeezing glutes. Return to start. That’s one rep. Complete four sets of 12 to 15 reps per side, rest for a minute, then continue to your next move.

16 Pushup

How to: Start in a high plank position. Engage abs and bend arms to lower body toward floor in one straight line from head to heels. Elbows should point out at 45-degree angles away from body. Press back to start. That’s one rep. (Back workout) Do 15 to 20 reps then continue immediately on to your next move. (Remember: You’re doing five total.) After you finish your last exercise, rest for up to two minutes, then start over from the top for a total of two or three rounds.

17 Single-Leg Row

How to: Hold a dumbbell in left hand, palm facing body, and raise left foot behind you. Hinge forward, letting the weight hang directly under shoulder as you lower torso and raise right leg until both are parallel to the floor. This is the starting point. Bring the dumbbell to rib cage; pause, (Best Women Back Workout) then slowly lower back to start. That’s one rep. Do 15 to 20 reps on each side, then continue immediately on to your next move. (Remember: You’re doing five total.) After you finish your last exercise, rest for up to two minutes, then start over from the top for a total of two or three rounds.

19 Plank Up Down

How to: Get into a high plank position, with shoulders stacked over wrists. (Put knees on the ground, if you prefer.) That’s your start position. Lift right hand, and lower down onto right forearm. Then repeat on the other side. Reverse the movement and return to start. (Best Back Workout Moves for Women) That’s one rep. Do 15 to 20 reps then continue immediately on to your next move. (Remember: You’re doing five total.) After you finish your last exercise, rest for up to two minutes, then start over from the top for a total of two or three rounds.

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