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The 9 Best Back Workouts for Women

Women Back Workouts

Do you want a strong, defined back? If so, you need to incorporate back workouts into your routine. The best back exercises can be performed at home or in the gym and will help tone and strengthen your back muscles. In this blog post, we will discuss the 9 best back workouts for women. We will also provide a few tips on how to get the most out of these exercises. Let’s get started!

The best back workouts will target your entire muscle group and not just one area. That way, you get an even-toned look from all angles of the body. For example, if you want to focus on strengthening those hard-to-reach lower muscles (like those in between shoulder blades), then include exercises like pull-ups or dumbbell rows into your routine. If it’s the upper back that needs attention more than anything else – try out reverse flies with light weights for best results! And don’t forget about core training: crunches are essential too!

Here are the best back workouts exercises:

1) Dumbbell Rows

A girl throwing a frisbee

Dumbbell rows with a bench or stability ball (you can do these on your knees too!) The best way to strengthen shoulders and upper body muscles. Use light weights for best results! If you want more resistance, grab heavier ones but make sure not to go over 15 pounds as that may put a strain on ligaments which could lead to injuries down the road if done regularly. You’ll also need some sort of strap attached around one end so that it won’t slide off during exercise; this will keep things safe while still allowing full-range movement without worrying about dropping anything heavy onto yourself!

2) Pull-ups/Chin-ups

A hand holding a baby

If you’re looking at building stronger back muscles, biceps, and forearms. If you can’t do a pull-up just yet (and let’s be honest, most of us can’t!), start with assisted pull-ups by using a band to help elevate your body until you’re strong enough to do them on your own!

3) Seated Cable Rows

Target the latissimus dorsi muscle as well as the traps and rhomboids; best done with a V-bar or double handle attachment.

4) Standing Barbell Shrugs

Targets upper trapezius muscles; best if performed with light weights so that higher repetitions can be completed for toning purposes.

5) Pilates Roll Down

Great exercise for core strengthening and toning abdominal area; helps improve posture over time.

6) Russian Twists

Targets obliques; best performed with a weight (like a medicine ball) for increased resistance.

7) Bicycle Crunches

One of the best exercises for targeting the abs and obliques; again, best done with light weights to increase repetitions.

8) Crunches on a Stability Ball

Great way to work your core while also working on balance!

9) Forearm Plank

Targets the entire core as well as shoulders and triceps; best if held for 30 seconds to a minute at first and then slowly increases the time over weeks or months as needed.


Now that you know some of the best back workouts, it’s time to put them into action! But don’t forget: these exercises should be incorporated into an overall routine that includes cardio and other muscle groups. And always listen to your body when doing any type of exercise so that you don’t overdo things!

Happy training 🙂

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