Now, I don’t know about you ladies, but I’ve always wanted a smaller waist, and wanted to let you in on a little secret today…
Strengthening and shaping your back can actually help make your waist look smaller!
I mean, I get it ... Our backs are not something we pay a whole lot of attention to. If anything, when I'm looking in the mirror, I'm paying more attention to my back end.
But focusing on your back muscles can really make a difference in how you look. On top of that, it can also help with your posture and how you move on a daily basis.
So let's talk about your back, why it's important, and explore 18 of the best back workouts for women!
In This Article:
• What Are The Main Muscles in Your Back?
• Why Back Workouts for Women Are a Game Changer
• 18 Upper and Lower Back Exercises For Women
• Sample Back Workout For Women
• Want More Workouts?
What Are The Main Muscles in Your Back?
First things first—your back isn’t just one muscle. In fact, there are over 40 muscles that make up this powerhouse of strength and stability! But don’t worry, we’re not here for a full anatomy lecture. Instead, we’re going to focus on the prime movers. These are the muscles that matter most when it comes to building a strong, defined back.
When you target these muscles, you naturally hit the smaller supporting muscles, too. That means better results, better posture, and more strength without overcomplicating your training.
The Major Muscles of the Back
Latissimus Dorsi ("Lats")
These are the large, fan-shaped muscles that span your mid-to-lower back. They play a big role in pulling movements, like pull-ups and rows, and are key for back width and size.
Trapezius ("Traps")
This muscle extends from your neck down to your mid-back and is divided into three sections: upper, middle, and lower. While the upper traps tend to dominate movements, the middle and lower traps are crucial for shoulder health and posture.
Rhomboids
Located under your traps, the rhomboids pull your shoulder blades together and help with scapular control. These are crucial muscles for maintaining good posture and preventing injuries.
Teres Major & Minor
These small but mighty muscles assist the lats in pulling movements. They also contribute to upper-back definition.
Posterior Deltoid
Your rear delts are major players in shoulder extension and rotation, working hard during most rowing exercises.
Erector Spinae
Running along the spine from your lower back up to your neck, these muscles help keep your spine stable and strong. They are especially important during deadlifts and bent-over movements.
Why Back Workouts for Women Are a Game Changer
Like I mentioned earlier, your back muscles aren't the first thing you think of, I know! But it is important to focus on them if you aren’t already.
However, adding back exercises to your routine can have so many benefits. That's true whether you're a beginner or an experienced fitness freak like me! In fact, the best back workouts for women can make a huge difference in your strength, posture, and overall physique.
Here are some of the key advantages of focusing on your back muscles...
Stronger, More Defined Muscles
Back workouts help sculpt a lean, toned look while improving strength. Exercises like rows, deadlifts, and pull-downs target multiple muscles at once. This just helps with building definition and strength.
Improved Posture, Balance, and Coordination
Stronger back muscles support your spine and shoulders, helping you stand taller and reducing strain. This means fewer aches and better overall body alignment. Creating balance in your physique can be quite beneficial for balance and coordination.
Prevention and Relief for Back Pain
Many women can experience back pain due to poor posture, weak muscles, or overuse injuries. Back exercises can help strengthen these muscles and support your spine. This could help alleviate existing pain while also preventing future issues.
More Strength for Every Workout
A well-trained back improves balance, coordination, and overall strength. This can help with strength and efficiency in all other movements and exercises too. Whether you're lifting a dumbbell or crushing high-rep bodyweight moves, a strong back has your back.
Scalable for Any Fitness Level
Whether you're a beginner or experienced in strength training, back workouts are easily adjustable. You can modify your reps, weight, and intensity to match your fitness level.
The back exercises I'm about to give you can be great to scale back to meet your needs as well. So, whether you're looking to sculpt your back, improve posture, or look your best ... These back exercises can help you achieve those goals!
18 Upper and Lower Back Exercises For Women
Below, you’ll find 18 great upper and lower back exercises that you can add to your next training session. Whether you're hitting the gym or looking for back workouts for women at home, all of these exercises will work the many muscles of your back!
1. Bent Over Barbell Rows
Equipment: Barbell, Weight Plates
How to: Load a barbell with your desired weight and place it on the ground in front of you. Stand behind the barbell with your feet about hip-width apart. Hinge at your hips to lean forward and grab the bar. Make sure your back, neck, and spine are straight, with your shoulders rolled back.
Hold this position as you pull the barbell toward your belly button. Squeeze your shoulder blades together and bring your elbows straight behind your body.
Pause at the top, then slowly lower the barbell to the starting position and repeat for reps.
2. Close-Grip Seated Cable Rows
Equipment: Seated Cable Machine, V-Bar Handle
How to: Attach a V-bar handle attachment to a seated cable machine. Sit on the bench with your feet on either side of the bench and reach forward to grab the handle with both hands.
With the handle in your hands, sit up tall and straight. Pull the handle close to the middle of your body, directly below your chest. Make sure to squeeze your shoulder blades and pause.
Slowly return the handles to the starting position and repeat this movement for reps.
3. Cable Face Pulls
Equipment: Cable Machine, Double-Ended Rope
How to: Stand in front of a cable machine and adjust the height to be even with your eyes or slightly higher. Attach a rope and then grab either end with both hands (palms facing one another).
Pull the rope toward your face, bringing your elbow to either side of your head. Your palms should naturally rotate to face downward as the rope handles start to split.
Squeeze your shoulder blades together and pause. Then, slowly bring your arms forward to the starting position. Repeat this for reps.
4. Single-Arm Dumbbell Rows
Equipment: Flat Bench, One Dumbbell
How to: Stand on one side of a bench and place your inside knee and hand on the bench. Bend forward at your hips as if you're on all fours.
Your opposite leg will be straight and planted on the ground. With your free hand, grab the dumbbell and let your arm hang.
From here, pull the dumbbell along your body to form a 90-degree angle at your elbow. Pause for a second at the top before lowering your arm back to the starting position. Repeat this for reps before switching sides.
5. Dumbbell I-Y-T-As
Equipment: Incline Bench, Two Dumbbells
How to: Set a bench to an incline of about 45 degrees. Grab a dumbbell in each hand and lay with your chest pressed flat on the bench. Your arms should fall to either side of the bench.
From here, raise both of your arms in front of your body in an upward motion. When your body and arms form an "I" ... pause, then lower your arms.
Next, raise both arms upward and slightly to the side to form a "Y" with your arms. Pause for a second, then lower your arms again.
After that, you'll raise both arms outward to either side of your body to form a "T" with your arms. Pause again here before lowering your arms for a third time.
Lastly, lift both of your arms diagonally behind you to form an "A" with your arms. Pause for a second, then lower your arms for the last time.
Keep repeating this cycle of I-Y-T-A for a set number of reps. Who knows, you may begin to feel like a cheerleader with this one.
6. Pec-Deck Reverse Flyes
Equipment: Pec-Deck Machine
How to: Pick your weight on a pec-deck machine and adjust the seat so that the top sits right at your collarbone. You'll sit with your chest facing the seat. Make sure this height keeps your hands, shoulders, and elbows in a straight line.
Position the handles to be as far back toward the weight stack as possible. Keep your shoulders down and back and chest pressed against the pad.
Grab the handles as you pull your arms out to either side, squeezing your shoulder blades. When your arms come back as far as they can, hold for a second, then slowly return the handles to center.
7. Dumbbell Shrugs
Equipment: Two Dumbbells
How to: While standing, hold a set of dumbbells by your sides, palms facing each other. Lift your shoulders up to your ears with the weight in your hands and hold this position. After 2-3 seconds, lower your arms and shoulders back down. Repeat this for reps.
8. Lat Pull-Downs
Equipment: Lat Pull-down Machine
How to: Sit at the lat pull-down machine with your legs set snugly under the thigh pads and feet pressed on the floor. Keep your shoulder blades in a neutral position with your back and head straight.
Reach up to grab the bar with your hands slightly wider than shoulder-width apart. Pull the bar downward, bringing your elbows toward your body on either side.
Keep pulling until the bar reaches your collarbone/top of your chest. From here, slowly straighten your arms and extend your elbows as you return the bar to where you started. Repeat this for reps.
9. TRX Inverted Rows
Equipment: Mounted TRX Straps
How to: Grab the TRX handles with one in each hand, palms facing one another. Slowly walk your feet forward as you lean backward and keep your arms extended in front of you. Continue walking and leaning until the straps are tight.
From here, pull your upper body toward the handles. Squeeze your shoulder blades, then hold for a second before slowly releasing your arms. Repeat this for reps.
10. Seal Rows
Equipment: Flat Bench, Two Dumbbells or One Barbell
How to: If you have a barbell, place it underneath the bench. If you have dumbbells, leave them on either side of the bench. Next, lie face down on the bench.
Extend your arms out and grab the bar or dumbbells with an overhand grip. Pull the weight toward your chest as you squeeze your shoulder blades together.
When your elbows reach 90 degrees, stop and hold. From here, slowly lower the weight back down to its starting position. Repeat this for reps.
11. Rack Pulls
Equipment: Squat Rack, Barbell, Weight Plates
How to: Find a squat rack and set the safety bars directly below your knees. Place a barbell on the safety rack and load it with the weight you wish to use.
Bend your knees slightly, roll your shoulders down and back, and keep your neck and back straight. Next, hinge at your hips to lean forward slightly and grab the bar slightly outside shoulder-width apart.
Push through your heels (picture yourself pushing the floor down) and stand through your hips and knees to lift the weight. Hold the weight at the top for a second before slowly lowering your upper body to the starting position.
12. Good Mornings
Equipment: Squat Rack, Barbell, Weight Plates
How to: Find a squat rack and barbell. Set the rack to about chest height, place the barbell on the rack, and then load the barbell with weight.
Grab the bar slightly outside of shoulder-width apart with an overhand grip. While keeping your grip on the bar, step under the bar to rest it on your upper back/traps.
Un-rack the barbell by taking a few steps backward and position your legs with a shoulder-width stance. Keep your head neutral and your back straight with a soft bend in your knees.
Hinge at the hips, like you are closing a door with your butt, until your torso is parallel with the floor. Feel the stretch in your hamstrings and squeeze your glutes as you stand. This is one rep.
13. Hyperextensions
Equipment: Hyperextension Pad
How to: Lay face down on a hyperextension pad or machine with your upper thighs flat against the pad. With your body straight, cross your arms in front of you or behind your head.
From here, bend forward slowly at the waist as far as you can while keeping your back flat the entire time. Keep going until you feel a stretch in your hamstrings.
Once you do, slowly raise your body back to your starting position without arching your back. This is one rep.
14. Kettlebell Swing
Equipment: One Kettlebell
How to: Place a kettlebell on the floor and stand with your feet just wider than shoulder-width apart. Bend your knees to grab the kettlebell with both hands in an overhand grip.
Next, hinge at your hips to push your butt backward and keep your chest up. The kettlebell should "hike" in between your legs (although, don't literally hike it behind you).
Drive your hips forward in a thrusting motion, squeezing your glutes at the top.
The kettlebell should naturally swing upward to shoulder height with the momentum from your hip thrust.
15. Elevated Hip or Glute Bridges
Equipment: Weight Bench, Your Body
How to: Lie on your back with your feet up on a weight bench. Your knees and hips should form 90-degree angles. From here, drive through your heels using your hips, glutes, and lower back muscles.
When your body forms a straight line from your shoulders to your knees, hold for a second before bringing your hips back to the ground. Repeat this for reps!
16. Supermans
Equipment: Your Body
How to: Lie face down on the floor, with your arms extended out by your ears. Lift your arms, upper body, feet, and knees off the ground so that your weight is mostly in your hips.
Squeeze your glutes and lower back to hold this position. After 3 seconds, lower your arms and legs at the same time before raising them back up again.
17. Bird Dogs
Equipment: Your Body
How To: Start on all fours with your wrists directly beneath your shoulders. Move your knees so that they are directly behind your wrists.
Keep your eyes between your hands so that your back and neck stay in a straight line. Extend one arm straight out, keeping it in line with your body. At the same time, squeeze your glute to raise your opposite leg.
Pause for 2 seconds at the top, then lower your arm and leg before repeating with the opposite arm and leg.
18. Deficit Deadlift
Equipment: Barbell, Weight Plates, Step/Elevated Surface
How to: Load up a barbell and place it on the ground in front of you. Stand on an elevated surface or an additional weight plate.
Make sure your feet are hip-width apart. Next, hinge at your hips and grab the bar with an overhand grip, shoulder-width apart.
Lower your hips and bend your knees until your shins touch the bar. Keep your chest up, back and neck neutral, and drive through your heels as you stand.
Once you've stood up tall with the bar, slowly lower it back to the ground by hinging at your hips.
Sample Back Workout For Women
Alright, ladies—let’s get to work! If you’re new to back workouts, don’t stress. The key is to focus on form, build strength, and stay consistent.
This beginner-friendly routine will help you activate those back muscles to start sculpting a strong, defined look. Give yourself 30-60 seconds of rest after each set and before moving to each new exercise.
| Exercise | Sets | Reps |
| Dumbbell Bent-Over Row | 3 | 12-15 |
| Single-Arm Dumbbell Row | 3 | 10 (Each Arm) |
| Lat Pulldowns | 3 | 10-12 |
| Dumbbell Reverse Fly | 3 | 12-15 |
| Supermans | 3 | 15 |
Want More Workouts? We're Here to Help
Look ... I get it. A lot of these exercises are surely much easier said than done.
Plus, while back workouts are essential for a strong and sculpted back, your fitness journey doesn't stop there. Proper nutrition also plays a significant role.
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