Strong backs aren't just for show; they're the foundation of everything you do.
Whether you're lifting your kids, carrying groceries, or crushing your next workout ... your back muscles are always working overtime. If you're like most women, you might be focusing on the "mirror muscles". You know, the muscles you can see.
The problem is, this often leads to neglecting the powerhouse muscle groups that actually support your body. For example: your back.
Here's the thing ... a strong back doesn't just look amazing. It also plays a role in posture, back pain, and so much more.
As a trainer and nutrition coach, I've seen countless women transform their physique and quality of life by prioritizing back training. Today, I'm going to share my favorite back exercises for women to help you build a strong, sculpted back.
In This Article:
• Why Back Workouts Are Crucial for Women
• The Best Back Exercises to Build Strength and Definition
• Full Women's Back Workouts
• Common Mistakes to Avoid
Why Are Back Workouts Important for Women?
Let's be honest ... most of us spend way too much time hunched over our phones, computers, or chasing after kids. This forward posture wreaks havoc on our back muscles. This can lead to imbalances that cause pain, poor posture, and even injury.
But here's what happens when you prioritize back training:
Improved Posture
Strong back muscles pull your shoulders back and help you stand taller. You'll look more confident and feel better in your own skin.
Reduced Back Pain
When your back muscles are strong and balanced, they can properly support your spine throughout daily activities (1).
Better Athletic Performance
Your back muscles are involved in almost every movement pattern. A stronger back means better performance in all your other exercises and activities.
Balanced Physique
While everyone loves a good arm workout, your back muscles make up a huge portion of your upper body. Neglecting them creates imbalances that don't look or feel good.
Functional Strength
From carrying laundry baskets to playing with your kids, back strength translates directly to real-life activities. You would be surprised at just how much you use your back each and every day.
The truth is, many women avoid back exercises because they're not sure how to do them properly. Either that, or they're worried about becoming "too bulky". But let me put your mind at ease... building a strong back can give you that lean, athletic look while making you feel incredibly powerful.
The Best Back Exercises for Women
Now, let's dive into the exercises that can transform your back training. I've organized these from beginner-friendly movements to more advanced options, so you can progress at your own pace.
Bent-Over Dumbbell Rows
This is my go-to back exercise for beginners because it's simple to learn and incredibly effective.
Step-by-Step Directions:
1. Hold a dumbbell in each hand with your palms facing your body.
2. Hinge forward at your hips, keeping your back straight and core engaged. Allow the weights to hang straight down from your shoulders.
3. Pull the dumbbells up to your ribcage, squeezing your shoulder blades together at the top.
4. From here, lower the dumbbells with control and repeat for a set number of reps.
Why It Works: This exercise targets your lats, rhomboids, and middle traps while teaching proper hip hinge mechanics.
Lat Pulldowns
If you can't do pull-ups yet (which is totally okay), lat pulldowns are your best friend.
Step-by-Step Directions:
1. Sit at a lat pulldown machine with your thighs secured under the pads.
2. Reach up to grab the bar with a wide, overhand grip.
3. Pull the bar down to your upper chest, focusing on pulling your elbows down and back.
4. Squeeze your lats at the bottom, then slowly release the bar to the starting position to repeat for reps.
Why It Works: This movement specifically targets your latissimus dorsi, or your "lats" for short. These are the large muscles on your back that create that V-shape.
Seated Cable Rows
This exercise is fantastic for targeting your lats, middle traps, and rhomboids. Strengthening these muscles can help improve your posture.
Step-by-Step Directions:
1. Sit at a cable row machine with your feet on the platform.
2. Grab the handle with both hands and keep your arms extended in front of you. Before you get started, focus on keeping your chest up and shoulders back throughout the movement.
3. Pull the cable attachment to your lower ribcage, squeezing your shoulder blades together.
4. Finish the movement by slowly releasing your arms back out in front of you.
Why It Works: Cable rows teach you how to properly retract your shoulder blades, which is crucial for good posture and shoulder health.
Single-Arm Dumbbell Rows
This unilateral exercise helps correct imbalances between your left and right sides. You'll need a bench and a dumbbell for this exercise.
Step-by-Step Directions:
1. Grab a dumbbell in your right hand and place your left knee and left hand on a bench for support. Plant your right foot on the ground to the side of the bench. Your back should be flat and parallel with the bench.
2. Allow your right arm to hang to the side of the bench, fully extended and with the dumbbell in hand.
3. With your right arm, pull the dumbbell toward your rib cage, squeezing your back muscles at the top. Keep your elbow close to your body the whole time.
4. From here, straighten out your right arm by slowly lowering the dumbbell to complete one rep. Repeat this for an equal number of reps on each side of your body.
Why It Works: Working one side at a time ensures both sides of your back develop equally and helps improve core stability.
Inverted Rows (Bodyweight Rows)
Bodyweight rows can be an exceptional and unique way to train your back muscles. All you need is a bar or TRX straps and your body!
Step-by-Step Directions:
1. Set a barbell in a squat rack at about waist height (or use TRX straps).
2. Lie underneath the bar and grab it with an overhand grip. Extend your feet out in front of you, keeping your core tight and weight in your heels.
3. When you're all set up, pull your chest up to meet the bar. Squeeze your back muscles hard at the top.
4. Then, lower your body once again by extending your arms slowly.
Why It Works: This exercise uses your own bodyweight to strengthen your entire back while also engaging your core.
Face Pulls
This exercise is crucial for shoulder health and often gets overlooked.
Step-by-Step Directions:
1. Set a cable machine to about face height with a rope attachment
2. Grab the rope with both hands, extending your arms out in front of you.
3. Pull the rope toward your face, drawing your elbows back and separating your hands to either side of your head as you pull. Focus on squeezing your rear delts and upper traps.
4. Slowly release your arms back out in front of you to complete one rep.
Why It Works: Face pulls target the often-neglected rear deltoids. This can help counteract forward shoulder posture from daily activities.
Deadlifts
This is the queen of all back exercises! Deadlifts work your entire posterior chain, and are a staple of mine on back days. For this exercise, you'll need a loaded barbell.
Step-by-Step Directions:
1. Load a barbell with weight and place it at your shins. Stand hip-width apart with your toes under the barbell.
2. Bend at your hips and knees to lower yourself to the bar. Grab the bar with both hands in an overhand grip.
3. Keep your chest up and back straight as you stand up with the bar, driving through your heels.
4. Squeeze your glutes at the top before lowering the bar back to the floor with control. Repeat this for reps.
Why It Works: Deadlifts strengthen your entire back, glutes, and hamstrings while teaching proper movement patterns for daily activities.
Reverse Flyes
This exercise is excellent for targeting those hard-to-reach rear delts and improving posture.
Step-by-Step Directions:
1. Hold a set of light dumbbells with your arms extended in front of your chest. Your palms should be pointed toward the floor.
2. Hinge forward at your hips to bend forward, bringing your upper body near parallel to the floor. Make sure to keep your core engaged.
3. Swing your arms out to the sides, squeezing your shoulder blades together.
4. Focus on the squeeze before returning to the starting position.
Why It Works: This exercise specifically targets the muscles that pull your shoulders back and improve your posture.
Pull-Ups (or Assisted Pull-Ups)
Pull-ups are a classic back exercise. I believe that every woman should work toward being able to do a bodyweight pull-up.
Step-by-Step Directions:
1. Hang from a pull-up bar with your hands slightly wider than shoulder-width. If you're unable to do bodyweight pull-ups, you can loop a thick resistance band around the bar and under your feet or knees to offset some weight.
2. Pull your body up until your chin clears the bar.
3. From here, lower yourself with control to the starting position.
Why It Works: Pull-ups are the gold standard for back strength. You'll also get an immense sense of pride by mastering this exercise!
10. T-Bar Rows
This exercise allows you to lift heavier weights to build back strength while maintaining good form.
Step-by-Step Directions:
1. Straddle a T-bar row machine or landmine setup. Grab the handles with both hands. If you're using a landmine setup, hinge forward at your hips to bring your upper body near parallel with the ground.
2. Keep your chest up and back straight as you pull the weight to your chest.
3. Focus on squeezing your shoulder blades together at the top of the movement.
4. Finish a rep by slowly releasing your arms to return the weight to the starting position.
Why It Works: T-bar rows allow for heavy loading while keeping your spine in a safe position.
Full Back Workouts to Try
Now that you know the best back exercises for women, let's put them together for an effective workout. Don't worry, I wrote up 3 different workouts so you can find the right one for your level of experience.
Back Exercises For Women: Beginner Workout
| Exercise | Sets | Reps |
|---|---|---|
| Bent-Over Dumbbell Rows | 4 | 8–12 |
| Lat Pulldowns | 4 | 10–15 |
| Seated Cable Rows | 4 | 8–12 |
| Face Pulls | 3 | 15–20 |
Back Exercises For Women: Intermediate Workout
| Exercise | Sets | Reps |
|---|---|---|
| Deadlifts | 4 | 5–8 |
| Single-Arm Dumbbell Rows | 4 | 10–12 Each Arm |
| Lat Pulldowns | 4 | 8–12 |
| Reverse Flyes | 3 | 12–15 |
| Face Pulls | 3 | 15–20 |
Back Exercises For Women: Advanced Workout
| Exercise | Sets | Reps |
|---|---|---|
| Pull-Ups (or Assisted Pull-ups) | 4 | 5–10 |
| Deadlifts | 4 | 5–8 |
| T-Bar Rows | 4 | 6–10 |
| Single-Arm Dumbbell Rows | 4 | 8–12 Each Arm |
| Inverted Rows | 3 | 10–15 |
| Face Pulls | 3 | 15–20 |
Common Mistakes to Avoid
After years of coaching women through back training, I've seen these mistakes over and over again. To get the most out of your workouts and avoid injury, I recommend you avoid these mistakes.
Using Too Much Weight Too Soon
Your back muscles need time to develop. Start with lighter weights and focus on feeling the right muscles working. The last thing you want to do is use a weight that's too heavy and compromises your form. This is where you could end up hurting your back.
Neglecting the Mind-Muscle Connection
It's harder to "feel" your back muscles working compared to your arms or chest. Really focus on squeezing your shoulder blades together and pulling with your back, not your arms. You can get a lot more out of these exercises by making sure the correct muscles are fully engaged.
Ignoring Posture
If you're slouching during back exercises, you're missing the point and could injure yourself. Keep your chest up, shoulders back, and core tight throughout every movement!
Skipping the Warm-Up
Your back muscles need proper activation before heavy lifting. Spend 5-10 minutes doing light movements and dynamic stretches. This could also help you develop a better mind-muscle connection before you start the workout.
Your Next Steps
Building a strong, sculpted back doesn't happen overnight. However, with consistent effort and the right exercises, you can start seeing and feeling results within just a few weeks.
Remember, every woman's fitness journey is unique. What matters most is that you start where you are and progress at your own pace. Don't compare your beginning to someone else's middle.
The exercises I've shared with you today are the same ones I use with my clients. Given the results they've been able to see, just know that you're in good hands.
But, before you get started ... Understand that results won't come from the exercises you do alone. Reaching your health and fitness goals requires a multi-prong approach.
Nutrition, exercise, sleep, recovery, and more all play a role in the results you see. Obviously, if you're new to your fitness journey, it can be hard to know exactly what to do.
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References:
(1) Gordon, R., & Bloxham, S. A systematic review of the effects of exercise and physical activity on non-specific chronic low back pain. Healthcare. 2016;4(2):22. doi:10.3390/healthcare4020022
