Back Workout For Women: Bring Out Your Sexy Back

Back Workout For Women

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Emphasize the appearance of your physique with this back workout for women. Look even better in backless tops and trendy dresses.

You can’t see your back in the mirror, and for this reason many men and women neglect training it altogether.

This is a major mistake.

The back is the largest muscle group of the upper body and is important for both postural and athletic reasons.

Other than that:

A well developed back is an essential component of a symmetrical and balanced physique.

The back is also involved in other fundamental movements such as the squat and the plank.

A strong back will go on to provide the foundational strength for the development of other muscles in the body as well.

Another point to consider, besides the athletic ones, is that a well developed back along with well developed shoulders provide the appearance of a narrower waist.

The Two Basic Movements: Pulling and Rowing

Woman Doing Cable RowAny back exercise will involve either a pulling or rowing movement.

Pulling exercises involve a vertical movement of the weight.

Rowing exercises involve a horizontal movement of the weight.

Pulling movements are associated with adding width to the back, while rowing movements are associated with adding thickness to your back.

A complete back workout will involve a combination of both rowing and pulling movements to ensure symmetrical development of all the back muscles.

A common fear amongst many women in the gym is that of getting too big. These are the women that you see in the gym day in and day out curling the 2 pound dumbbells only to have zero results after months of training.

Don’t be one of those women!


Your body will only grow in proportion to how much you eat and your predisposed genetic figure.

Lifting weights recruits muscle fibers. The heavier the weight is that you lift, the more muscle fibers your body will recruit, and the more tone you will add to your body.

Don’t be afraid to lift heavy.

The Workout

This workout is suitable for women who are looking for a more effective way to target their back. It was put together by Jen Jewell, an internationally published fitness model and certified personal trainer. If you are new to lifting weights, you will have to go through some trial and error to understand what types of weights you should be using for each exercise. The key will be in keeping track of your workouts in terms of sets, reps, and weight in order to ensure continuous progress over the long term.

Wide Grip Lat Pulldown – 4 sets of 15 reps

One-arm Dumbbell Row – 4 sets of 12 reps

Bent-over Barbell Row – 4 sets of 10 reps

Seated Cable Row with V-bar – 4 sets of 12 reps

Underhand Cable Pulldown – 4 sets of 15 reps

Hyperextensions – 4 sets of 15 reps

Rest: 45 seconds – 1 minute in between sets

Exercise#1: Wide Grip Lat Pulldown – 4 sets of 15 reps

Pulldowns are a great exercise for isolating the lats. The problem is that it is very easy to get the arms overly involved in this movement. To get the full benefit from this exercise it is important to imagine your arms as mere hooks and have the back do most of the work. You don’t have to go too heavy on this one, but make sure you feel a good contraction in the lats and upper back on the way down. A video tutorial will help you better understand the proper form of the movement.

Exercise#2: One-arm Dumbbell Row – 4 sets of 12 reps

Unilateral movements are great for isolating particular parts of your back. With the one-arm dumbbell row you will not have support from the other arm and will have to keep your core tight. Also, single arm movements will work to bring out muscular imbalances. Like most back exercises, it is easy to get the arm overly involved in this one. Make sure that you bring the elbow all the way back to really feel the contraction. Keep your back and your head straight while you execute the movement. It takes some practice to perfect the one-arm dumbbell row, so I have attached a video demonstration to help you better understand what proper technique actually entails.

Exercise#3: Bent-over Barbell Row – 4 sets of 10 reps

Barbell rows are the quintessential compound movement for the back. They will target muscles all the way from the lower back to the traps. You can switch between an over and underhand grip to add variation. The overhand grip is more difficult because it involves less of the arms. Keep your back at a 45 degree angle and maintain a grip that is slightly wider than shoulder width. Don’t use momentum in getting the weight up. All the work should be done by the back. It is all about feeling the contraction in the right areas in order to get the maximum benefit from the exercise. Watch the video tutorial below to get the cues on how to perform this movement properly.

Exercise#4: Seated Cable Row – 4 sets of 12 reps

Seated cable rows are great for targeting the mid-to-lower areas of your lats. It is especially easy to get the biceps to do most of the work. Imagine your arms as levers that allow your back to do most of the work. In order to perform this movement properly make sure you are feeling the contraction in the right areas. You can do seated cable rows with a number of attachments, but the recommended one for this workout routine is the v-bar attachment which will entail a narrow grip. You will want to bring the v-bar all the way to your belly and release it slowly towards the starting position. Watch for the cues in the provided video tutorial to get a better understanding.

Exercise#5: Underhand Cable Pulldown – 4 sets of 12 reps

This is the second pulldown movement in this workout routine. The underhand grip will target the inner area of your lats as well as the biceps. The muscles of your back will be pretty worn out at this point and the underhand cable pulldown will be a great finisher to really push your lats towards burnout. Underhand pulldowns are easier than overhand pulldowns because of the involvement of the biceps. Make sure to use a weight that you find challenging for the final 2-3 reps of each set. Focus of pulling your elbows outside of your torso and really squeezing the lower lats. The movement is essentially the same as the first exercise of this routine, but I have attached a video tutorial for you anyway. For the women that are looking for an extra bit of challenge, try doing underhand pull ups instead.

Exercise#6: Hyperextensions – 4 sets of 15 reps

A back workout is incomplete without an exercise for the lower back. Hyperextensions add strength to the lower back. They also work to strengthen the core. A strong lower back plays a key role in stabilizing the torso and minimizing your chances of injury.  You can perform these on a hyperextension platform or a body ball. Once you have mastered the movement and 15 reps seem easy, you can make the exercise more difficult by taking hold of a weighted plate. Most gyms will have a hyperextension platform, but if not just replicate the movement on a body ball for a similar benefit.

To Sum Up

Perform this back workout once a week for a total of 8 weeks. Have someone take your pictures before you start this workout so you have something to compare to after the 8 weeks are over.

Wide Grip Lat Pulldown – 4 sets of 15 reps

One-arm Dumbbell Row – 4 sets of 12 reps

Bent-over Barbell Row – 4 sets of 10 reps

Seated Cable Row with V-bar – 4 sets of 12 reps

Underhand Cable Pulldown – 4 sets of 15 reps

Hyperextensions – 4 sets of 15 reps

This workout may be tough for the complete beginner, but if you push through you will be able to add a lot of strength and substantial amounts of tone to your back.

Too many women don’t push themselves hard enough in the gym and then complain of not seeing results.

A common fear, as mentioned earlier, is that of getting to big.

As I’ve mentioned in a lot of my previous articles, this fear doesn’t make any sense.

First of all, women do not produce nearly enough testosterone to put on so much muscle in such a short amount of time.

And second of all, you will only grow in response to how much you eat.

Given that your diet is on point and you are really pushing yourself in the gym, the only side effect is that you will be in much better shape overall.

The back is the largest muscle group of the upper body, and if you really want to add tone and see change you must be willing to break a sweat.

As with all exercises, don’t just be going through the motions. Really concentrate on feeling the contraction in the right areas and don’t be afraid to keep going when you feel uncomfortable. The last few reps are the ones that make the most difference.

This back workout for women will push to your limits, and if you really followthrough you will reap the benefits of a sexy, toned back that will emphasize the appearance of your physique.

Want More? Check Out

Chest Workout For Women

Legs Workout For Women

Shoulder Workout For Women

Arm Workout For Women

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  1. says

    I really like the point you made about women being afraid to lift heavy for fear of getting too big. It really is such a big misconception! Definitely going to share this on Twitter!

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