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Health & FitnessWorkouts

6 Absolutely Amazing Back Exercises for Women!

Do you want a sexy back that looks rocking in backless dresses? Is ‘back fat’ something that’s been bothering you for all too long?

Back exercises not only help you get the sexy, sculpted back that models and actresses have, they also help you get a good posture. So you’ll agree when I say that training your back is a must for getting a balanced physique!

So read on to get that beautiful back that’ll make the men around you drool when you wear that backless black dress!

Let’s jump in!

“Give a man a fish, and you feed him for a day. Teach a man to fish, and you feed him for a lifetime”

You must be wondering why I’ve included this quote and how it’s related to your back muscles.

No, I’ve not gotten crazy. I’ll explain…

Your backs have different muscle groups and you need to train each muscle in order to get a rocking back. Now, If you know which exercise targets which muscle, it’ll easier for you to find workouts that target that particular muscle.

I’m only making things easier for you!

We aren’t going to go totally in-depth with this information, I’ll only tell you things that you “need to know”, so don’t worry!

Your back is divided into three major parts —

1. Upper Back
Your upper back has your trapezius muscles (a gym rat would call these traps) which are diamond-shaped which you use when you tilt and turn the head and neck, shrug, etc.

2. Middle Back
Your middle back has your Latissimus dorsi muscles (aka lats) which are shaped like a trapezium. They are the broadest muscles in the back.

3. Lower Back

Your lower back has muscles called erector spine muscles which help keep your back straight.

That was it!

See, it wasn’t that hard, was it?

Top Back Exercises for Women (Tried and Tested!)

So now that you know a lot about your back muscles, let’s talk about your workout!

Our goal is to get a sexy and sculpted back so for that, we should ideally train our backs once a week. I, myself, train my back at least once a week. Do you?

Without further ado, let’s jump right into some exercises, shall we?


A pull-up is one of the best back exercises out there but it can be a little difficult for people who have just started training.

Pull up is a compound pulling exercise performed with a palm-forward position.

EXERCISE 2: Lateral Pull Down

If you can’t do a pull-up then I feel that a lateral pull down is just the thing for you! It is also a compound back exercise that engages a few of your back muscles.

Make sure you have a good form while performing your exercise to avoid injury.

EXERCISE 3: Single Arm Dumbbell Row

If you’re the kind of a girl who doesn’t like to work out on machines then the single arm dumbbell row is something for you!

Make sure to focus on pulling up the weight with your back muscles and not your forearm!

EXERCISE 4: Seated Cable Row

Seated cable row is an isolated exercise, which basically means that it targets particular muscle groups, in this case, the middle and upper back.

It took me a long time to correct my form in this one, so be sure to check yourself!

EXERCISE 5: Deadlift

The deadlift is not just any back exercise, in fact, it is a compound exercise that also hits your entire posterior, from your traps to your calves!

Technique is key when it comes to deadlifts, so make sure that you have a good form when doing a deadlift.

EXERCISE 6: Hyper Extension

The hyperextension is my favourite workout when it comes to back exercises. It targets the lower back which means, this will give you a good posture.

You will feel sore for a day or two after working out, but it’s totally normal!

I am always sore after my workout, but, as they say, no pain, no gain…

Don’t Forget Stretching Yourself!

Always, repeat after me, always stretch your body after a workout.

Be it a back workout or a leg workout, you need to stretch! Why do you ask? I’ll tell you…

Did you know that by simply stretching your muscles you can avoid injury by just stretching your muscles! All you need to do is a few simple stretches as a way of cooling down after an exercise and you’re good to go!

Check out this video I found for you!

Let’s Bring Sexy Back!

Yes, I just referred to Justin Timberlake’s Sexy Back!

And I feel it’s apt as that’s our goal! Anyhow, all you need to get a sexy back is to work out your back, but be sure to have good form while performing your workouts! A good back is not too hard to get.

So start hitting the gym and working out your back! And don’t forget stretching!!

Confused about something? Hit me up on the comment section below and I’ll help you out!

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