Back exercises for women, your guide 


Sometimes forgetting the tone of your back muscles occurs while focusing on your upper body. Remember, a toned back is a nice-accessory when wearing a backless dress, it is a valuable assest to have. It is the key to better posture and the back muscles are used more frequently then you realize. From running to lugging groceries, the back is important. It was found in a study that adults that worked out their back, felt significantly less pain after a 16-week strength training program, another reason to workout your back muscles. 

Blonde woman doing pull-up exercisesPull-ups


Grap the pull-up bar of an assisted pull-up machinbe, palms facing forward, and hang at arm's length, knees bent and feet crossed behind you. 

Squeeze your shoulder blades together and pull your chest to the bar, then slowly lower back to start. That's one rep. Do three sets of 10 reps a set. 

Pushup position row womanPushup-Position Row


Get into a pushup position with your hands resting on dumbbells and your feet slightly more than hip-width apart. 

Brace your abs as you pull one dumbbell toward the side of your rib cage (B). Pause, lower the weight, then repeat with the other arm. That's one rep, do three sets of 10 reps at least. 

Woman doing superwoman exerciseThe Superwoman


Lie facedown with your legs straight and arms overhead; draw your belly button toward your spine to tighten your abs. 

Contract your glutes, then slowly raise your head, chest, arms, and legs off the floor. Hold this pose for five seconds, then lower to start, that's a rep. Do 3 sets of 10 reps a piece. 

Woman doing a lat pulldown exercise at the end of a benchLat Pulldown


Sit at a lat-pulldown station and grab the bar with a shoulder-width overhand grip, arms straight and torso upright. 

Without moving your torso, pull the bar down to your chest as you squeeze your shoulder blades together. Pause, then slowly return to start. That's one rep. Do 3 sets of 10 reps. 


› Woman's Back Exercises
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