10 Back Workouts for Women | Say Goodbye To Back Fat!

Back Exercises For Women

Anything bothering you? If you said “my back,” you’re in good company.

Eighty percent of people report pain in this area at some point, according to the American Chiropractic Association.

(Just a guess…your back muscles could probably use a little attention right about now.)

In this review we will cover every possible easy to do Back Exercises At Home for women of the modern era.

Thought so, seeing as how when the WH fitness team conducted a little social (media) experiment to see which types of workouts our followers love most, we discovered that—*pause for dramatic effect*—those that focused on the back were saved more than any other type of sweat session on our feed.

What to do with that info? Bring you the ultimate Back Day Workout Women’s course!

Before we get into the moves themselves, it’s important to understand there are two types of muscles in your back—ones built to hold up your frame for hours on end and ones intended to help you lift heavy stuff like groceries, kids, furniture, and weights.

And those responsible for posture (part of that first, key set) are typically under trained yet primed for results,

According to certified athletic trainer Vanessa Abrams, a human-anatomy lecturer at Howard University. “are more resistant to fatigue than others, like your forearm muscles,” she says. “So while maxing out may be difficult, high reps and sets are especially beneficial.” Duly noted.

Here are some of the most stunning Shoulder Workouts-:

  • Upright Row
  • Reverse Fly
  • Eccentric Bent Over Row
  • Bird Dog

Here are some of the female back exercises  without weights-:

  • Superman
  • Aquaman
  • Bhujangasana or the Cobra Pose
  • Setu Bandhasana or the Bridge Pose


Women Back Workout

Another perk? Targeting the muscles that support your spine translates to major gains in many aspects of daily life, says Abrams.

It can help decrease pain associated with large breasts, repetitive lifting, or prolonged periods spent sitting or even with shoulders retracted while accomplishing a DIY protective hairstyle, like braids.

she says.

Same goes for blowouts!

Ready to get in on these gains? Good! Start with the back workout for women below.

These back exercises for females can help you in different ways. Such as, Teaching your back how to lift loads longer without wearing out will help you build more muscular endurance…which in turn will reduce those pesky aches and help you sculpt your body, according to Colleen Conlon, CPT.

She firmly believes that back workouts make *everything* better.

For starters, they’ll improve your posture, which is oh-so-necessary for folks who sit a lot during the day. (Guilty!) “If you’re going to be stationary, you need to strengthen your back so you’re not rounded,” says Conlon. So long, sad-desk hunch.


#1) Setu Bandhasana or the Bridge Pose

Lying on the floor, bend your knees and place your feet on the floor. Next, sucking in your stomach, lift your pelvis and buttocks as high as possible as you try to grab the back of your feet with your hands.


#2) Superman

Lie on your stomach and slowly, lift both your arms and legs simultaneously, as much as possible. Hold this position for as long as you comfortably can and keep looking straight ahead.

It is also one of the best lower back exercises for women at home.


#3) Aquaman

For this variation of Superman, first lift your right arm and the left leg as much as you can. And when you bring the two down, lift your left arm and your right leg. Do both these movements as fast as possible.


#4) Bhujangasana or the Cobra Pose

Lying in the prone position, place your palms at shoulder level and tighten your stomach, lift your upper body in a stretch with your eyes facing upwards. Make sure to keep your chest lifted and avoid arching your back.

You must know this Back Workout Routine, here are few things that you should keep in mind.

Time: 15 minutes

Equipment: free weights

Good for: Back

Instructions: Choose five moves below and perform 15 to 20 reps of each, then continue immediately to the next; at the end, rest for up to two minutes. That’s one set. Repeat the entire routine once or twice more. You’ll need weights (start with 10 pounds or less).

This could be a pair of dumbbells, but whatever else you have on hand that happens to be the same size, like water bottles, will work.

You’ll know you’ve hit your strength sweet spot if the last couple of reps leave you saying phew! Don’t feel that fatigue?

Take it up a notch next time. Ready, set, sweat

These back workouts for women at home are going to get you on track!



Chest And Back Workout At Home Without Weights

Your chest muscles are some of the most powerful muscles in your upper body and they play a key role when it comes to pushing movements—from pushing the door open to lathering up your hair in the shower.

We know how important it is to include exercises that target the chest in your workouts, so you can rest-assured that you’ll work those muscles by following our 8fit program.

If you want more, try these at-home bodyweight chest workouts and exercises.

Following are also known as the best Back Workouts At Home With Weights for women’s -:


  1. Regular push-ups Back Exercises For Women

This classic bodyweight exercise is excellent to start with as well as for keeping as a training staple in any full-body or upper-body workout. Make sure to use a wide grip, as this will work your chest muscles more than a narrow grip technique.

  1. Incline push-ups Back Exercises For Women

If you find a standard push-up too challenging at first, then you can start with an incline push-up. The steeper the incline, the less body weight you will need to work push. This is also a good exercise to target your lower chest.

  1. Decline push-ups Back Exercises For Women

What goes up, must come down. These push-ups will help you target your upper chest and deltoid muscles specifically. It will also add more of your body weight to the exercise than a standard push-up, thus making it harder.


Shoulder And Back Exercises For Women

Since we’re all guilty of either sitting on a chair working the whole day or lazing in bed on a day off, the one body part that needs maximum attention is our back!

With a rise in pay packages and hectic work schedules, there’s also a steady rise in young people of India suffering from bad backs.

Thankfully, a little exercise can go a long way in ensuring your back is top shape, no matter what your schedule.


#1) Upright Row

Start with feet under hips, legs straight, holding a dumbbell in each hand, palms facing toward the body and weights touching quads.

Pull elbows up and out wide to lift the dumbbells to chest.

Reverse movement to return to start. That’s one rep. Complete 15 reps. Repeat twice more for a total of three sets, resting only as needed.

From there, continue on to your next move. (You’re doing 10 total.)


#2) Reverse Fly

Grab a pair of dumbbells and stand with feet hip-width apart and knees bent.

Push hips back to hinge torso forward at 45 degrees and let arms hang straight down from shoulders, palms facing each other. Raise both arms out to sides and squeeze shoulder blades together.

Return to start. That’s one rep.

Do 15 to 20 reps then continue immediately on to your next move. (Remember: You’re doing five total.)

After you finish your last exercise, rest for up to two minutes, then start over from the top for a total of two or three rounds.


Conclusion | Back Exercises For Women

These are the best of Back To The Gym Workout Routine Women’s been waiting for. If you follow the routine particularly, you will definitely end up getting what you most desire.

If you are all ears, then don’t forget to keep and manage the routine too, and your back problems will no longer make you weak, old, and grumpy.

We all know what we struggle with due to our weak shoulder, lower and upper back. Well, now you can definitely end it all with this Back Workouts For Women At Home, Lower Back Exercises For Women, Shoulder Exercises For Women.

Let’s get ready for the sweats then!


Read Next:

5 Testosterone Boosting Workouts

A2Z Fat Burner
A2Z Fat Burner
We are proud to be one of the loudest nutritional supplement review website in the digital cloud providing the best possible product review. We provide the most transparent reviews of different diet supplements with complete summary of ingredients, pros & cons, benefits, side effects and where to buy.

Leave a Reply

Your email address will not be published. Required fields are marked *

Buy PhenQ Now
Your order is Corona Safe! 
Manufacturers follow safety guidelines while packaging.