A Strong Back Can Be Delightful – The 4 Best Back Exercises For Women

The 4 Best Back Exercises For Women: A beautiful back can delight. “We’ve all heard this saying before. But it is also obvious that a strong back can do more than just delight. Why? A strong back is not only extremely practical in everyday life and enables us to “clean” the suitcase on the overhead shelf on the train without batting an eyelid, but it also makes you damn sexy from a purely visual point of view. But which are the best exercises for your back training? Below we will show you our 4 favorites:

The 4 best back exercises for women

1. Deadlift: The 4 Best Back Exercises For Women

Deadlift? That’s just for powerlifters! No ladies. Deadlifts are your secret weapon for a great back, stomach and butt! It is the best exercise for powerful women who want to hit several muscle groups with one stone. When deadlifting, it is important to perform it squeaky clean. If this is the case, then this exercise rewards athletes with highly effective training for the back extensors, lats, neck, thighs, abdominal muscles, and, last but not least, the bottom.

Deadlifts belong to the category of “ functional training ” and train entire muscle chains instead of individual muscles in isolation. Not only will you get “in shape” quickly, but you will also be better prepared for everyday fitness “behind the studio”. This means: carrying boxes, lifting suitcases, taking the junior in your arms, etc. will be easy for you after a proper “deadlift training” (that’s what the exercise is called in English).

Deadlift instructions:

1. Stand in front of the barbell bar with your feet shoulder-width apart.
2. First, do a warm-up set without weight.
3. Now bend your knees with your back straight and look up at the ceiling at a 45° angle.
4. Now use an overhand grip to grip the bar slightly wider than shoulder-width and slowly come up to a standing position.
5. Important: keep your stomach tight!
6. The arms remain stretched the entire time. When you reach the top, briefly roll your shoulders upwards and push your butt forward as if you wanted to crush a coconut.
7. And slowly lower yourself again with your stomach tense and looking upwards at a 45° angle.
8. The movement comes primarily from the lower back and legs. When lowering the bar, it must be pulled down and up as close to the thigh as possible.
9. Depending on the goal (strength building or strength endurance) 5-8 WHDs or 9-12 WHDs with more or less weight. Beginners should test themselves with 5 kg per side (the bar itself usually weighs 20 kg).

2. Barbell rows: The 4 Best Back Exercises For Women

Many women’s training plans are often very unbalanced in terms of exercise selection and are heavily influenced by cardio units and training the buttocks and thighs. The result is a significant muscular imbalance between the upper and lower body, which often manifests itself in the form of a pronounced pear shape.

Rowing with the barbell is therefore an ideal exercise to eliminate this imbalance through targeted training of the lats. The variant with a shoulder-width overhand grip is particularly suitable for building an athletic V-back, which gives the upper body a healthy width and compensates for typical visual problem areas such as the bottom. But don’t worry, no one will become a Hulk through practice.

Barbell rowing instructions:

Stand with your feet shoulder-width apart.

Now grip the barbell bar (first an empty one as a warm-up) slightly wider than shoulder-width.

Your upper body is parallel to the floor as possible.

Now pull the barbell straight up to just below your chest and slowly pull it back again.

The head is an extension of the spine.

Depending on the goal (strength building or strength endurance) 5-8 WHDs or 9-12 WHDs with more or less weight. For beginners, it’s best to test yourself with 2.5 kg per side (the bar itself usually already weighs 20kg).

3. Hyperextensions: The 4 Best Back Exercises For Women

The upright posture of our body puts a lot of strain on the core muscles in everyday life. A special role is played by the back extensor muscles, which, together with the abdominal muscles, are primarily responsible for trunk stabilization. However, due to a lack of training and our sedentary lifestyle, these key muscles are often poorly developed. This leads to poor posture and back pain more often in women than in men. With hyperextensions, the back extensors can be strengthened simply and effectively. A strong back extension also means that back pain occurs comparatively rarely, even during pregnancy.

Hyperextension instructions:

1. You can find equipment for this exercise in the abdominal muscle department at the gym. It is usually an incline bench where you can fix your feet at the bottom.
2. Stand in the device facing the incline bench.
3. Clamp your feet under the rollers at the back so that they are fixed.
4. Now slowly lower your upper body down to a 90° angle and slowly come back up to a slight hyperextension.
5. Beginners do the exercise with their arms crossed in front of their upper body, advanced people hold their arms above their head and professionals hold a weight in their hands with their arms stretched.

4. Pull-ups: The 4 Best Back Exercises For Women

“If these are too heavy, so you are too weak.” We are talking about pull-ups, probably the most classic exercise of all classic exercises for the back muscles. No other exercise is able to train the back muscles so intensively and at the same time activate and strengthen existing muscle strands.

From an effectiveness perspective alone, there is no reason not to do pull-ups. Unfortunately for us women, this exercise is often a little “a**hole” and requires a lot of training. Therefore, we would like to give you a short guide to “lady pull-ups” below, for those who cannot yet do free “pull-ups” (that’s what the exercise is called in English):

1. Take a power band of size “M” and loop it around the top of the pull-up bar.
2. Now step onto the band with one foot and grab the bar at the top with an overhand grip slightly wider than shoulder width.
3. Keep the band taut by tightening your stomach and buttocks.
4. Now pull your shoulder blades deep and use your biceps to pull yourself up towards the bar until you briefly touch the bar with your chin. (This is why the exercise is often referred to as “chin-up”).
5. And slowly let it down again.
6. Beginners use the power band as support, advanced users do pull-ups and professionals use additional weights (e.g. a chain with weight around the hips).

A strong back also requires strong abdominal muscles! To train this muscle group, read here: 70 abdominal exercises for women

Conclusion: For The 4 Best Back Exercises For Women

These 4 best back exercises for women are essential exercises for individuals. I had to write the complete processes of the training exercises for women.

How do you experience the above training exercises? Please give me feedback after trying these exercises for 15 to 30  days.

If you need any further help or training tips so please contact us from our Contact Us page. So what are you waiting for? Starting these 4 best back exercises from this day you can also see comfortable results in only one month.