3 Back Workouts for Women (Exercises and Workout Plan)

Back workouts for women? Women tend to neglect their back muscles and focus more on the chest, arms, abs, and legs.

Women's back workouts are essential for overall fitness because a strong back helps you maintain proper posture, protects your lower back from injury, and improves your balance. Conversely, a weak or underdeveloped upper body can make it difficult to perform daily tasks.

No matter your fitness level, you can create a back workout routine that will help you achieve the results you're looking for. By using a combination of weightlifting and bodyweight exercises, you can target all the muscles in your back.

Here are four simple exercises to get you started, no matter the fitness level you are at:

Back workout routine for beginner women 

Single-arm row	3x12 reps.
Seated rows	3x12 reps.
Pilates curl-ups	3x12 reps.
Assisted pull-ups	3x10 reps.

I recommend you to start working out your back once a week. If you feel strong enough, you can go up to 2 times a week. A complete back workout should not be longer than 30 minutes.

Single-arm row 

This exercise works your lats, your upper and middle back muscles as you pull the weight towards you. You can do this on the floor or on a bench. 

You can add weight by holding a dumbbell in your free hand for more challenges.

1. To do the single-arm row, you have to grab a dumbbell with your right arm and position yourself with your left side towards the weight bench.
2. Keep your legs out straight and bend over toward the floor. Make sure you keep your back flat as you grab hold of the dumbbell with your arm facing down. You will feel the tension in your upper-back muscles.
3. Then you pull the weight up to your side until your elbow reaches your hip. You want to feel the tension in your back muscles and not your arm. Hold for a second and release. Repeat with your left arm.
4. Do 3 sets of 12 repetitions on both arms.

Seated row

This exercise also works your lats as you pull the weight towards you. You can do it on a bench or machine, or you can use a resistance band if you're doing it at home.

1. Sit with your knees bent, and your rib cage pulled down towards your hips to do the seated rows. You want to keep your back straight and parallel to the floor.
2. Grasp the handle or band with your palms facing you, and slowly draw the band or handles towards your midsection. Keep your elbows close to your sides, and stop when you feel the contraction in your lats.
3. Hold for a second, and squeeze your shoulder blades together at the top of the movement. Hold for a second before releasing.
4. Do 3 sets of 12 repetitions.

Pilates curl-up

This exercise is excellent for targeting your lower back muscles. To do this, you need to lie on your back, with your knees bent and feet flat on the floor, shoulders relaxed.

Remember not to let your lower back curl off the ground as you pull your chest towards you. This movement is an excellent exercise for beginner women as you're only lifting yourself rather than adding weight.

Over time, you can add these three exercises into your workout routine or change it up with some of the other back exercises you will find below.

Assisted pull-ups

The assisted pull-up is an excellent exercise for strengthening your upper back, shoulders, and biceps. To do this, you'll need to use an assisted pull-up machine, or you can use a band to help you.

If you're using a band, loop it around a sturdy post and stand on it with your feet hip-width apart. Grab the band with your palms facing away from you and pull your chest up to the bar.

Related: "How to get rid of back fat? It is easy if you do it smart!"

Back workout routine for intermediate women

Lat pulldown	3x12 reps.
Bent-over row	3x12 reps.
Dumbbell deadlift	3x12

You can add one more set to each exercise and weight if you are intermediate. You can work out your back twice a week depending on you.

If you find this workout routine easy, you might be able to push it up to 3 times a week. Here you can find an intense workout for you:

Lat pulldown

The lat pulldown is an excellent exercise for working your lats, as well as your biceps. You can do it on a machine or use a resistance band.

1. To do this exercise, sit with your knees bent, pull the band towards you, and squeeze your shoulder blades together.
2. Do 3 sets of 12 repetitions.

Bent-over row

This exercise works your middle and lowers back muscles as you pull the weight towards you. You can do this on a bench or the floor. 

You can add weight by holding a dumbbell in your free hand for more challenges.

1. To perform the bent-over row, you need to bend over, so you're facing the floor, with a slight bend in your knees. You have to start with feet hip-distance apart.
2. Keep your back straight and pull the weight towards you, squeezing your shoulder blades together at the top of the movement.
3. Do 3 sets of 12 repetitions.

Dumbbell deadlift

The deadlift is a fantastic exercise for working your upper body, your entire back, as well as your glutes and hamstrings. It's essential to use a weight that you can comfortably lift, as you don't want to injure yourself.

1. To do this exercise, stand with your feet hip-width apart and hold a weight in each hand.
2. Bend at your hips and knees and lower the weights towards the ground.
3. Keep your back straight, and squeeze your glutes at the top of the movement.
4. Perform 3 sets of 12-15 repetitions.

Related: "How to have a sexy back in 10 steps."

Back workout routine for advanced women

Lat pulldowns	3x12-15 reps.
Cable rows	3x12-15 reps.
Pull-ups	3x8-12 reps.
Deadlifts	3x12 reps.

If you are advanced, I recommend you work out your back twice a week but challenge yourself with lifting more weight every day. Remember that you have to perform the exercises correctly to avoid injuries!

Lat pulldowns 

An effective workout for your lats (latissimus dorsi), the broadest muscle in your back, is a lat pulldown done at home or in the gym.

1. Sit and secure the bar with an overhand grip.
2. With your feet flat on the floor, arms straight, and shoulders back and down, you should be able to see your abdominal muscles.
3. Slowly pull the bar down until you touch your upper chest. You can use a weight that you can lift 8 to 10 times with good form to get you started.
4. Repeat 12 to 15 times for one set.

Two days after you've completed your first workout, you should do it again but this time, use 25% more weight than you used in your first set.

Cable rows 

The row is another excellent exercise for targeting the lats and other muscles in your back. You can do this exercise with a cable machine, dumbbells, or a resistance band.

1. To do a row with a cable machine, you'll need to stand facing the machine and secure the rope or handle around the top pulley.
2. With your knees slightly bent, lean forward from the waist and pull the rope or handle towards your chest.
3. Keep your back straight and your elbow close to your side.
4. Pause for a beat, then slowly return the weight to the starting position.
5. Do 12 to 15 reps for one set. Rest for one minute, then do a second set.

Dumbbell or resistance band

1. For the dumbbell and resistance band versions of this exercise, you'll want to stand with the band or dumbbells in each hand.
2. Bend your knees slightly and pull the weights or band towards your chest, straight your back. Pause for a beat, then slowly let them return to the starting position.
3. Do 15 reps for one set. Rest for one minute, then do a second set.

Pull-ups

Pull-ups are a great way to work your back, biceps, and abs. Unfortunately, not everyone can do a pull-up on their first try. So if you can't do a pull-up yet, don't worry - you can still do the exercise by using an assisted machine or band.

This back exercise is a fantastic option for strengthening your entire back, as well as your biceps. It's essential to use a weight that you can comfortably lift, as you don't want to injure yourself.

1. To do a pull-up, you'll need to stand under an assisted machine or band, reach up and grab the bar with your palms facing away from you.
2. Bend your knees slightly and slowly pull yourself until your chin is above the bar, then slowly let it go back down.
3. Do 8 to 12 reps for one set. Rest for one minute, then do a second set.

Deadlifts

Deadlifts provide you with a total body workout. You can do this exercise using free weights, or you may want to try it with a resistance band, which you'll wrap around your ankles and secure at your sides.

1. With your feet shoulder-width, knees slightly bent, and your abs tight, you should hinge forward from the waist until you're able to grasp the weight or band with your hands.
2. Keeping your back straight, lift the weight or band off the ground until you're standing erect, then slowly let it go back down.
3. Do 12 reps for one set. Rest for one minute, then do a second set.

If you want an extra challenge, try to do single-leg deadlifts. To do this, you'll need to start by standing your left leg on an elevated surface, such as a bench or step.

1. Holding the weight or band in your right hand, hinge forward from your waist until you can grasp it with your left hand.
2. Keeping your back in a straight line and your abs tight, lift the weight or band off the ground until you're standing erect on one leg, then slowly let it go back down.
3. Do 12 reps for one set, then switch to your right leg and do 12 more reps. Rest for one minute. Then you have to do two more sets.

The bottom line

These are just four simple exercises for beginners, intermediate, and advanced to get you started on your back workout routine. Remember to use a weight that you can lift safely and with good form and increase the weight you're using each time you do these exercises. You'll start seeing results in no time!