Initially, women used to steer clear from using weight training as a form of exercise, to shape-up. Nowadays, women have adopted weight training as an effective type of exercise to gain muscle and lose any excess amount of fat. While it is important to train all the parts of the body, women should focus on strengthening the back as well as other large muscle groups, as they support the body. Given below is a list of effective back exercises for women.
Back Exercises for Women
Bent-Over Rowing
Bent-Over Rowing is one of the best exercises for increasing muscle mass as well as strength in the back muscles. This is due to the fact that it isolates the entire back, and also works the biceps and rear deltoids. This exercise can be executed using a barbell or dumbbells.
To execute this exercise, keep your legs straight and bend over till your upper body is at a 60 degree angle with your legs. While holding the barbell with an overhand grip, pull the barbell/dumbbells towards your abdomen. At that point, wait for two seconds and lower the weight slowly to the starting position. You can even isolate one portion of the back by performing this exercise with just one dumbbell. You can perform this exercise for 2-4 sets of 10-12 reps.
Deadlifts
Deadlifts are an excellent back exercise for women, as it helps in adding strength as well as size to the back muscles. Deadlifts are also helpful in strengthening the lower back muscles. To perform this exercise, grasp a barbell with an overhand grip and keep your feet spread apart from each other, by around 18 inches.
While keeping your thighs almost parallel to the floor, rise up till your knees are straight. Slowly lower the weight to the starting position. Perform deadlifts for 2 sets of 6-8 reps each.
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Good Mornings
Good Mornings are an excellent exercise for women that helps in strengthening lower back muscles. Although this exercise is performed using a barbell placed over your shoulders, it is highly recommended that you avoid using a barbell, until the exercise becomes very easy to perform using your own bodyweight.
To perform Good Mornings, keep your knees straight and bend forward till your back is almost parallel to the floor. From that point, raise yourself back to the starting position. For increased effectiveness, keep your knees straight throughout the movement.
Perform this exercise for 3 sets of 15 reps. If you desire to use a barbell when performing this exercise, do not use more than 10 pounds, as heavy weight might injure your lower back.
Pull-Ups
Pull-ups are an amazing exercise that has been used extensively for adding muscle to the back. It is an excellent bodyweight exercise for women that can be performed by using a pull-up bar. To perform this exercise, grasp the pull-up bar with an overhand grip and pull yourself upwards, while keeping your back straight.
As your chin touches the pull-up bar, lower yourself back to the starting position. Perform this exercise for 3 sets of 10-12 reps each. You can use an overhand or underhand grip to target different muscle fibres of the back.
