During fitness sessions, people tend to think little about the back, focusing more on other “high risk ” areas such as abdomen , thighs, and buttocks … Instead, the back is an extremely important area both from a functional and a functional point of view . as regards the purely aesthetic side.
The latter shows up especially in summer when, thanks to tops and swimsuits, the necklines become dizzying not only on the décolleté. Another case in which the back takes on the leading role , summer or winter, is when you find yourself having to wear a long evening dress or even a wedding dress.
A perfect , dry and toned back is both a question of DNA and the result of hard (and above all constant) fitness and diet work . Nothing comes from heaven, therefore. However, there are exercises that can give a sexy back in a reasonably short time. We talk about it with Simone Nera , Virgin Active personal trainer and Toning Master Trainer.
Best Back Exercises For Women | Ultimate Guide 2023
A back is an area often overlooked during training. Instead, it is a real symbol of femininity, to be toned and stretched with exercise and correct posture
10 effective back workouts for women
1. Shoulder Push-Ups
Even if you don’t know how to do pushups, the shoulder press has a narrow range of motion and is suitable for beginners and experienced performers alike. They are especially effective when done at the beginning of an upper body workout to warm up the back muscles.
Procedure Start in a high plank position, tensing the torso and hips. If necessary, lower your knees to the floor. Straighten your arms and place your hands just below your shoulders. Extend both arms and place a pencil between the shoulder blades. While contracting and extending your shoulder blades, lower your body slightly by 1 to 2 cm. Hold for about 5 seconds at a time, then release your hands and return to the high plank position.
2. Renegade Rows
This full-body exercise requires stabilization of the trunk and back. It can also be done with your knees on the floor.
How to do it: Begin in a plank position with dumbbells under your shoulders and your feet hip-width apart (or wider if you want more stability). Keeping your torso strong and stable, lift your weight straight off the floor and push your elbows toward the ceiling. Pause at the top and return to the starting position. Proceed in the same manner on the left side.
3. Bend over rows
This classic back-friendly exercise technique stimulates all muscles, including the scapulae, shoulder blades and trapezius.
Method. Stand with your legs apart, level with your hips, holding dumbbells in each hand. With the weight on your heels, push the dumbbells forward from your thighs to your hips, stopping at the knee position. Keeping the spine neutral and the torso tense, push the elbows behind you and press upward. Then return to the starting position.
4. Bent backwards fly
This simple but effective back exercise for women is a classic back exercise. In this movement, keep your spine long and neutral and your core tight.
How to do it. Stand with your legs apart, at hip height, holding a dumbbell in each hand. Transfer your weight to your heels and rotate your hips forward, sliding down your thighs until you come to a stop at your knees. Stretch your arms out to your sides and bring your shoulder blades together. Slowly return to the starting position.
5. Arnold Press
Modify the standard shoulder press with this movement to add rotation, address all angles of the deltoids, and engage the many muscles that stabilize the back.
How to do it. Extend both legs to hip level and hold a dumbbell in each hand. Bend your arms with your palms facing your shoulders and start as you would for a bicep curl. Raise your arms above your head and rotate them in the middle so that your palms are facing you. Once your biceps are stretched to touch your ears, lower them by rotating your arms and repeat the exercise.
This shoulder press activates and trains the upper back and shoulders from different angles. You will need to get used to this angle, so start with lighter weights and increase the weight as you become more comfortable with the movement.
How to proceed? Start by standing with your feet apart and holding dumbbells in each hand. Keeping your center of gravity close and your elbows at your sides, lift the dumbbells above your shoulders. Push the weight diagonally upward so that your arms form a “Y”. Return the dumbbells to your shoulders to complete one movement.
7. Upright Rows
Looking for a solid back exercise to add to your workout routine? The straight rowing machine works several large muscles in the shoulders and upper back.
How does it perform? Stand with your feet spread apart and hold a kettlebell (or dumbbell) with your palms facing your body. Keep your center of gravity close to your body, chest high, and lift the weight toward your chin with your elbows pointing upward. Your arms should not be parallel to your shoulders. Pause at head height and return to starting position.
8. W Superman
Using this Superman variant will help the back much more.
How to do it: Lie on your stomach, elbows extended toward your sides, forearms on the floor in line with the sides of your body. Squeeze your buttocks and push your elbows back to lift your chest and arms off the floor. From above, your arms look like a “W”. Hold that position until the count, then slowly return to the starting position.
9. Rotator Cuff Rotation
Around the shoulder joint is a collection of muscles and tendons called the rotator cuff. This exercise, which strengthens the shoulders and back, also improves posture.
How is it performed? Stand with your feet hip-width apart and focus on your upper body. Start with dumbbells in each hand, palms facing the ceiling, arms bent at 90 degrees. Keeping your arms bent and elbows locked, rotate your forearms outward and backward. Your arms should be in line with the sides of your body, then return to the starting position in front of your body.
10. Russian Kettlebell Swing
Swinging with kettlebells uses nearly every muscle in the body, but puts a great deal of strain on the entire back. The full kettlebell swing remains overhead, while the Russian kettlebell swing ends at eye level.
How is it performed? Stand with feet spread apart and knees slightly bent. Use upper body strength and make sure your back is flat all the way down. Hold a kettlebell with both hands and suspend it first between your thighs, arms straight and strongly extended. Lean forward and use your hips to tilt the kettlebell to eye level. Lower your stance and repeat the exercise.
Best Back Exercises For Women | Infographics
Best Back Exercises For Women | Video Explanation
Why should women work on their backs?
Workouts that improve and maintain appropriate posture, boost core strength and engagement, and even improve shoulder stability are all advantages of completing exercises that target and strengthen the back.
How often should you work your back?
Similar to all other muscles in your body, you can work out your back up to three days a week on different days.
What exercises are effective for back pain?
Biking, swimming, and walking all have the potential to ease back discomfort. Start with brief sessions and gradually increase. Try swimming, where the water supports your body, if your back is suffering. Avoid any body-twisting strokes.
Everyone should include back exercises in their monthly workout routines since women of all ages need a strong back to carry out daily duties with proper form and to avoid injury. Carry on!
Hi, I am Matt Storace and I am a former personal trainer and founder of Beast Biceps. We had to find ways to train at home. When I started looking for the equipment I needed, I quickly realized that there were no good resources online. So I created Beast Biceps. It is a treasure trove of information developed from my experience and research. Read More Here
Leave a Reply