5 Back Exercises for Women In The Gym

I see women at the gym who are somewhat neglecting or does not have the interest to do back exercises. Most of this women focus on toning their abs and legs.

Doing back exercises can help a woman improve and build strength for the back. Resulting to a toned and sexy back.

The following back exercises can help you get the desired sexy figure.

Back Exercise # 1: Squats

This exercise helps in promoting strength, power and back toning.

Procedure:

  1. Use a squat rack to place and set the bar (high bar or low bar set)
  2. Set light weights first in the bar, this will be your warm-up set
  3. After setting the weights in the bar, position yourself in a squat position below the bar
  4. Position your body in the middle of the rack while the bar is resting in your traps and shoulders
  5. Lift the bar and moving into standing position
  6. While still lifting the bar move to bend your knees
  7. Try to align your butt, thigh and knees into a straight line
  8. Return to a standing position
  9. Do this 10 to 12 repetitions

Notes: Do 3 sets of Squats, and 10 to 12 reps to each sets. Increase weight in advancing to another set.

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Back Exercise # 2: Deadlift

This exercise is an all in one exercise that helps not just your back in building strength but also your legs

Procedure:

  1. Set weights in the long bar and have it rested in the mat or floor
  2. Position your body in the squat position with both arms extended and hold the bar
  3. Pull or lift the bar and stop before reaching your knees
  4. Then return the bar back to the mat or floor, with your feet straight up
  5. Do this 10 to 12 repetitions

Notes: Do 3 sets of Deadlift, and 10 to 12 reps to each sets. Increase weight in advancing to another set. Keep the bar as close to your body as possible. You must always be in a head up position and have your chest out.

Back Exercise # 3: Push-Ups

This exercise helps in promoting strength, endurance, power and back toning.

Procedure:

  1. Set your body in a planking position with yours arm extending and hands planted in the mat
  2. Push your body down by bending your arms
  3. Return to planking position with yours arm extending and hands planted in the mat
  4. Do this 10 to 12 repetitions

Notes: Do 3 sets of Push Ups, and 10 to 12 reps to each sets.

Back Exercise # 4: Rowing

This exercise helps in promoting strength, endurance and back toning.

Procedure:

  1. Using a rowing machine, set your starting weight that will dictate its rowing resistance
  2. Sit on the rowing chair and both feet must be rested in the foot pads.
  3. Set into a “Catch” position, have your arms extended forward, keep it straight and angled slightly downwards the flywheel
  4. Slide and slightly lean forward with your knees bending until your shins and knees are almost aligned straight
  5. Do a “Drive” position where you push off against the foot pads, having your legs powering the stroke
  6. With your legs fully extended, keep your arms and back straight
  7. Pull the handle towards your abdomen and leaning slightly back
  8. Finish this with your legs fully extended, with your hips leaning back, and your arms near your side, and your elbows bent and the handle against your abdomen
  9. Return to “Catch” position
  10. Do this 10 to 12 Repetitions

Notes: Do 3 sets of Rowing, and 10 to 12 reps to each sets. Increase weight in advancing to another set.  

Back Exercise # 5: Superman

This exercise helps in promoting endurance and back toning.

Procedure:

  1. Using a mat, lie on your stomach
  2. Your arms should be extending and reaching over your head and your feet having hip-distance apart
  3. Contract your back and glutes by raising your arms, chest and legs off the floor, simulating like superman as he flies.
  4. Try to hold this position as long as you can from 30 seconds to a minute
  5. Do this for 3 to 5 minutes

With this list of back exercises you are not just toning your back but also improving your strength and conditioning.

Health N' Natural

Health N' Natural

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