Are you looking to create a stronger, more defined back while enhancing that hourglass figure? This beginner-friendly back workout for women is the perfect place to start! By strengthening the back muscles, you’ll create balance in your upper body and improve posture, giving the illusion of a smaller waistline. At Supero Fitness, I specialize in helping women feel strong and confident in their fitness journey, and this workout is ideal for anyone beginning their path to a well-defined, shapely back.

Why Focus on Your Back for an Hourglass Figure?

Strengthening the back isn’t just about aesthetics—it’s about building stability and support for your whole body. A strong back helps you move better, improves posture, and supports daily activities. When combined with core and shoulder workouts, these exercises create a balanced look and help shape the upper body for a more noticeable hourglass figure.

Leah’s Beginner Back Workout for an Hourglass Shape

These five beginner-friendly exercises target all areas of the back, including the upper, mid, and lower sections. They’re designed to help you build strength gradually while supporting the hourglass shape you’re looking for.

Cable Low Row

• Benefits: This move works your middle back and lats, helping create width and definition that balances the waist.
• How to: Sit down at the cable machine with your feet firmly planted, hold the handle, and pull towards your torso, keeping elbows close to your body. Release slowly and repeat.

Seated Face Pull

• Benefits: Face pulls target the rear delts and upper back, improving shoulder stability and posture. A well-developed upper back enhances the hourglass look by adding shape across the shoulders.
• How to: Sit with a rope attachment set at eye level, hold the ends, and pull towards your face, keeping elbows high and wide. Squeeze your shoulder blades together, then release.

Seated Row

• Benefits: This exercise engages the entire back, building thickness and strength in the lats and middle back for a stronger, more balanced physique.
• How to: Sit at the row machine, hold the handle, and pull towards your chest, keeping your back straight and shoulders down. Control the release and repeat.

Single Arm Row

• Benefits: A unilateral exercise, the single-arm row builds balance and corrects muscle imbalances while targeting the lats and mid-back. It adds definition and depth, supporting that hourglass shape.
• How to: Place the pulley low and stagger your stance. Pull the handle back toward your hip keeping your torso as straight as possible which will also bring in the obliques

Straight Arm Pulldown

• Benefits: This exercise isolates the lats, giving your back that desirable “V” shape, enhancing the appearance of a smaller waist.
• How to: Stand with a straight bar attachment on a cable machine, holding it with arms extended. Pull the bar down towards your thighs, keeping arms straight. Slowly return to starting position.

Tips for Success with Your Back Workout

• Focus on Form: Start with a weight that allows you to perform each move with proper form, especially when learning new exercises.
• Control the Movement: Slow, controlled reps are key to engaging the muscles effectively and preventing injury.
• Consistency Is Key: For best results, aim to include this workout in your weekly routine 1-2 times. Pair it with core exercises and a balanced diet for optimal results.

Build Confidence and Strength with Every Workout

This beginner back workout is a powerful step toward creating your hourglass figure while building a stronger, more stable body. Each exercise works together to define and shape your back, helping you feel strong and confident. If you’re ready to take your fitness journey further, explore more of my beginner-friendly programs and downloadable guides designed specifically for women over 40!

Embrace the journey and start sculpting the hourglass figure you’ve always wanted.

Download Workout PDF

Supero Fitness Free Starter Guide