The Ultimate Back Workout for Women: Build Strength and Achieve the Hourglass Figure
A strong, sculpted back is more than just aesthetics—it’s key for posture, functional strength, and achieving a balanced physique. This workout is specifically designed for women who want to build their back muscles to enhance their hourglass shape. Let’s dive into why these exercises are essential and how to execute them effectively.
Why Focus on Your Back?
Many women overlook back training, focusing more on legs or abs. However, a well-developed back creates a V-tapered look, making your waist appear smaller and contributing to that hourglass silhouette. Beyond aesthetics, strengthening your back improves posture, reduces the risk of injury, and supports overall strength for other exercises.
The Workout Plan
- Close Grip Landmine Row
- Target Muscles: Middle and upper back and lats.
- How to Perform: Use a landmine attachment or wedge the barbell into a corner. Pull the bar towards your torso, keeping your elbows close.
- Tip: Focus on squeezing your shoulder blades together.
- Barbell Row
- Target Muscles: Lower and middle back.
- How to Perform: With a barbell, hinge forward at your hips, and row the bar towards your belly button.
- Tip: Keep your back straight and avoid rounding your shoulders.
- Lat Pulldown
- Target Muscles: Lats.
- How to Perform: Pull the bar down to your collar bone while keeping your torso upright.
- Tip: Avoid using momentum—let your lats do the work.
- Rear Delt Dumbbell Fly
- Target Muscles: Rear deltoids and upper back.
- How to Perform: With a slight bend in your elbows, raise dumbbells out to the sides.
- Tip: Keep the movement controlled for maximum engagement.
- Low Cable Row
- Target Muscles: Lats and obliques.
- How to Perform: In a bent over position keeping your back neutral and feet staggered (mainly for balance) row the cable back to your hip preventing your torso from twisting. Repeat all reps on one side then move to the other side.
- Tip: Avoid leaning too far back during the pull.
- Pull-Ups (Assisted if Needed)
- Target Muscles: Lats and biceps.
- How to Perform: If you’re new to pull-ups, loop a resistance band under your foot for assistance.
- Tip: Engage your core to maintain a stable position.
How Often Should You Train Your Back?
Incorporate this back workout into your routine 1-2 times per week, ensuring proper recovery between sessions. Pair it with other strength-training workouts for a balanced program.
Maximize Your Results
- Nutrition Matters: Building muscle requires a slight calorie surplus with adequate protein intake. Aim for 1.6–2.2g of protein per kg of body weight daily.
- Mind-Muscle Connection: Focus on feeling each movement in your back muscles to enhance activation.
- Progressive Overload: Gradually increase weights or reps to continue seeing progress.
Take the Next Step!
If you loved this workout, check out my
Beginner's Guide to Fitness for more workout tips, meal plans, and everything you need to start your fitness journey.
| Exercise | Sets | Reps | Equipment |
|---|---|---|---|
| Close Grip Landmine Row | 3 | 10 | Barbell |
| Barbell Row | 3 | 10 | Barbell |
| Lat Pulldown | 3 | 10 | Cable/Bar |
| Rear Delt Fly | 3 | 10 | Dumbbells |
| Low Cable Row | 3 | 10 | Cable/Handle |
| Pull Ups | 3 | 10 | Pull-Up Bar |
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