Back Exercises for Women | Back Workouts for Women


Effective Back exercises and workouts for women

Women have a lot to train for. Preventing back pains and getting fit and energetic are just starters.

Discover the Back exercises and workouts designed for women and get energy back.

As you know I am in big favour of Women's Weight Training. After all the postponing my sister and mom are getting to the gym. Do read the article on  Weight Training for Women.

If it can show my mom enough benefits to get started [only if you knew her! ] then I am sure you will find enough reasons to get started today!.

This article is about Back Training for Women and how to prevent or reduce those nagging back problems by strengthening your back muscles.

Back Training difficulties - A Reminder

As I have always said and I will repeat here, Back Training is difficult due to that fact that you cannot see them directly while working out and it is mentally and physically very draining. Therefore its CRUCIAL that you develop a mind-muscle connection here. Focus on contracting your muscles harder especially at the top of the contraction for 1-2 seconds.

Stretching and Back Flexibility

You aim in Strength Training is to build muscle, strength and flexibility. This will ensure that you will drastically reduce your chances of those nagging Back Pains which is estimated to affect every women in her lifetime. But as many women are beginning to strength train, these numbers are bound to reduce.

Related Article -Back Stretching Exercises.

Back Exercises for Women

You have warmed up and stretched and are ready for your Back Workouts. You can pick up any sample workout mentioned in the weight training Workouts Section or follow the tips mentioned there to create your own.

Now time to learn the back exercise which are best bang for your bucks err energy.

  • Chin Ups - Get out the man in you and do Chin ups. No more excuses for hiding behind the lat machine. You are looking for best returns for your gym time so make no mistake here. Chin Ups is the best exercise for you entire upper body and shoulder girdle. If you cannot perform full chin ups then perform assisted chin ups using a support chair or a spotter. On the other side you might do weighted chin ups if you find regular ones easy.
  • Lat Pull downs - They are an alternative to chin ups and build your lat muscles.
  • Bent Over Barbell Row - No other exercise comes close to barbell rows for overall upper back muscle and strength. Start with a small weight but perform it in full range of motion. Later you can also add Seated rows as a finishing move. But always perform compound exercises first and as you training period increases add isolation exercises. T Bar Rows with a straight back, not rounded is an alternative to Barbell Rows.
  • Seated Rows - As already mentioned it is more of an isolated exercise for middle back and you can add it for variety.
  • One arm Rows - This is an excellent exercise as it forces your body to develop bilateral strength and also makes up for any muscle imbalances.
  • Strengthening your Lower back with Good Mornings and Dead lifts is an excellent way to prevent Lower back pain.

Back Workouts for Women - Tips on Planning Workouts

Before planning your back workouts you need to plan you entire workout.When would you be doing your back exercises? Along with what minor muscle group? Would you train trapezius along with back training or not? Also make sure that you consult your doctor in case of any previous or rehabilitative Back Injuries.

I usually train my Trapezius with my Back. You can do the same or train with Shoulders.

Workout # 1

Chin Ups - 4 Sets of 12, 10, 8 and 6 reps

Barbell Rows - 3 Sets of 10,8 and 6 reps.

Deadlifts - 3 Sets of 10,8 and 6 reps.

Shrugs - 3 Sets of 10,8 and 6 reps.

Workout # 2

Chin Ups - 4 Sets of 12, 10, 8 and 6 reps

T Bar Rows - 3 Sets of 10,8 and 6 reps.

Deadlifts - 3 Sets of 10,8 and 6 reps.

Shrugs - 3 Sets of 10,8 and 6 reps.

Workout # 3

Lat Pulldowns - 4 Sets of 12, 10, 8 and 6 reps

Seated Rows - 3 Sets of 10,8 and 6 reps.

Good Mornings - 3 Sets of 10,8 and 6 reps.

Upright Rows - 3 Sets of 10,8 and 6 reps.

Back training is difficult and mentally and physically draining. But do not let it deter you. Start where you can and progress from there. You do not have to do all the exercises mentioned here. Remember you compete with yourself and not with any figure competitor { although these tips will help you get there too if you are patient and consistent}.

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