Back exercises are essential for women's fitness. Beyond toning, they enhance overall health and well-being. Discover 5 exercises designed for women to strengthen the back and boost vitality.

Here's 5 Best Exercises for Women at Gym

I generated chest workout routine for women with Planfit, and you can get more personalized workouts on Planfit.

Why Back exercises are needed for women? Benefits of chest exercises for women.

Back exercises are more than just a routine; they're a game-changer for your overall well-being. Here's what they can do for you:

    • Better Posture: With most of us spending hours at desks, back exercises help improve posture, making you stand tall and confident.
    • Improved Physique: Strengthening your back helps in achieving a balanced and graceful figure, eliminating slouched shoulders.
    • Natural Bust Lift: While it's no substitute for surgery, a strong back improves posture, enhancing your natural curves.
    • Less Pain: Say goodbye to constant back and neck aches. Regular back exercises provide the support you need to move comfortably.
    • Stress Relief: Working on your back muscles can help in reducing stress, leading to a more relaxed and focused mind.
    • Boosted Metabolism: Building back muscles can enhance metabolism, helping in weight management and increasing energy.
    • Practical Strength: A strong back makes daily tasks, like lifting objects, much easier.

5 Back Exercises for Women : How to, proper form, Tips

1. Lat Pulldown

0:00
/0:06
  • Starting Position
    1. Sit down on the lat pulldown machine and adjust the knee pad so that your legs are secure.
    2. Reach up and grab the bar with a wide grip that is slightly wider than shoulder width apart.
    3. Lean back slightly and brace your core to maintain an upright posture.
  • Form
    1. Keeping your elbows slightly bent, exhale as you pull the bar down to the top of your chest.
    2. Squeeze your shoulder blades together as you pull the bar down.
    3. Inhale as you slowly return the bar back to the starting position.
  • Coach's Tips
    Lat pulldown is a good workout for beginners as it uses a machine. If you are new to back exercises, we recommend you start with Lat pulldown.

You can see details Here, and can get alternative exercise for this on Planfit


2. Dumbbell Deadlift

0:00
/0:06
  • Starting Position
    1. Stand with your feet hip-width apart and hold a dumbbell in each hand.
    2. Your palms should be facing each other, with your elbows slightly bent.
    3. Keep your core engaged and your chest and head up.
  • Form
    1. Hinge at the hips and push your butt back as you lower the dumbbells down the front of your legs.
    2. Keep your back flat and your chest up throughout the entire movement.
    3. When the dumbbells reach your ankles, pause, and then drive through your heels to raise your torso back to the starting position.
  • Coach's Tips
    Deadlift is usually done with heavy weight, but if you have a low level of muscle strength or wish to train with high repetition of low weight, workout with dumbbells!

You can see details Here, and can get alternative exercise for this on Planfit


3. Back Extension

0:00
/0:06
  • Starting Position
    1.  Lie face down on a back extension bench, with your feet secured underneath the footpads.
    2. Place your hands either behind your head or across your chest, depending on your preference.
    3. Keep your back flat and your core engaged.
  • Form
    1. Keeping your torso and legs stationary, slowly raise your upper body until it is in line with your lower body.
    2. Hold for a moment at the top, then slowly lower your body back to the starting position.
    3. Repeat for the desired number of reps.
  • Coach's Tips
    It's a great workout to develop your back, hips, and back of your thighs. It's a great workout for people with weak back or slipped discs in her back.

You can see details Here, and can get alternative exercise for this on Planfit


4. Seated Cable Row

0:00
/0:05
  • Starting Position
    1. Sit on the seat with your feet flat on the floor and your knees bent.
    2. Place your hands on the cable handles.
    3. Lean forward slightly and keep your back straight.
  • Form
    1. Keep your arms straight, exhale and pull the handles towards your chest.
    2. Keep your elbows close to your body.
    3. Squeeze your shoulder blades together when the handles are near your chest.
    4. Inhale and slowly return the handles to the starting position.
  • Coach's Tips
    It's a crucial exercise to build strong back muscles. Try to control your shoulders and waist so that your back doesn't bend.

You can see details Here, and can get alternative exercise for this on Planfit


5. Seated Row Machine

0:00
/0:05
  • Starting Position
    1. Sit comfortably on the seat of the machine and place your feet on the foot plate.
    2. Reach forward and grab the handles of the machine.
    3. Make sure that your back is straight and you are sitting up tall.
  • Form
    1. Start the exercise by pulling the handles of the machine back towards your chest.
    2. Keep your back straight and make sure your elbows are tucked in close to your body.
    3. Squeeze your shoulder blades together as you pull the handles back.
    4. Slowly return the handles to the starting position.
  • Coach's Tips
    Seated Row is an essential exercise to build back muscles. Try to control your shoulders and waist so that your back doesn't bend.

You can see details Here, and can get alternative exercise for this on Planfit

For more workouts for women...