Back Exercises For Women That You Can Do At Home

Back Exercises For Women That You Can Do At Home

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Most of us dedicate a lot of time to training abs, legs, glutes, therefore training back can be overlooked – but it shouldn’t be. The muscles in your back fuel a lot of your everyday movements. They are also responsible for supporting your spine. Plus, your back plays an integral role in your posture.

Today we’ll focus on back exercises for women that target the major muscle groups in your posterior chain, also known as the muscles along the backside of your body — your lats, traps, rotator cuff, and all muscles along your spine.

Some of these exercises are bodyweight and for others you’ll need dumbbells.


This exercise requires only your body weight and is a safe starting point for women who want to start strengthening their back. It works your whole back, especially your lower back.

How To Do It:

  • Start off by lying face down on your stomach with your arms extended above your head.
  • Now, simultaneously lift your legs, arms, head, and chest off the ground.
  • Hold for a second in this position before returning to starting position.
  • Be mindful to not overextend through the lower back. Your range of motion should increase as your strength and mobility improve.
  • You can do this exercise in sets of 3 for 10 to 12 reps.

Single-Arm Dumbbell Row

This exercise allows you to develop equal strength and coordination through both your left and right side of your back. It effectively targets your lats, traps, and rhomboids through your back, but also your biceps.

How To Do It:

  • Start off by kneeling on a bench with one leg, supporting your upper body with the correspondingsingle-arm-dumbbell-row arm. Your back should be flat, dumbbell hanging on an extended arm.
  • Retract your shoulder blade then row the weight up to your ribs, focusing on lifting with your back and rear deltoid, rather than with your arm.
  • Hold for a second whilst your muscles are fully contracted and then return to starting position.
  • Perform 8 – 10 reps on each side.

Reverse Grip Back Row

How To Do It:

  • Stand with your feet slightly wider than shoulder-width apart, knees slightly bent.
  • Grip a set of dumbbells, palms facing out away from the body.
  • Hinge forward at the hips till your body is in a straight line, neck in line with your spine, flat back, and belly button pulled back towards your spine.
  • Pull the weights back towards your hips. Feel your shoulder blades squeeze together.
  • Control the dumbbells back down to the starting position.


Bent-Over Rear Delt Raise

This back exercise is all about control. To get the most out of the move, focus on eliminating momentum and utilizing your back rather than arm muscles.

How To Do It:bent-over-rear-delt-raise

  • Holding a pair of light-weight dumbbells, stand with feet hip-width apart, knees slightly bent.
  • Shift hips back as you lower torso until nearly parallel with the ground.
  • Turn palms to face each other, bend elbows, and lift weights up to shoulder height.
  • Gently lower back down, keeping core and glutes engaged during the entire movement.
  • Do 10 reps


Plank With Lateral Arm Raise

This is a bodyweight exercise that will train not only your back, but your abs too, plus it’s a real balance challenge.

How To Do It:

  • Start in a straight-arm plank with hands below and in line with shoulders, feet slightly wider thanplank-with-lateral-arm-raise hip-width apart.
  • Keeping hips as still as possible, lift one arm up to shoulder height.
  • Return to centre, then lift the other arm to shoulder height.
  • Do 10 reps per side.


Push Up Hold

This is an isometric back exercise that helps build muscles.

  • Start in push up position with hands slightly wider than shoulder-width, feet hip-width apart. push-up-holdYour body should form a straight line from heels to head.
  • Bend elbows and lower your body until hovering a few inches (5 cm) above the ground.
  • Hold for 1 deep breath, and then press half-way up and hold for 1 deep breath.
  • Lower back down to your lowest point, holding for 1 deep breath.
  • Return to your half-way point for one more hold.
  • Do 5 reps.


Renegade Row

This exercise combines your body weight and the use of dumbbells. It requires a good baseline core strength therefore is not suggested for beginners.

Hitting your back from all angles as you lift with one side and stabilize with the other, the Renegade Row is perfect for getting that sculpted back. It also works a lot of other muscles and burns an impressive number of calories.

How To Do It:

  • Go into a push-up position with a dumbbell in each hand and your feet shoulder-width apart.
  • Your body should be in a straight line, with a neutral spine.
  • Without rotating through the hips, row one dumbbell to your chest/ribs, alternating from left to right arm.
  • Try for 20 alternating reps.

Chin Ups

Yes, the famous Chin Up. This exercise is a sheer achievement to be able to do, and is a good test of strength and shouldn’t be missing from your back routine. It targets the lower part of your lats and your biceps.

*Please note: this exercise, the same as the previous one, is not suitable for beginners! Don’t worry, you’ll get there 🙂

How To Do It:

  • Assume a shoulder-width supine grip (underhand grip)
  • Hanging on extended arms, to begin with, engage through your lats and pull yourself up until your chin reaches the bar.
  • Hold in the top position for a second and then lower yourself back down over 3 seconds before going into your next rep.
  • Do 10 reps.


As I’ve pointed out on specific exercises, not all of them are suitable for everyone. If you are a beginner, been inactive for a period of time, chose lighter ones and slowly progress toward harder ones to perform. Don’t rush through the reps, focus on technique, and use lighter weights. As you progress you’ll be able to perform more reps, add a new exercise and slowly go towards harder ones.

Thank you for reading this article. If you have any question, or want to leave a comment – impression, suggestion, your thoughts, experience… please do so in the comment section below, and I’ll be happy to help you out.

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