Just because you do not see your back immediately after looking in the mirror does not mean that you can skip training this party. Bet on an equally intense back training, like the one used on the buttocks or abdomen! Try back workout for women!

Back training for women – introduction

What is it from the heart? Unfortunately, too many women profess this principle and without seeing their back simply put their training aside. We focus on legs, hands and abdomen, which can be seen just after looking in the mirror. Back training, in turn, we postpone to never train them, and this is a big mistake. Strong back muscles are not only an aesthetic effect, but above all, stabilization and the ability to keep the figure in the right position during training and everyday life.

For some, back training is one of the favorites, others perform it because they have to. Regardless of which group you belong to, you must be aware that the back muscles are a huge part of the upper body muscles. The back muscles are involved in almost every movement of our body every day, so it is important that they are strong enough. In addition, strong backs are the basis for building the strength of other muscle groups.


Here you can read: Back muscles – compedium


In addition to strength and functional benefits, you can see that well-developed back muscles give the impression that the waist is narrower. In addition, you can forget about the fat flowing out from under the bra straps. Another issue is the perfect look not only in ordinary, tight dresses, but also in those with bare backs, with stripes, all kinds of oddities that tend to highlight the shortcomings of the back. Have we convinced you already? So get to work!

Back training for women

An example of training for a beautiful back for women may look as follows

  1. Pulling the upper lift rod to the chest with a wide grip – 4 sets of 12 – 15 repetitions
  2. Rowing with a dumbbell in a support on the bench – 4 sets of 12 – 15 repetitions
  3. Rowing barbell – 4 sets of 12 – 15 repetitions
  4. Attracting the abdominal chair lift horizontally while sitting – 4 sets of 12 – 15 repetitions
  5. Pulling out the upper lift rod to the cage with the catcher – 4 sets of 12 – 15 repetitions
  6. Pulling on the handrail with the catcher – 4 sets of 12 – 15 repetitions

To observe continuous progress in building your back muscles, you must take care of variety. After a few weeks of using the program, it is worth introducing a change and performing the given exercise, eg in 5 series but after 10 – 12 repetitions, so that the body does not get used to the chosen scope of work. Later, you can focus your attention on other back exercises, avoiding boredom and monotonous training. It is important to include the work of the entire back in the daily set, not focusing only on one part of the back.

How to choose a weight? So you could do a few reps with it more than those created for one series. This is the optimal load for stimulating muscle fibers to grow, while maintaining a favorable voltage. Whenever you make more moves, make sure that you use the full potential of the exercise by doing repetitions in the full range of movement for the exercise. Stopping in the final phase of movement, eg when pulling up, when the beard is over the rod, will allow you to get even more progress. What’s more, slow, accurate repetitions will also increase tension in muscles and stimulate them to expand.


You can also read: Woman at the gym for the first time – where to start?

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