5 Best Back Workouts For Women – Get Your Sexy Back

Getting a sexy back can be as difficult as getting a six-pack. But, with some proper training and dedication, it can be achieved. There are several different types of exercises you can do to build muscles and tone your back.


Ready to turn heads in that backless dress or halter top? Back muscles are the second largest muscle group in your body yet these muscles are often neglected since they are often covered or out of sight.

Many women want to get sexy backs. Outside a nice set of glutes, I think having a strong back is one of the sexiest features on a woman’s body. The reality is that most women will never get incredibly muscular because the pesky little thing called their estrogen levels to prevent them from doing so.

Additionally, building and maintaining a strong back is very important. The back supports the weight of your upper body, so if it is not strong enough to support it, there will be problems in the long run. Your shoulders will drop forward, which can cause neck and back pain, because they are now unsupported. By building your back muscles you can avoid back problems and injury.


5 Best Back Workouts For Women:

A woman’s back is as important as her front body, which is why every girl needs to have a strong back and should start taking care of it by doing lower back workouts. If you want to look sexy and feel confident about your curves and back, do some simple yet effective exercises which will prime your body for a healthy back.

Back training does require the use of equipment, most often found in the gym, but you may have enough equipment at home to get started. Here are 5 effective back training exercises:

1. Pull-ups

Pull ups or chin ups

Pull-ups are one of the most challenging body-weight exercises. The move requires you to lift up your entire body weight using only your arms and back muscles.

To perform a pull-up, you need to find a sturdy bar that can support your body weight. Stand underneath the bar with your spine straight and your shoulders back. Reach up and grab the bar with an overhand grip so that your palms are facing away from you. Once you have a firm grip, pull yourself up until your chin is above the bar and then lower yourself back down.

See The Absolute Beginner’s Guide To Pull-up Exercise for more details.

Pull-ups work several muscles in your upper body, including your back, shoulders, biceps, and forearms. As a result, they can help build strength, muscle mass, and endurance in these areas.

Here is a great video tutorial on how to do your first pullup:

2. Pull-downs

Pull downs

Pull-downs exercise is also called Latissimus dorsi pull-down exercise, it is an upper-body strength training exercise that targets a large muscle called latissimus dorsi or lats. It is performed on a pull-down machine with a wide bar attached to a cable pulley. The movement begins from an overhead position with arms extended, and the bar is then pulled toward the collarbone.

This exercise helps to develop the latissimus dorsi muscles of your back, as well as the rhomboid major and minor muscles of your shoulder area. You also receive some benefit to your biceps brachii muscles of your upper arm.

3. Close-grip pulldowns

The close grip pulldown is a variation of the lat pull down. This variation works more of your lower back and hits your back muscles from a different angle. As you grab the bar with your hands close to the center of the bar, you can also grasp the bar with both overhand and underhand grips which change angle and intensity.

Close-grip pulldowns can target your latissimus dorsi — the large, triangle-shaped muscle that extends down the sides of your upper back — as well as your biceps, brachialis and brachioradialis. To perform this exercise on a cable machine, simply replace a wide handle with a narrow or straight one and perform pulldowns as you normally would. If you don’t have access to a cable machine, you can do close-grip pulldowns using resistance bands secured to a high point.

4. Barbell rows

Barbell rows

The barbell rows exercise, also known as the bent-over barbell row is a fundamental back exercise. It primarily works your latissimus dorsi (middle back muscles), but also involves your rear deltoids (shoulders), biceps, and forearms (if you use an underhand grip).

When performing the barbell rows exercise you will be bending over at the hips at around 45 degrees with your legs straight, holding a barbell with a pronated grip (palms facing down).

You will then pull the weight towards you towards your midsection, keeping your back straight with just a slight arch.

5. Dumbbell Rows

Bent Rows

Position yourself on a flat bench with one dumbbell in each hand resting on top of your thighs. Your palms should be facing your thighs.

Now, using your thighs to help raise the dumbbells, lift the dumbbells one at a time so that you can hold them in front of you at shoulder width with the palms of your hands facing each other. Keep your back straight and head up. This will be your starting position.

Be sure to keep full control of the dumbbells at all times. Slowly raise the dumbbells to the side while keeping your upper body stationary and breathing out. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. Hold for a brief moment at the top of the movement and slowly lower the weight again to the starting position while inhaling.

Always warm up and cool down when training to prevent injury, after a few minutes of calisthenics to get your blood flowing, perform two sets of push-ups to prepare your back muscles. Perform 3 sets of 10-12 repetitions of these 5 back exercises and you will be on your way to developing a tight and toned sexy back that you will enjoy showing off on the beach or in an evening gown.


With the ever-growing importance of a healthy, active lifestyle and the prevalence of back problems in society, it’s more important than ever for women to exercise their back muscles whenever possible. These are some well-rounded and easy-to-follow exercises that will help you to achieve a beautiful, healthy, and sexy back.

5 Best Back Workouts For Women