Back Workouts For Women, Best Back Workouts For Women, Workouts For Women, Back Workouts, Best Back Workouts

Back Workouts For Women, Best Back Workouts For Women

These Back Exercises Will Work Wonders On Your Posture

You’re probably slouching and you don’t even know it.

10/21/2020 5:31:00 PM

You’re probably slouching and you don’t even know it.

Back exercises are important for women and contribute to a strong, sculpted back along with great posture. Here are 17 back workouts to try at home or at the gym.

Instructions:Choose five moves below and perform 15 to 20 reps of each, then continue immediately to the next; at the end, rest for up to two minutes. That’s one set. Repeat the entire routine once or twice more. You’ll need weights (start with 10 pounds or less). This could be a pair of dumbbells, but whatever else you have on hand that happens to be the same size, like water bottles, will work. You’ll know you’ve hit your strength sweet spot if the last couple of reps leave you saying

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Advertisement - Continue Reading BelowUpright RowHow to:Start standing with feet hip-width apart, arms reaching toward floor, with hands holding weights against thighs and palms facing body. Pull elbows wide and up to slightly above shoulders, so hands reach chest height

,then return to start. That’s one rep.Do 15 to 20 reps then continue immediately on to your next move. (Remember: You're doing five total.) After you finish your last exercise, rest for up to two minutes, then start over from the top for a total of two or three rounds.

2Reverse FlyHow to:Grab a pair of dumbbells and stand with feet hip-width apart and knees bent. Push hips back to hinge torso forward at 45 degrees and let arms hang straight down from shoulders, palms facing each other. Raise both arms out to sides and squeeze shoulder blades together. Return to start. That's one rep.

Do 15 to 20 reps then continue immediately on to your next move. (Remember: You're doing five total.) After you finish your last exercise, rest for up to two minutes, then start over from the top for a total of two or three rounds.3Eccentric Bent Over Row

How to:Start standing with hips pushed back so torso is tilted 45 degrees, arms extended toward floor, hands holding weights. Pull both hands up alongside rib cage in a count of one, then lower them back down to start in a count of three. That's one rep.

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Do 15 to 20 reps then continue immediately on to your next move. (Remember: You're doing five total.) After you finish your last exercise, rest for up to two minutes, then start over from the top for a total of two or three rounds.4Bird DogHow to:

Start on all fours with wrists under shoulders and knees under hips. At the same time, extend right arm and left leg to straight in the air so both are parallel to the floor. Return to start and repeat on the opposite side. That's one rep.Do 15 to 20 reps then continue immediately on to your next move. (Remember: You're doing five total.) After you finish your last exercise, rest for up to two minutes, then start over from the top for a total of two or three rounds.

5Single-Arm Bent-Over RowHow to:Start with feet hip distance apart, weight(s) in right hand. Hinge at the hips, keeping head in line with tailbone. Bracing core, pull right elbow back until right wrist is near ribs. Return to start to repeat. That's one rep.

Do 15 to 20 reps on each side, then continue immediately on to your next move. (Remember: You're doing five total.) After you finish your last exercise, rest for up to two minutes, then start over from the top for a total of two or three rounds.6Single-Arm Rear Delt Raise

How to:Grab a dumbbell in left hand and bend forward at hips, resting right hand on thigh for stability. Let the dumbbell hang straight down from shoulder, palm facing forward. Without moving torso, raise arm straight back until it's a few inches above your body. Pause, then slowly return to the starting position. That's one rep.

Do 15 to 20 reps on each side, then continue immediately on to your next move. (Remember: You're doing five total.) After you finish your last exercise, rest for up to two minutes, then start over from the top for a total of two or three rounds.7Bent Over Row

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How to:Start standing with hips pushed back so torso is either tilted 45 degrees or parallel to floor (as pictured), arms extended toward floor, hands holding weights. Pull both hands up alongside rib cage, then lower them back down to start. That's one rep.

Do 15 to 20 reps then continue immediately on to your next move. (Remember: You're doing five total.) After you finish your last exercise, rest for up to two minutes, then start over from the top for a total of two or three rounds.8Dumbbell Good Morning

How to:Start with feet shoulder-width apart standing up straight. Hold a dumbbell in each hand resting on shoulder blades with elbows wide. Maintain a soft bend in knees, engage glutes, and push hips back while lowering torso toward floor until parallel. Reverse the movement, pushing your hips forward as you stand tall. That's one rep.

Do 15 to 20 reps then continue immediately on to your next move. (Remember: You're doing five total.) After you finish your last exercise, rest for up to two minutes, then start over from the top for a total of two or three rounds.9SupermanHow to:

Start lying on stomach with arms and legs extended on the floor so body forms one long line, forehead on mat. Engage abs, squeeze glutes and lift all four limbs, plus chest and head a few inches off the ground, keeping your neck neutral by gazing at top of mat. Hold for 3–5 seconds then slowly lower back to the starting position. That's one rep.

Do 15 to 20 reps then continue immediately on to your next move. (Remember: You're doing five total.) After you finish your last exercise, rest for up to two minutes, then start over from the top for a total of two or three rounds.10Dumbbell Deadlift

How to:Holding dumbbells in hands in front of thighs with palms facing body, start standing with feet hip-width apart, knees slightly bent. Keeping knees slightly bent, press hips back and hinge at the waist to lower the dumbbells toward the floor. Squeeze glutes to return to standing. That's one rep.

Do 15 to 20 reps then continue immediately on to your next move. (Remember: You're doing five total.) After you finish your last exercise, rest for up to two minutes, then start over from the top for a total of two or three rounds.11Arnold PressHow to:

Start standing with feet hip-width apart, holding a pair of dumbbells at shoulder height, with elbows bent and palms facing body. In one motion, bring elbows out wide to sides while rotating hands so palms face forward and pressing the dumbbells overhead until arms are straight and biceps are by ears. Pause, then reverse the movement to return to start. That's one rep.

Do 15 to 20 reps then continue immediately on to your next move. (Remember: You're doing five total.) After you finish your last exercise, rest for up to two minutes, then start over from the top for a total of two or three rounds.12Prone RowHow to:

Begin in plank position with hands resting on weights, wrists straight, and legs hip-width apart. Keeping back flat, pull left fist up to bottom of rib cage with elbow aimed toward ceiling, then return to start. That’s one rep.Do 15 to 20 reps on each side, then continue immediately on to your next move. (Remember: You're doing five total.) After you finish your last exercise, rest for up to two minutes, then start over from the top for a total of two or three rounds.

13PushupHow to:Start in a high plank position. Engage abs and bend arms to lower body toward floor in one straight line from head to heels. Elbows should point out at 45-degree angles away from body. Press back to start. That’s one rep.Do 15 to 20 reps then continue immediately on to your next move. (Remember: You're doing five total.) After you finish your last exercise, rest for up to two minutes, then start over from the top for a total of two or three rounds.

14Single-Leg RowHow to:Hold a dumbbell in left hand, palm facing body, and raise left foot behind you. Hinge forward, letting the weight hang directly under shoulder as you lower torso and raise right leg until both are parallel to the floor. This is the starting point. Bring the dumbbell to rib cage; pause, then slowly lower back to start. That's one rep.

Do 15 to 20 reps on each side, then continue immediately on to your next move. (Remember: You're doing five total.) After you finish your last exercise, rest for up to two minutes, then start over from the top for a total of two or three rounds.15

Plank Up DownHow to:Get into a high plank position, with shoulders stacked over wrists. (Put knees on the ground, if you prefer.) That's your start position. Lift right hand, and lower down onto right forearm. Then repeat on the other side. Reverse the movement and return to start. That’s one rep.

Do 15 to 20 reps then continue immediately on to your next move. (Remember: You're doing five total.) After you finish your last exercise, rest for up to two minutes, then start over from the top for a total of two or three rounds.16Front Raise To Lateral Raise

How to:Start standing with feet hip-width apart, arms reaching toward floor, with hands holding weights against thighs and palms facing body.Engage core, keep arms straight, and raise the weights in front of you, until they are in line with your shoulders. Lower back to start, then bring the weights out to the side, again to shoulder height. Return to start. That’s one rep.

Do 15 to 20 reps then continue immediately on to your next move. (Remember: You're doing five total.) After you finish your last exercise, rest for up to two minutes, then start over from the top for a total of two or three rounds.17Reverse Snow Angel

How to:Start lying face-down on floor with legs extended straight, forehead resting on a folded mat or towel, and arms by sides lifted in line with hips, palms down. Keep arms straight and palms facing the floor, then bring arms out to the side in a wide arc and overhead, bringing biceps by ears. Reverse the movement to return to start. That’s one rep.

Do 15 to 20 reps then continue immediately on to your next move. (Remember: You're doing five total.) After you finish your last exercise, rest for up to two minutes, then start over from the top for a total of two or three rounds.Jordan GallowayJordan Galloway is a certified personal trainer and the fitness director for Women’s Health magazine and website.

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