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Back Workouts for Women: 8 Best Back Exercises to Build Muscle

Back workouts are crucial for gaining muscle, shape, and balance. Read on to find the best back workouts for women to build back muscles and perfect shape.

Sandra Adams
Back Workouts for Women: 8 Best Back Exercises to Build Muscle
Table Of Contents

Toning, strengthening, and developing the muscles in your back contribute to a powerful and balanced physique, enhance posture, and reduce the risk of back pain. Incorporating back exercises into your workout routine can be incredibly beneficial, especially for women. 

Research indicates that back pain is a prevalent health concern in Western countries, with 60% to 80% of adults expected to encounter low back pain at some point in their lives. Engaging in a comprehensive exercise program that includes strength training, flexibility exercises, and aerobic activities can effectively rehabilitate non-specific chronic lower back pain.

Another study found that the effects of an exercise program for posture correction significantly reduced shoulder, mid-back, and lower back pain among participants. It highlights the program's potential to enhance work efficiency for students and sedentary workers.

This article will explore eight exceptional exercises to help women build and strengthen their back muscles.

Know Your Back Muscles

Before we look into specific exercises, it's crucial to understand the muscles that make up your back. The back is a complex structure comprised of several muscle groups, including the latissimus dorsi (lats), trapezius (traps), rhomboids, and erector spinae, to name a few. Each muscle plays a key role in lifting, pulling, and maintaining a straight posture.

In this section, we'll discuss the anatomy of the back and the function of each major muscle group, empowering you to target your workouts effectively.

Erector Spinae

Erector Spinae back muscle

Meet the Erector Spinae: a buff team of muscles that got your back - literally! These tough guys run down both sides of your spine, ensuring your back stays straight and your twisting game is on point. They're like the ultimate backbone squad, always ready to support you and keep your posture in check. So when someone tells you to "stand up straight," thank your buddy Erector Spinae for always having your back.

Latissimus Dorsi

Latissimus Dorsi back muscles

The muscle covering more real estate than the Kardashians' mansion is the Latissimus Dorsi! This power-packed muscle starts from your lower back and ends at your upper arm, giving you the strength to pull those biceps curls like a champ. It's the superhero that powers your arm's backward and downward movements.


Trapezius back muscles

Introducing the Trapezius, the mighty triangular muscle that spans the length of your back from neck to midsection! This muscle means business, working hard to keep your shoulder blades stabilised and in motion.


Rhomboids back muscles

Rhomboids work hard to pull those shoulder blades together, making you look strong, confident, and ready to take on the day. So show some love to your rhomboids, and give them some attention in your next workout!

Learn more about the Anatomy of Back Muscles.

Equipment Required for Back Workouts

Equipment Required for Back Workouts

Below, I've compiled a table featuring four necessary pieces of equipment to perform these back workouts. Investing in the right gear can significantly enhance your fitness routine. Check out the links to purchase top-quality equipment to support your back workouts and ensure you get the most out of your exercise sessions.




Type of Exercise

DMoose Website



Doorway Pullup Bar

Doorway Pullup Bar

Pull Ups

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Resistance Loop Bands

Doorway Pullup Bar

Reverse Fly

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Doorway Pullup Bar

Front Raise to Lateral Raise

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Doorway Pullup Bar

Barbell Bent Over Row

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8 Best Back Workout Moves for Women

Are you ready to build a fierce, fabulous back? Look no further than these top-notch workout moves. Whether you want to tone up, bulk up, or rule the world in your spaghetti strap tops, these eight exercises will deliver stunning results. Don't settle for an average back - let's get to work!

8 best Back workout Moves for women

But before moving ahead, let me answer another question since these workouts involve different equipment; holding this equipment results in equipment slippage due to sweating. And to overcome this issue, you can use DMoose Gym chalk for Crossfit & weightlifting. Say goodbye to sweat and slippage. You can now enjoy all your workouts confidently without facing any injury or decreased efficiency. So, order yours and follow these best workouts.

1. Pull Ups

7. Pull Ups

Pull-ups are a classic, tried-and-true exercise that should be a part of everyone's fitness routine. This compound movement targets a multitude of muscles, including the latissimus dorsi, rhomboids, and biceps. Not only do pull-ups build strength and definition in the upper body, but they also improve grip strength and boost overall body functionality. Plus, they can be done just about anywhere you can find a bar to hang from, making them a versatile option for any workout.

How to Do It:

  • Stand under a pull-up bar. Reach up and grab the bar with your palms facing away from you and your hands slightly wider than shoulder-width apart.
  • Keeping your core engaged and your elbows close to your body, pull yourself up until your chin is level with the bar.
  • Slowly lower yourself back down to the starting position. Try to keep this movement controlled - don't simply drop back down.
  • Aim to complete as many reps as you can with good form.

2. Front Raise to Lateral Raise

2. Front Raise to Lateral Raise

Bored with plain old shoulder exercises? Spice things up with the Front Raise to Lateral Raise! A two-in-one move that'll have you feeling the burn and admiring your newfound upper body definition. Plus, it's great for working those arm muscles that love to move in the opposite direction of your body.

How to Do It:

  • Start by holding a weight in each hand and your palms facing down.
  • Then, raise the weights straight out before you.
  • From there, gradually lower the weights back to the starting position.
  • Next, raise the weights, like dumbbells, to the side of you until your arms are again parallel to the floor.
  • Finally, lower the weights back to the starting position.

DMoose offers a wide range of dumbbells; you can choose an adjustable one if you want a limited amount of collection and only want one that can offer multi-weights. You can add and adjust weights according to your choice-all with one pair of dumbbells only!

3. Barbell Bent Over Row

3. Barbell Bent Over Row

Want a ripped and defined back that's strong enough to carry the world? Enter the barbell bent-over row! This exercise is an epic way to build muscle endurance and strength while minimising injury risk.

Whether you're a gym regular or a newbie looking to beef up your back, this lifting gem is one to add to your arsenal. You don't need to hoist heavy weights to make it work. So, switch up your routine and get a solid and sexy back.

How to Do It:

  • Start by holding a barbell in each hand.
  • Then bend at the waist and allow the barbell to hang down.
  • Next, row the barbell towards your chest, keeping your back straight and your core engaged.
  • Finally, lower the barbell back down to the starting position, maintaining control throughout the entire range of motion.

4. Reverse Fly

4. Reverse Fly

Listen up, people - it's time to give the Reverse Fly the attention it deserves! This super important exercise is a must-do to build upper back strength and blast those bad boys between your shoulder blades.

It also helps prevent injuries. Plus, you can do it with dumbbells or a resistance band - so there are no excuses not to try it out. Let's get flyin'!

How to Do It:

  • Start by holding a dumbbell with your palms facing down. Keep your back straight and bend forward at your hips.
  • Next, raise your arms to the sides, maintaining a slight bend in the elbows until your hands are level with your shoulders.
  • Return to the initial position and repeat.
  • Keep your core engaged to avoid putting extra stress on your lower back.

5. Superman

5. superman

Are you tired of just wishing you were as cool as Superman? Who wouldn't want to fly, have super strength, and even x-ray vision? Okay, the x-ray might not be possible, but with the Superman exercise, you can feel like a superhero in no time!

It improves your posture and boosts core strength, and says goodbye to annoying back pain. So put on your cape and get to work!

How to Do It:

  • Start by lying prone on your stomach with your arms at your sides.
  • Slowly raise your head, chest, and legs off the ground, keeping your stomach tight.
  • Hold it for a few seconds, and gradually lower it back down.
  • Aim for 10-15 reps in a row.

6. Seated Cable Row

6. Seated Cable Row

Seated cable rows are an effective exercise that targets multiple muscles in the back, including the latissimus dorsi, rhomboids, and trapezius. This exercise also engages your biceps and forearms, making it a well-rounded movement for developing upper body strength. Due to the seated position, it provides a stable and safe way to isolate and work the muscles of the back, improving posture and overall muscle balance.

How to Do It:

  • Begin by sitting at a low pulley cable station with a V-bar attached. Place your feet securely on the platform and slightly bend your knees.
  • Engage your back muscles and pull the V-bar towards your waist, keeping your elbows close to your body. As you pull back, squeeze your shoulder blades together and keep your chest out.
  • Slowly release the weight back to the starting position in a controlled manner.
  • Perform your desired number of reps, ensuring to maintain good form throughout.

7. Bodyweight Good Morning

1. bodyweight good morning

Rise and shine, sleepyheads! Time to hit the floor and bust out some good morning exercises. This bodyweight move is a total powerhouse, giving you gains in all the right places - from quads to glutes to hamstrings to lower back.

And hey, while you're at it, why not work on your posture and core strength too? But wait, there's more! When you schedule your sweat sesh for sunrise, you're not just giving yourself a boost of energy - you're also getting your blood flowing and your heart pumping.

How to Do It:

  • Start with your feet hip-width apart and your knees bent.
  • Place your hands on your hips and bend forward at the hips.
  • Keeping your back flat.
  • Slowly lower your torso until it's parallel to the ground.
  • Then return to the starting position.
  • That's one rep. Aim for 10-12 reps total.

Add a dumbbell or kettlebell to intensify your routine and boost your muscles. Ready for the challenge? Let's do this!

8. Lat Pulldown

8. Lat Pulldown

Are you looking for a workout that will get your blood pumping and your muscles fired up? Look no further than the classic lat pulldown. This exercise targets your lats, mid-back, biceps, and core muscles for a comprehensive full-body burn.

Just remember, the key to success is all in the form. Don't let sloppy technique hold you back from achieving your workout goals.

How to Do It:

  • Start by sitting in a lat pulldown machine.
  • Take an overhand grip wider than shoulder-width distance.
  • Arch back slightly and pull the bar down to the top of your chest.
  • Point your elbows towards the floor in the bottom position.
  • Slowly control the weight back up the top, allowing your arms to stretch thoroughly, start with 3 sets of 10 reps and gradually level up.

The Bottom Line

Achieving the right shape can be challenging. It takes dedication, hard work, and the willingness to push your body to its limits. But if you're determined to put in the effort, the above-back workouts can help you achieve the sleek, sexy look you've always wanted.

Back workouts can help tone and sculpt your body into the perfect shape by targeting key muscle groups. And the best part is these workouts don't require a lot of expensive equipment or gym membership fees. So what are you waiting for? Start working on your back today and live the life you've always wanted to live.

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Sandra Adams

Hi, I'm Sandra Adams, a certified personal trainer and fitness blogger dedicated to helping women reach their health and wellness goals. With over a decade of experience in the fitness industry, I specialize in crafting effective, easy-to-follow workout routines that fit into even the busiest schedules. 

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