20 Back Exercises For Every Woman Should Add To Her Workout ASAP

Your back contains complex muscle groups that work together to support nearly every movement you make. 

The trapezius muscles span from your neck to mid-back, helping with shoulder movement and posture. The rhomboids sit between your shoulder blades, controlling scapular retraction. Your latissimus dorsi (lats) create that coveted V-shape and help with pulling movements. The erector spinae run along your spine, providing crucial stability and support for standing, bending, and lifting.

When you strengthen your back, you're not just building aesthetic definition, you're creating a foundation for pain-free movement in daily life. 

Think of your back as the unsung hero of your body, silently supporting you through everything from carrying groceries to picking up random objects to maintaining proper posture during long work days.

Women Need Strong Backs, Beyond Aesthetics

Back training delivers numerous benefits specifically important to women's health and wellbeing. Many women develop forward-rounded shoulders from desk work, smartphone use, or carrying children. Strong back muscles naturally pull your shoulders into proper alignment, creating better posture immediately. This improved alignment doesn't just look better, it prevents the chronic neck and shoulder tension many women experience.

Back strength significantly reduces your risk of injury during everyday activities. From lifting a heavy box to reaching for something on a high shelf, these movements rely on back strength for safety and stability. For women who enjoy other physical activities like running, tennis, or group fitness classes, back strength improves performance across the board by creating a stable foundation for all movement.

Many women focus primarily on training legs and abs while neglecting upper body strength. This creates muscle imbalances that can lead to pain and injury over time. Regular back training establishes balance throughout your entire body, creating harmony in both appearance and function.

20 Best Beginner-Friendly Back Exercises for Women

1. Scapular Push-ups

Scapular push-ups activate often-overlooked mid-back muscles that control your shoulder blades, making them perfect for beginners or as a warm-up before more intense training. These subtle movements teach you to engage your shoulder blades properly, a fundamental skill for all back exercises.

How to perform:

1. Begin in high plank position with core engaged
2. Keep arms straight with hands under shoulders
3. Pinch shoulder blades together while keeping arms extended
4. Lower body slightly (1-2 inches)
5. Hold for three seconds, then release
6. Perform 10-12 repetitions

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2. Superman

Superman exercises engage your entire posterior chain with zero equipment, making them ideal for at-home workouts. This movement simultaneously strengthens your lower back, glutes, and shoulders, creating functional strength for everyday activities.

How to perform:

1. Lie face down with arms extended forward
2. Squeeze glutes and lower back muscles
3. Lift arms, legs, and chest off floor simultaneously
4. Hold briefly at top position
5. Lower with control
6. Complete 12-15 repetitions

3. Bird Dog 

Bird dogs enhance back stability and coordination while gently strengthening your entire posterior chain. This movement also trains your brain to fire opposing limbs together, improving overall movement patterns and coordination.

How to perform:

1. Start on hands and knees
2. Extend right arm forward and left leg backward
3. Maintain neutral spine and engaged core
4. Hold for 2-3 seconds
5. Return to starting position
6. Repeat with opposite arm and leg
7. Complete 10-12 repetitions per side

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4. Wall Angels

Wall angels combat rounded shoulders by teaching proper shoulder blade movement against the stability of a wall. This exercise seems simple but challenges most women who have developed forward shoulder posture from computer work.

How to perform:

1. Stand with back against wall, feet slightly away
2. Press lower back, shoulders, and head against wall
3. Bend elbows 90 degrees with backs of hands against wall
4. Slide arms upward while maintaining contact with wall
5. Return to start position with control
6. Perform 10-12 repetitions

Intermediate Back Strengthening Movements

5. Bent-Over Dumbbell Rows

Bent-over rows target multiple back muscles simultaneously, making them incredibly efficient for women with busy schedules. This powerful movement develops thickness throughout your mid-back while also engaging your biceps and rear shoulders.

How to perform:

1. Stand with feet hip-width apart holding dumbbells
2. Hinge at hips until torso is nearly parallel to floor
3. Keep spine neutral and core engaged
4. Pull weights toward ribcage, driving elbows back
5. Lower with control
6. Perform 10-12 repetitions

6. Single-Arm Dumbbell Row

Single-arm rows prevent strength imbalances between your right and left sides, ensuring even back development. Most women have one side stronger than the other, and this unilateral exercise helps identify and correct those discrepancies.

How to perform:

1. Place one knee and hand on bench
2. Position opposite foot on floor for stability
3. Hold dumbbell in free hand hanging toward floor
4. Pull weight up toward hip, keeping elbow close to body
5. Lower with control
6. Complete all reps before switching sides
7. Perform 10-12 repetitions per side

7. Reverse Flys

Reverse flys specifically target rear deltoids and rhomboids, helping create that sculpted upper back many women desire. This exercise also counteracts the forward shoulder position common from daily activities like driving, typing, and scrolling on phones.

How to perform:

1. Hold lightweight dumbbells and hinge forward from hips
2. Allow dumbbells to hang with palms facing each other
3. With slightly bent elbows, open arms out to sides
4. Squeeze shoulder blades together at top
5. Return to starting position with control
6. Aim for 12-15 repetitions

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8. Lat Pulldowns

Lat pulldowns target the latissimus dorsi muscles that create that coveted V-taper on the sides of your back. This machine-based exercise is perfect for women working toward pull-ups but not quite there yet, building necessary strength in a controlled environment.

How to perform:

1. Sit at lat pulldown machine with thighs secured
2. Grab bar with hands slightly wider than shoulder-width
3. Pull bar down toward chest while keeping back straight
4. Squeeze shoulder blades together at bottom
5. Return bar with control
6. Complete 12-15 repetitions

Advanced Back Definition Exercises

9. Pull-Ups (or Assisted Pull-Ups)

Pull-ups engage nearly every back muscle while building functional upper body strength women need for daily activities. Don't be discouraged if you can't do full pull-ups initially.Even assisted variations deliver excellent results while you build strength.

How to perform:

1. Grip overhead bar with hands wider than shoulder-width
2. Hang with arms fully extended
3. Engage core and pull yourself up until chin clears bar
4. Lower with control
5. For beginners, use assisted pull-up machine or resistance bands
6. Complete as many quality repetitions as possible

10. Deadlifts

Deadlifts activate your entire posterior chain, from calves to upper back, making them incredibly efficient for total back development. This fundamental movement teaches proper hip hinging, a vital skill for preventing back injuries during everyday lifting tasks.

How to perform:

1. Stand with feet hip-width apart, barbell over mid-foot
2. Hinge at hips and grab bar with hands shoulder-width apart
3. Keep back flat and chest proud
4. Lift by driving through heels and extending hips
5. Keep bar close to body throughout movement
6. Return weight to floor with controlled hip hinge
7. Perform 8-10 repetitions with perfect form

11. T-Bar Rows

T-bar rows allow for precise back targeting while maintaining strict form, perfect for women focused on building back definition. The fixed movement path helps maintain proper technique even when lifting heavier weights.

How to perform:

1. Straddle T-bar machine and grip handle
2. Hinge at hips, keeping back flat
3. Pull weight up toward lower chest
4. Drive elbows toward ceiling
5. Lower with control
6. Perform 10-12 repetitions

12. Face Pulls

Face pulls target often-neglected rear deltoids and upper back, helping improve posture and shoulder health. This exercise is particularly valuable for women who spend long hours at computers or frequently carry heavy bags on one shoulder.

How to perform:

1. Set cable pulley to face height
2. Grip rope attachment with both hands
3. Pull rope toward face, separating hands at end of movement
4. Focus on squeezing shoulder blades together
5. Return to starting position with control
6. Complete 12-15 repetitions

Functional Back Strength Builders

13. Kettlebell Swings

Kettlebell swings dynamically strengthen your back while also providing cardiovascular benefits. This exercise teaches power generation through the hips while strengthening the entire backside of your body in one fluid movement.

How to perform:

1. Stand with feet wider than hip-width
2. Hold kettlebell between legs
3. Hinge at hips and swing kettlebell to eye level
4. Use hip power rather than arms for momentum
5. Control the swing on the way down
6. Perform 15-20 repetitions

14. Renegade Rows

Renegade rows simultaneously strengthen back and core, creating functional strength that translates to everyday activities. This challenging exercise develops stability throughout your entire torso while training unilateral back strength.

How to perform:

1. Start in plank position with hands on dumbbells
2. Ensure hands are directly under shoulders
3. Maintain stable core while lifting one weight
4. Drive elbow toward ceiling
5. Lower with control and repeat on opposite side
6. Complete 6-8 repetitions per side

15. Farmer's Carries

Farmer's carries build practical strength through your entire back, traps, and core. This exercise directly transfers to daily activities like carrying groceries, luggage, or children with proper posture and reduced injury risk.

How to perform:

1. Hold heavy dumbbells or kettlebells at sides
2. Stand tall with shoulders pulled back and down
3. Walk with controlled steps for 30-60 seconds
4. Maintain proper posture throughout
5. Rest and repeat for 2-3 sets

16. Good Mornings

Good mornings specifically strengthen lower back muscles, which play a crucial role in protecting your spine during daily activities. This movement teaches proper hip hinging with minimal equipment needed.

How to perform:

1. Place barbell across upper back (or use bodyweight for beginners)
2. Stand with feet hip-width apart
3. Hinge at hips while keeping back flat
4. Lower until torso is nearly parallel to floor
5. Return to standing by driving hips forward
6. Aim for 10-12 repetitions

Equipment-Free Back Exercises

17. Plank Up-Downs

Plank up-downs create a dynamic connection between your core and back muscles for integrated strength. This movement challenges stability while building endurance in your entire upper body.

How to perform:

1. Start in high plank position
2. Lower one arm at a time to forearm plank
3. Return to high plank one arm at a time
4. Maintain rigid body alignment throughout
5. Alternate leading arm each repetition
6. Complete 10-12 repetitions

18. Swimmers

The swimmer exercise mimics swimming motion to engage your entire posterior chain. This endurance-focused movement creates muscular stamina in your back that carries over to daily activities requiring sustained posture.

How to perform:

1. Lie face down with arms extended forward
2. Lift right arm and left leg off floor simultaneously
3. Lower and immediately lift left arm and right leg
4. Continue alternating in a fluid swimming motion
5. Perform 20-30 repetitions total

19. Back Extensions On Floor

Back extensions strengthen the erector spinae muscles running alongside your spine. These muscles provide critical support for proper posture and prevent lower back pain during daily activities.

How to perform:

1. Lie face down with arms alongside body
2. Keep legs on floor and gently lift chest
3. Look slightly down to maintain neutral neck
4. Hold for 2-3 seconds at top
5. Lower with control
6. Complete 12-15 repetitions

20. Reverse Snow Angels

Reverse snow angels activate multiple back muscles while requiring zero equipment. This movement creates muscular endurance in often-neglected upper back muscles that support proper posture throughout your day.

How to perform:

1. Lie face down with arms alongside body
2. Lift chest slightly off floor
3. Sweep arms up overhead in an arc motion
4. Return to starting position
5. Perform 12-15 repetitions

Quick Back Workout Templates

Now that you understand these exercises, here are three simple workout templates to get started:

15-Minute Back Activation (Perfect for Beginners)

1. Wall Angels: 3 sets of 10
2. Superman: 3 sets of 8
3. Bird Dogs: 3 sets of 6 each side
4. Back Extensions: 2 sets of 12

30-Minute Intermediate Back Workout

1. Lat Pulldowns: 3 sets of 12
2. Single-Arm Dumbbell Rows: 3 sets of 10 each side
3. Reverse Flys: 3 sets of 12
4. Face Pulls: 3 sets of 15
5. Good Mornings: 3 sets of 10

45-Minute Complete Back Development

1. Deadlifts: 4 sets of 8
2. Pull-Ups or Assisted Pull-Ups: 3 sets to fatigue
3. T-Bar Rows: 3 sets of 10
4. Renegade Rows: 3 sets of 8 each side
5. Kettlebell Swings: 3 sets of 15
6. Farmer's Carries: 3 sets of 40-second walks

How to Build This Workout Into Your Routine

Your back training journey should follow a strategic approach that ensures progress without overtraining. Aim to train your back 2-3 times weekly, allowing 48 hours between sessions for muscle recovery. This frequency provides enough stimulus for strength gains while giving your muscles adequate time to repair and grow stronger.

For beginners, start with 1-2 exercises per workout, focusing on mastering proper form before adding more movements or increasing weight. Intermediate exercisers can incorporate 3-4 back exercises per session, while advanced trainers might include 5-6 movements that target different areas of the back from multiple angles.

Progressive overload is essential for continued improvement. This means gradually increasing the challenge by adding weight, repetitions, or more challenging exercise variations over time. Pay attention to how your body responds and adjust accordingly. Pushing too hard too quickly can lead to injury, while not pushing enough limits progress.

Now let's explore the 20 essential back exercises every woman should consider adding to her workout routine. We'll start with beginner-friendly movements and progress to more advanced options, with clear instructions for each.

Your Step-By-Step Back Training Journey

Your back strengthening journey is a progressive path that delivers increasing benefits over time. Start with mastering the fundamentals: properly engaging your shoulder blades, maintaining neutral spine position, and feeling the right muscles working during basic movements. As these patterns become second nature, gradually increase intensity through heavier weights, more challenging variations, or additional volume.

Remember that visible changes typically follow strength improvements by several weeks. You'll likely notice functional improvements first—better posture, increased ease during daily activities, and reduced fatigue or discomfort—before seeing significant physical changes. 

It’s about consistency above all else. 

Even two 30-minute targeted back workouts weekly will produce meaningful results when maintained over months.

The Cloud II collection from Vitality offers the perfect blend of support and comfort for your back workouts. Grab the sports bra like  Cloud II Scoop Bra for unrestricted upper body movement during your training sessions. Its buttery-soft fabric moves with you while providing just the right amount of support, making it the perfect companion for your back-strengthening journey.

Check out the entire Vitality collection here, designed to support you through your back-building journey!

How often should I train my back muscles?

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Can back exercises help relieve existing back pain?