A Tone-Up Back Workout For Women

The back is a somewhat overlooked area of many women’s physiques; that is until it is time to wear a bathing suit or something backless. Ideally you want to have a strong back with good muscle tone from your shoulders to your waist. Targeting your upper and lower back muscles will provide useful strength in a variety of situations and can also help prevent back strain.

Oh, and it will make you look great in that two-piece.

The workout we have designed is a basic strength and toning regime that will work your back from top to bottom. The goal is to sculpt a shapely, sexy back that you can be proud of. So let’s get to it!

Toning Back Workout

The first 3 exercises will be done for 3 sets each with a target repetition range of 8 to 12. The last 3 exercises will be done for 2 sets each with a target repetition range of 8 to 12. You should be working hard on your last set and using a weight that will challenge you. You are here to work and sweat so challenge yourself if you truly want to see results!


pull up for women

Machine Assisted Pull-Ups

Machine Assisted Pull-Ups- Most gyms carry a machine like this for doing pull-ups and  dips where you stand on a platform and offset your bodyweight with weights to allow you to perform pull-ups. If you are unsure how to use the machine simply ask one of the trainers for a demonstration. Use a wide grip and use as little weight as possible. Get a full stretch before pulling up and holding for a second.


Push-Up Rows- This hardcore exercise works the core as well as shoulders and triceps.

Exercising by doing push up rows for your back

Push-Up Rows

Grab a pair of dumbbells and assume a pushup position with your arms locked out. Keep your body flat like a board and do a single-arm row with your left hand while balancing on your toes and right arm. Repeat with your right arm for one complete repetition.



Exercise your back by adopting the superwoman pose

Superwoman exercise

Superwoman – Lie flat on the ground on your stomach with hands extended out in front of you. You should be looking forward at your hands. Raise your hands and feet off the ground about 2-3 inches like superman does when he flies. Hold this position for a second before lowering both hands and feet back down.


Close grip pull downs – Use a close-grip attachment and perform standard pull downs from a pulley station. Get a good stretch at the top of the motion and hold the contraction, squeezing your back muscles at the bottom.

doing back pain exercises- Close grip pull downs

Close grip pull downs

Lower back machine – Most gyms have a standard lower-back machine. Don’t use too much weight and perform repetitions slowly without hyper extending your back.

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