Tone and strengthen your back in almost no time with this 15-minute routine. It targets your lats and the muscles in your upper and middle back, which are common weak spots in women that lead to poor posture and back fat. These back exercises for women not only help you stand tall, but they also work your entire core, helping to cinch your waist in like a corset.
Complete this workout once or twice a week: Starting with the first exercise, do one set of each move, resting for 60 seconds between exercises. Once you’ve completed all four moves, rest for two minutes and complete the entire circuit two more times. Good Luck!
1. Negative Chin-Up
Set a bench under a chin up bar, step onto the bench, and grasp the bar using a shoulder-width underhand grip. From the bench, jump up so that your chest is next to your hands, then cross your ankles behind you. Try to take five seconds to lower your body until your arms are straight. That’s one rep. Jump up to the starting position and do five total reps.
2. Modified Inverted Row
Lie faceup on the floor with your shoulders directly under a secure barbell, and grab the bar with an overhand, shoulder-width grip, arms completely straight. Bend your knees 90 degrees, feet flat on the floor, and lift your hips to form a straight line from shoulders to knee. Pull your shoulder blades back, then pull with your arms to lift your chest to the bar, keeping your core tight. Pause, then slowly lower back to the starting position. That’s one rep. Do as many reps as you can with perfect form.
3. Rear Lateral Raise
Grab a pair of dumbbells and bend forward at your hips until your torso is nearly parallel to the floor. Let the dumbbells hang straight down from your shoulders, your palms facing each other. Without moving your torso, raise your arms straight out to the sides until they’re in line with your body. Pause, then slowly return to the starting position. That’s one rep. Do 12.
4. Swiss Ball Y-Raise
Lie facedown on top of a Swiss ball with your back is flat and your chest off of the ball. Let your arms hang straight down from your shoulders, turning your arms so that your palms are facing each other. Raise your arms at a 30-degree angle from your body (so that they form a Y) until they’re in line with your body. Pause then slowly lower back to the starting position. That’s one rep. Do 10.