5 Awesome Back Exercises For Women

Having a beautiful upper back is every woman’s desire, but at the same time, it is also true that this part of the body is often overlooked. Remember, having your back and shoulders in shape is not all about looking attractive and beautiful; toned shoulders and upper back actually have a huge impact on your posture as well. So, make sure you include these awesome back exercises in your workout regimen.

Below Are The 5 Awesome Back Exercises For Women:

1. Atomic Burpee

To do this exercise, you first have to lie down on your back on the floor with both your hands behind your head and legs stretched straight. Now, raise your back bending at the waist, just like you do in a sit-up. When you reach the sit up position, jump and stand up. Without holding this position for long, jump down the way you do when you do a push up. Do one push-up and jump again, bringing yourself to a squat position, and finally jump up for one last time into standing position as if you were trying to touch the ceiling.

atomic-burpee

2. Inverted Rows

You will need a squat rack for this. Fix a bar at an appropriate height, keeping in mind the fact that the higher the bar, the easier the exercise will be. You can increase the difficulty level by keeping the bar fixed at a lower height. Once you fix it, grab it strongly with your hands and get your body underneath the bar. The distance between your hands should be a little wider than the width of your shoulders. Keep your hands stretched straight, hold the bar tightly and let the rest of the body fall. Now, using the force on the bar by your hand, pull yourself up in a way that your chest should touch the bar. Once it touches the bar, go back slowly in the previous position until your arms are fully extended again. While you do this exercise, keep your shoulders down, chin tucked and your upper body flat.

inverted-rows

3. Dumbbell Single-Arm Overhead Squat

Start by standing straight with a dumbbell in each hand. Just make sure that the weight one dumbbell must be double the weight of the other one. For example, you can use one 5-pound and one 10-pound dumbbell. Keep your feet at a shoulder-width distance. Lift your hand holding the dumbbell with a lighter weight up straight above your head and keep the other hand with the heavier dumbbell hanging down in front of you. Now, push your hips down by bending your legs at the knees. Go down in a position where your upper thighs are parallel to the floor. Do it while keeping your abdominal muscles pulled in tight and without changing the position of your hands. Then, stand up again, back into the starting position. Repeat this process for 15 times. That is one set. Now, switch the dumbbells and do one more set.

dumbbell-single-arm-overhead-squat

4. Push-Up Holds

Start by getting into a push-up position with your feet at your hips-width distance and hands a little wider than the width of your shoulders. Keep your entire body stretched straight from head to heels. Now, lower your body by bending your hands at the elbows until your chest is hovering at a couple of inches above the floor. Hold this position for a few seconds and inhale one deep breath. Then, raise your chest half-way up (without fully extending your hands) and then exhale deeply. Repeat the steps for three times. That is one set. Do five such sets with a few minutes of break between two sets.

push-up-holds

5. Delt Raise

Start by standing straight, holding one dumbbell with appropriate weight in each hand. Now bend down at your waist in a way that your straight-back upper body is parallel to the floor. Make sure your feet are hip-width apart. Let your hands holding the dumbbells hang straight in front of your legs while keeping the palms facing each other. Now lift your hands up sideways as if they were your wings, in a way that your hands turn parallel to the floor. Hold this position for a few seconds and then bring your hands slowly back to the hanging position. Do ten such reps. While you do this exercise, make sure you keep your abdominal muscles tight and back straight.

delt-raise

For optimum benefits, do one set of each of the above exercises back to back to 3-4 days a week. Doing these exercises regularly will not just make your back look attractive but it will also provide your body with the best defense against poor posture, back injuries and back pain.