Sculpting Back Exercises For Women

8 Sculpting Back Exercises For Women 2022

Amazing and effective back exercises for women to sculpt your back! Check it out!

All of us have been to the gym at least once in our lifetime to try and build some good real abs and biceps but may not have achieved the best results so far.

Despite the fact that we have used all the fancy instruments from the gym such as cable machines, dumbbells and etc. we may still not reach where we wanted, thus remembering the basics and their importance.

Back Exercises For Women

Thus here are some classic exercises that you can add in your daily routine to observe a world of difference and the same are explained below in a detailed manner.

Back Exercises For Women


The inchworm exercise is very much like burpees. The only difference here is that here you don’t have to jump in the air and instead, bend down completely with your hands touching the ground subsequent to the pushup.

A repetition of 10-15 in sets of 5 is a good enough workout session of inchworm for a day.

The Inchworm exercise works out the shoulders, core, back, and hamstrings making it a great exercise to do before you start your workout!

How to do the Inchworm exercise?

  • Step 1: Stand with your feet shoulder width apart
  • Step 2: Keeping your legs, knees staright, bend down with palms facing down. Bring your palms as close as you can to your feet
  • Step 3: Walk your hands forward one at a time in front of you. Make sure you’re not bending your knees
  • Step 4: Keep walking your hands forward till you reach the push up position. Hold for a couple seconds
  • Step 5: Walk your hands back and come back to the original standing position
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Sumo Squat Thrust

Sumo squat thrust works out the back effectively from top to bottom and furthermore, this is also a complete body exercise therefore a very vital one in the day to day workout affair.

How to do sumo squat thrust?

  • Step 1: Stand with your legs slightly more than shoulder width apart and toes pointed out.
  • Step 2: Go down into a squat. Make sure that your knees are pointed out like your toes.
  • Step 3: Now place your palms on the floor and kick your feet back to get into the plank position
  • Step 4: Hop your feet back into the deep squat position
  • Step 5: Jump up and land back down into the same sumo squat position
  • Repeat!

Triangle Pushup

The idea under ‘sculpting back’ refers to maximum muscle growth and body fat loss.

Triangle pushup is one exhaustive exercise to see that both the above mentioned agendas are gone through. In a triangle pushup, the positions of the palms are much closer together in a triangle shape. Now because the grip is so much closer, it forces your elbows to move more than it would in a normal push up. This puts more pressure on the triceps!

How to do triangle pushup?

  • Step 1: get in a push up position with your palms in a triangle position on the floor
  • Step 2: Do the push up by bring your body down and pushing it up
  • Repeat


Burpees are an advanced method of workout in the modern times. Burpees help in burning calories as this comes under HIIT (High Intensity Interval Training) and therefore a very prominent exercise in the cross-fit regime.

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Burpees combines a jump, squat, plank and push up!

3 sets of the same where each set contains 10-15 burpees is highly comprehensive in your everyday workout session.

How to do burpees?

  • Step 1: Keep your knees wide and bend your knees to propel yourself into a jump as high as you can
  • Step 2: Land on your feet softly and go into a squat
  • Step 3: Place your palms down on the floor and hop your legs back to get into a plank position
  • Step 4: Do one pushup
  • Step 5: Jump your feet back near your palms to back to your original position
  • Repeat

Do a pushup, skip your legs right in front near to the hands and jumps as high as possible, get down and now skip your legs back, do a pushup again and repeat.

Single Leg Glute Bridge

Single leg glute bridge is a great way to strengthen your glutes, hamstrings, and your core.

How to do the single leg glute bridge?

  • Step 1: Lay on your back with both your legs bent and feet touching the floor while the hands are stretched wide open.
  • Step 2: Now lift one leg in a 45-degree angle and raise your hips by pushing your arms and palms into the floor.
  • Step 3: Hold on to the position for about 3 seconds and repeat the same with the other half.
  • Doing the same in reps of 10 and 3 sets each should keep your workout forceful to achieve the maximal loss of fat.

The T-Plank

T-Plank is an effective exercise that concentrates your upper torso combined with lower. The same exercise can also be done with the help of a medicine ball that would further enhance your body balance and helps you in your resistance power. 3 sets of 10 reps should do well for your body on a workout day.

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How to do the T-plank?

  • Step 1: Start by going into a normal plank with your arms straight
  • Step 2: Rotate your body up to extend your left arm to the ceiling
  • Step 3: Return to original position
  • Repeat as many sets as you can
  • Repeat on the other side too

Woodchop With Medicine Ball

We all have seen a woodcutter giving slant chops to the tree as that is the most effective chop against the parallel ones.

In the similar manner, holding a medicine ball in both the hands and getting the same down in a slant in a manner as if you were chopping the wood yourself is the way to go about it. This works out your shoulders, back and removes all the unwanted fat from around the waist.

Swizz Ball Crunch

Crunches are vital in every field of workout since its inception. Doing the same on a stability ball becomes more challenging and where the going gets tough, the fruits become sweeter.

Crunches on a stability ball works out the legs and helps your calorie burning mechanism to act faster. 10 crunches in 3 sets each would give you effective results in the long run.

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