How Women Can Build An Impressive Back
Building an impressive physique requires more than just focusing on “mirror muscles”, or the muscles that you can easily see working the mirror.
A strong and well-defined back improves posture, reduces overall injury risk, balances the physique from upper to lower body, makes the waist appear smaller, and just looks downright impressive.
These are some of my favorite exercises for women to build a beautiful back. Try the entire workout, or pick certain exercises to toss into your current routine.
The exercises in this workout routine are excellent for creating width across the upper back.
Also keep in mind that we’re working large muscle groups here, so this will give you a great calorie burn.
Back Execises To Create A Beautiful Back
Here are 6 back exercises women can add to their workout routine.
Complete back workout video below…
1. Helms rows
2. Wide grip pulldown scapular retraction
3. Cable v-bar row
4. Sideways single-arm pulldown
5. DB pullover/straight arm pushdown
6. Face pull
Your optimal sets and reps to build your back will depend on your overall volume, intensity, and goals.
If you’re training back once per week, you may do upwards of 5 sets per exercise. If you’re training back twice per week (my recommendation), then you’d be looking at 3-4 sets per exercise.
For example:
…you may do 4×8 on Helms rows and wide grip pulldowns, and do 3 sets of 10-15 reps on the remaining exercises.
Keep track of your overall volume and recovery throughout the week.
Go slowly on exercises that you have trouble feeling. This will give you time to focus on the muscles contracting and get a feel for isolating certain areas you’d like to grow.
Is there another muscle group you’d like to focus on, or something you have a question about? If so, let me know in the comments below or in the ESF group.
Thank you for watching my videos, trying my workouts, and engaging.
Whether it be posting your comments, sharing my workouts on social media, or with a friend…You rock! 😊
I appreciate you!
Until next time, train hard!
