15 Best Back Exercises for Women


Hey, Bombshell babes! Did you know that your back muscles are some of the most important powerhouses in your body? They don't just support that sexy silhouette but also power your fitness performance, giving you the strength to crush any workout routine. 

Here at Bombshell Sportswear, we believe in a full-body workout that makes you feel not only beautiful but powerful and strong.

Understanding Your Back Muscles

The first step to looking fabulous while breaking a sweat is understanding the science behind it all. Your back isn't just a pretty view in the mirror; it's a complex system of muscles working together to keep you moving with grace. The primary players in this team are the latissimus dorsi (lats), trapezius, rhomboids, and erector spinae.

Imagine your lats as your body's beautiful wings, adding width and depth to your upper body, while your traps and rhomboids add that sleek, toned definition to your upper back and shoulder blades. Your erector spinae muscles run down your spine like two power cables, keeping you upright and supporting all your movements. These muscles play crucial roles in your body workout and need the right activation to shine.

Importance of Back Workouts for Women

Now that you know your back muscles are the unsung heroes of your fitness journey, let's talk about why back exercises are an essential part of your workout routine. 

A strong back isn't just about strutting your stuff with confidence; it's about building muscle mass and improving full-body strength. Whether doing cardio, toning your lower body, or working those arm muscles, a strong back is your secret weapon.

According to our favorite personal trainers, back workouts for women help you easily carry those shopping bags and prevent back pain and posture problems. Ladies, it's time to break the cycle of neglecting our back muscles and start giving them the attention they deserve!

Preparing for Your Workout

Before you jump into your sexy sports bra and start those back exercises, it’s important to prep your body. A good warm-up is your best friend for avoiding injury and getting the most from your workout. Start with gentle cardio to get your heart pumping, then some dynamic stretches to get those back muscles limber and ready to work.

Maintaining good posture is not just key to looking chic in your fitness gear. It’s vital to effective strength training. Stand tall, keep that back straight, and own your space. 

Remember, this is not just about your workout plan; it's a workout routine, so consistency is key. You’re a Bombshell — you’ve got this!

Top 15 Back Exercises for Women

Now we've got the basics down, let's bring on the burn. Here are the 15 best back exercises for women, designed to get those back muscles singing (and maybe a little sore — in a good way, we promise!).

1. Dumbbell Row


This powerhouse exercise targets your lats, rhomboids, and traps. 

  • Start with your feet hip-width apart, a dumbbell in each hand, palms facing your body.
  • Bend your knees slightly and lean forward, maintaining a straight back.
  • Pull the dumbbells towards your chest, squeezing those shoulder blades together, and return to the starting position.

Try for 12-15 reps. Remember to breathe.

2. Bent-Over Row

2. Bent-Over Row

You're going to love this one!

  • Grab a barbell with a firm overhand grip, and bend over, maintaining that straight back.
  • Pull the barbell up to your chest, squeezing your shoulder blades together.
  • Lower it back down for one rep.

Aim for 12-15 reps and feel those muscles work.

3. Single-Arm Dumbbell Row

Single-Arm Dumbbell Row

Let's take that dumbbell row to the next level, shall we? 

  • Stand with your feet shoulder-width apart and a dumbbell in one hand.
  • Bend at the waist, place your free hand on a bench for support, and let the dumbbell hang at arm's length.
  • Pull the dumbbell up until it touches your torso, then lower it back down.

Do 12-15 reps on each side, and don't forget to admire those muscles in the mirror.

4. Renegade Row

Renegade Row

This full-body exercise will target your lats, deltoids, and even your glutes and hamstrings.

  • Start in a plank position with a dumbbell in each hand.
  • Pull one dumbbell up to your chest, keeping your elbows close to your body, then lower it back down.
  • Repeat with the other arm.

Try for 12-15 reps, alternating arms. 

5. Plank With Back Extension

Plank With Back Extension

Start in a straight-arm plank position, with your feet shoulder-width apart. 

  • Raise your right arm and left leg, extending them in a straight line.
  • Hold for a few seconds, then return to the plank position.
  • Repeat with your left arm and right leg.

This exercise will challenge your balance and engage your entire back.

6. Lat Pulldown

Lat Pulldown

Get ready to feel the burn in your lats with this classic gym favorite.

  • Sit at the lat pulldown machine, gripping the bar with your hands wider than shoulder-width apart.
  • Keep your back straight and lean back slightly.
  • Pull the bar towards your chest, engage your lats, and slowly release it back up.

Aim for 12-15 reps and watch those lats become the envy of everyone at the gym.

7. Reverse Fly

Time to give your rhomboids and rear deltoids some love.

  • Stand with your feet hip-width apart and hold a dumbbell in each hand.
  • Hinge forward at the hips, keeping your back straight and arms extended towards the ground.
  • Raise your arms to the sides, squeeze your shoulder blades together, and lower them back down.

Do 12-15 reps and feel the burn in your upper back.

8. Superman


Who says being a superhero is just for the movies?

  • Lie face down on a mat with your arms extended overhead and legs straight.
  • Simultaneously lift your arms, chest, and legs off the ground, engaging your back muscles.
  • Hold for a few seconds, then lower back down.

Repeat for 12-15 reps and embrace your inner superheroine.

9. Deadlift


Time to unleash the power of your erector spinae muscles with this compound movement.

  • Stand with your feet hip-width apart and a barbell in front of you.
  • Bend at the hips and knees, keeping your back straight, and grip the bar with your hands shoulder-width apart.
  • Drive through your heels and lift the barbell, extending your hips and standing up tall.
  • Lower the barbell back down with control.

Perform 8-10 reps and feel the strength surging through your body.

10. T-Raise


Get ready to sculpt those shoulders and upper back.

  • Stand with feet hip-width apart and hold a dumbbell in each hand.
  • Bend forward at the hips, engaging your core, keeping your back straight and arms hanging towards the ground.
  • Raise your arms out to the sides, forming a "T" shape, and squeeze your shoulder blades together.
  • Lower them back down and repeat.

Do 12-15 reps and let those wings spread. 

11. Seated Cable Row

Seated Cable Row

Sit back and row your way to a strong and sexy back.

  • Sit at a cable row machine with your knees slightly bent and feet resting against the footplate.
  • Grab the handle with both hands, palms facing each other.
  • Pull the handle towards your abdomen, squeezing your shoulder blades together, and then release it back out.

Aim for 12-15 reps and feel the tension melt away.

12. Back Extension

Back Extension

Target your erector spinae and glutes with this simple yet effective exercise.

  • Lie face down on a back extension bench, with your feet secured and hands behind your head.
  • Engage your back muscles and lift your upper body until it forms a straight line with your legs.
  • Lower back down and repeat.

Perform 12-15 reps and feel the power in your posterior chain.

13. Wide-Grip Pull-Up

Wide-Grip Pull-Up

Time to show off your strength and conquer the pull-up bar.

  • Grab the pull-up bar with an overhand grip, hands wider than shoulder-width apart.
  • Hang with your arms fully extended, engaging your core and back muscles.
  • Pull your body up until your chin is above the bar, and then lower yourself back down.

Try for as many reps as you can, gradually increasing your strength over time.

14. Swiss Ball Hyperextension

Swiss Ball Hyperextension

Add some instability to your back workout and engage those stabilizing muscles.

  • Lie face down on a Swiss ball, with your hips resting on the ball and your feet against a wall for support.
  • Place your hands behind your head or crossed over your chest.
  • Raise your upper body off the ball, engage your back muscles, and lower back down.

Do 12-15 reps and feel the burn in your lower back.

15. Bird Dog

Bird Dog

Finish off your back workout with this great core-strengthening exercise.

  • Start on all fours, with your hands directly under your shoulders and knees under your hips.
  • Extend your right arm forward and your left leg backward, maintaining a straight line from head to toe.
  • Hold for a few seconds, then switch sides.

Repeat for 12-15 reps on each side and feel the connection between your back and core.

Workout Variations

At Bombshell Sportswear, we understand that not all Bombshell babes have access to a gym, and that's completely okay. With some creativity and our selected exercises, you can still get an effective back workout at home

Don’t have a barbell? Substitute it with a pair of dumbbells or even water bottles. No pull-up bar? A sturdy table can work for bodyweight rows. Remember, where there’s a will, there's a way.

Complementary Workouts

While your back is the star of the show today, giving your entire body some love is essential. Add some bicep curls or tricep dips for a full upper-body workout. Tone those glutes with some squats and lunges.

Pairing these back workouts with other exercises not only gives you a comprehensive workout but also helps you achieve that all-around Bombshell body!

Wrapping Things Up

There you have it, 15 of the best back exercises for women. 

Your back is more than just a canvas for a cute sports bra; it's a pillar of strength, a testament to your power, and a key player in your full-body workout.

These exercises will help you build a back that not only looks good but feels strong and supple. At Bombshell Sportswear, we believe that every woman deserves to feel powerful, sexy, and confident — inside the gym and out.


Back Muscles: Anatomy and Function of Upper, Middle & Lower Back | Cleveland Clinic

What Are the Benefits of Back Exercises? | livestrong

Engaging Your Core | Impactus

Why Warming Up and Cooling Down is Important | Tri-City Medical Center