Best Advanced Back Workouts For Women

The Cable Row is an exercise that strengthens your back, shoulders, and biceps. It uses a cable machine for proper positioning and resistance control, helping you build muscle and strength in your upper body.

How to do it

The Cable Row is an exercise that strengthens your back, shoulders, and biceps. It uses a cable machine for proper positioning and resistance control, helping you build muscle and strength in your upper body.

The Dumbbell Row is a great exercise that strengthens your back, shoulders, and biceps while also engaging your core for stability. You can do this exercise using a flat bench and dumbbells, making it accessible even with limited equipment.

How to do it

The Dumbbell Row is a great exercise that strengthens your back, shoulders, and biceps while also engaging your core for stability. You can do this exercise using a flat bench and dumbbells, making it accessible even with limited equipment.

The Lat Pulldown is a great exercise for strengthening your back, shoulders, and biceps. It's similar to a Pull Up but is more stable, making it easier for beginners to control the movement and adjust the resistance.

How to do it

The Lat Pulldown is a great exercise for strengthening your back, shoulders, and biceps. It's similar to a Pull Up but is more stable, making it easier for beginners to control the movement and adjust the resistance.

Pull Ups are a challenging exercise that strengthens your back, shoulders, and biceps using just your body weight. Beginners can modify this exercise with assistance or weights for a more manageable workout.

How to do it

Pull Ups are a challenging exercise that strengthens your back, shoulders, and biceps using just your body weight. Beginners can modify this exercise with assistance or weights for a more manageable workout.

The Bent Over Barbell Row is an effective exercise for strengthening your back, shoulders, and arms. It uses a barbell for stability, helping you focus on building strength, making it a good introduction to more advanced lifting techniques.

How to do it

The Bent Over Barbell Row is an effective exercise for strengthening your back, shoulders, and arms. It uses a barbell for stability, helping you focus on building strength, making it a good introduction to more advanced lifting techniques.

Chin Ups are a bodyweight exercise that mainly works your back and biceps. They are performed on a pull-up bar with an underhand grip, helping you build strength and muscle mass.

How to do it

Chin Ups are a bodyweight exercise that mainly works your back and biceps. They are performed on a pull-up bar with an underhand grip, helping you build strength and muscle mass.

The Hammerstrength High Row is an exercise that strengthens your back muscles. It uses a machine to help stabilize your movement, making it easier to focus on lifting weights properly.

How to do it

The Hammerstrength High Row is an exercise that strengthens your back muscles. It uses a machine to help stabilize your movement, making it easier to focus on lifting weights properly.

The Hammerstrength Iso Row is a back exercise that uses a specialized machine for better support and focus on your movements. This machine provides stability, allowing you to concentrate more on the effort rather than balancing yourself.

How to do it

The Hammerstrength Iso Row is a back exercise that uses a specialized machine for better support and focus on your movements. This machine provides stability, allowing you to concentrate more on the effort rather than balancing yourself.

The Machine Row is a great exercise for working on your back muscles. Using a machine helps you maintain stability and control, making it perfect for beginners to practice the seated row technique.

How to do it

The Machine Row is a great exercise for working on your back muscles. Using a machine helps you maintain stability and control, making it perfect for beginners to practice the seated row technique.

Shotgun Row is a back exercise that uses a cable machine. It targets each side separately, helping to improve strength balance and add variety to your routine.

How to do it

Shotgun Row is a back exercise that uses a cable machine. It targets each side separately, helping to improve strength balance and add variety to your routine.

The Smith Machine Bent Over Row is an exercise that targets the back muscles using a Smith Machine for added stability. It helps beginners improve their form and strength while performing the row movement.

How to do it

The Smith Machine Bent Over Row is an exercise that targets the back muscles using a Smith Machine for added stability. It helps beginners improve their form and strength while performing the row movement.

The T-Bar Row is an exercise that strengthens your back while also working your shoulders and biceps. It uses a stable bar for better grip and heavier lifting, helping you maintain proper form and build muscle.

How to do it

The T-Bar Row is an exercise that strengthens your back while also working your shoulders and biceps. It uses a stable bar for better grip and heavier lifting, helping you maintain proper form and build muscle.

Gorilla Rows are a great back exercise that also works your shoulders, biceps, and traps. By alternating sides, you let your muscles recover and focus better on each side during the movement.

How to do it

Gorilla Rows are a great back exercise that also works your shoulders, biceps, and traps. By alternating sides, you let your muscles recover and focus better on each side during the movement.

Back extensions strengthen the lower back and improve core stability. This exercise helps build a strong foundation for your back muscles.

How to do it

Back extensions strengthen the lower back and improve core stability. This exercise helps build a strong foundation for your back muscles.

The Stiff-Legged Barbell Good Morning exercise targets the hamstrings and lower back. It uses a barbell for added resistance and helps maintain a straight back while hinging at the hips.

How to do it

The Stiff-Legged Barbell Good Morning exercise targets the hamstrings and lower back. It uses a barbell for added resistance and helps maintain a straight back while hinging at the hips.