Best Back Workouts For Women
About
This workout focuses on targeting the back—a pivotal muscle group spanning the upper posterior torso instrumental in pulling and shoulder-related motions.
Commonly utilized exercises include rows, pull-ups, and lat pull-downs, emphasizing comprehensive development.
When tailored for women, the approach accounts for generalized preferences and adaptations, utilizing reps and weights adjusted to an average individual profile of 5’5”, 140 lbs, 34 years, noting variability due to personal capability and fitness levels.
Engage in this structured routine to enhance both strength and motion efficiency effectively.
Workout 1
Back, Trapezius, Lower Back
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Generate My PlanWorkout 2
Back, Trapezius, Lower Back
Pull Up
15reps25reps35reps45reps55reps
Bent Over Barbell Row
110reps30lbs210reps30lbs310reps30lbs
Hammerstrength High Row
18reps30lbs28reps30lbs38reps30lbs
Dumbbell Shrug
110reps15lbs210reps15lbs310reps15lbs
Hammerstrength Shrug
110reps45lbs210reps45lbs
Stiff-Legged Barbell Good Morning
110reps35lbs210reps35lbs310reps35lbs
Workout 3
Back, Trapezius, Lower Back
The 15 Best Back Exercises for Women
Ranked By
Ranked based on Fitbod's internal data set of the most effective exercises. Learn More
1. Cable Row
SETS LOGGED6,108,322Back Strength98 mScoreBack
Row CableThe 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.
Sets, Reps, Weight18reps45lbs28reps45lbs38reps45lbs2. Dumbbell Row
SETS LOGGED8,648,581Back Strength99 mScoreBack
Dumbbells
Flat BenchThe 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.
Sets, Reps, Weight18reps20lbs28reps20lbs38reps20lbs3. Lat Pulldown
SETS LOGGED8,113,246Back Strength100 mScoreBack
Lat Pulldown CableThe 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.
Sets, Reps, Weight18reps50lbs28reps50lbs38reps50lbs4. Pull Up
SETS LOGGED3,756,760Back Strength89 mScoreBack
Pull Up BarPull 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.
Sets, Reps, Weight15reps25reps35reps45reps5. Bent Over Barbell Row
SETS LOGGED3,003,534Back Strength96 mScoreBack
BarbellsThe 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.
Sets, Reps, Weight18reps35lbs28reps35lbs38reps35lbs6. Chin Up
SETS LOGGED1,940,326Back Strength54 mScoreBackPull Up BarChin 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.
Sets, Reps, Weight15reps25reps35reps45reps7. Hammerstrength High Row
SETS LOGGED1,357,345Back Strength95 mScoreBack
Hammerstrength (Leverage) Machine (all forms)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.
Sets, Reps, Weight18reps35lbs28reps35lbs38reps35lbs8. Hammerstrength Iso Row
SETS LOGGED1,388,040Back Strength95 mScoreBackHammerstrength (Leverage) Machine (all forms)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.
Sets, Reps, Weight18reps40lbs28reps40lbs38reps40lbs9. Machine Row
SETS LOGGED1,784,270Back Strength97 mScoreBack
Row MachineThe 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.
Sets, Reps, Weight18reps40lbs28reps40lbs38reps40lbs10. Shotgun Row
SETS LOGGED1,315,194Back Strength92 mScoreBack
Hi-Lo Pulley CableShotgun 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.
Sets, Reps, Weight18reps22.5lbs28reps22.5lbs38reps22.5lbs11. Smith Machine Bent Over Row
SETS LOGGED865,614Back Strength87 mScoreBack
Smith MachineThe 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.
Sets, Reps, Weight18reps35lbs28reps35lbs38reps35lbs12. T-Bar Row
SETS LOGGED763,857Back Strength85 mScoreBack
T BarThe 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.
Sets, Reps, Weight18reps35lbs28reps35lbs38reps35lbs13. Gorilla Rows
SETS LOGGED429,620Back Strength78 mScoreBack
KettlebellsGorilla 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.
Sets, Reps, Weight18reps15lbs28reps15lbs38reps15lbs14. Back Extensions
SETS LOGGED3,608,448Lower Back Strength96 mScoreLower Back
Glute Ham Raise BenchBack 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.
Sets, Reps, Weight17reps27reps37reps47reps15. Stiff-Legged Barbell Good Morning
SETS LOGGED1,887,732Lower Back Strength95 mScoreLower BackBarbells
Squat RackThe 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.
Sets, Reps, Weight18reps35lbs28reps35lbs38reps35lbs
Alternative Workouts
Alternative Back Workouts
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- Best Back Workouts With Dumbbells
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Alternative Back Workouts for Women
- Best Back Workouts With Cable Machines For Women
- Best Back Workouts With Barbells For Women
- Best Back Workouts To Build Muscle Mass For Women
- Best Back Workouts To Get Lean And Burn Fat For Women
- Best Beginner Back Workouts For Women
- Best Back Workouts With Kettlebells For Women
- Best Back Workouts With Bodyweight For Women
- Best Back Workouts With Resistance Bands For Women
- Best Back Workouts With Smith Machine For Women
- Best Back Workouts With Flat Bench For Women
- Best Back Workouts With Trx For Women
- Best Back Workouts With Garage Gym For Women
- Best Back Workouts With Weight Machines For Women
- Best Back Workouts To Build Strength For Women
- Best Back Workouts With Pull Up Bar For Women
- Best Advanced Back Workouts For Women
- Best Back Workouts With Dumbbells For Women