Best Back Workouts To Get Lean And Burn Fat For Women

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

1. Place a dumbbell on each side of a flat bench.
2. Kneel on the bench with your right knee and place your right hand on the bench's edge.
3. Keep your torso parallel to the ground and grab the dumbbell with your left hand, palm facing your torso.
4. Pull the dumbbell up to your side, engaging your back; exhale as you lift.
5. Pause briefly at the top, then lower the dumbbell back to the starting position.

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

1. Grip the pull-up bar with your palms facing away from you.
2. Engage your core by taking a deep breath and tightening your stomach muscles.
3. Pull your chest up towards the bar by bending your elbows and keeping them close to your body.
4. Lower yourself back down to the starting position.

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

1. Lie face down on the machine with your thighs on the front pad and your calves under the back pads.
2. Cross your arms in front of you or place them behind your head.
3. Use your lower back, glutes, and hamstrings to lift your torso until it's parallel to the floor.
4. Hold this position for a moment.

The Reverse Hyperextension exercise strengthens the lower back, glutes, and hamstrings. By lifting your legs against gravity on a special bench, this movement helps improve lower body power and supports spinal health.

How to do it

1. Lie face down on the reverse hyperextension machine, holding the handles with your palms facing each other.
2. Raise your legs to a 90-degree angle with your hips and rest your ankles on the lower pads.
3. Lift your legs by squeezing your glutes until they are in line with your body.
4. Lower your legs back to the starting position.

The Superman exercise strengthens your lower back, glutes, and upper back. You lie on your stomach and lift your arms and legs off the ground together to engage these muscles.

How to do it

1. Lie face down with your arms stretched out above your head and legs straight.
2. Tighten your core by breathing into your belly and activating your abs.
3. Lift your arms and legs a few inches off the ground together, keeping your ears between your biceps.
4. Hold for a moment, then lower your arms and legs back down.

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

1. Sit on the bench and place your feet on the foot plates.
2. Hold the handle with both hands, keeping your back straight.
3. Pull the handle towards your torso while leaning back slightly.
4. Squeeze your shoulder blades together at the end of the movement.
5. Slowly return to the starting position while maintaining tension in your back.

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

1. Grab the pull-up bar with your palms facing you.
2. Engage your core by taking a deep breath and tightening your stomach.
3. Pull your chest up towards the bar by bending your elbows.
4. Lower yourself back down to the starting position.

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

1. Attach a bar to the pull-down pulley and grip it with your hands shoulder-width apart, palms facing forward.
2. Sit upright on the seat, placing your knees under the adjustable pad.
3. Engage your core and keep your spine straight.
4. Pull the bar down towards your chest by bending your elbows, leaning back slightly.
5. Slowly return the bar to the starting position.

The Kettlebell Alternating Row is a back-strengthening exercise that also works your shoulders and biceps. By alternating lifts, you give each side time to rest and focus, making it effective for building strength and muscle.

How to do it

1. Stand with feet shoulder-width apart and knees slightly bent.
2. Hold a kettlebell in each hand at your sides, palms facing you.
3. Bend at your hips to lean your torso forward, keeping kettlebells under your shoulders.
4. Lift one kettlebell towards your body by pulling your elbow back.
5. Pause briefly at the top, then lower the kettlebell back down.
6. Switch to the other side and repeat.
7. Keep your core tight and back straight throughout.

The Seated Back Extension machine strengthens your lower back, glutes, and hamstrings safely. It helps improve posture and stability while allowing you to adjust resistance for your level.

How to do it

1. Sit upright in the back extension machine with your feet on the footrests.
2. Position the pad below your shoulder blades and hold the handles with palms facing in.
3. Tighten your core to keep your back straight as you lean back and lower the pad in a smooth arc.
4. Extend your hips until your torso is in line with your thighs, then return to the starting position.

Weighted Ball Hyperextension is a challenging exercise that works the lower back and core muscles by using a stability ball. It increases strength and endurance by adding resistance beyond regular hyperextensions.

How to do it

1. Kneel tall facing the stability ball, securing your feet under a stable object or with a partner's help.
2. Lie over the stability ball with your legs extended, leaving your shoulders hanging off the edge.
3. Hold a weight close to your chest and tighten your core to keep your back straight.
4. Lift your shoulders by pushing your hips forward while keeping the ball still.
5. Lower back to the starting position.

The Superman Hold is a great exercise for strengthening your lower back and improving core stability. You lie on your stomach and lift your arms, chest, and legs off the ground, holding the position to build endurance.

How to do it

1. Lie flat on your stomach with your elbows bent at 90 degrees.
2. Lift your arms, chest, and legs off the floor.
3. Hold this position for the specified time.

The Superman with Scaption is a back exercise that strengthens your lower and upper back muscles. You'll lift your arms, chest, and legs off the ground while moving your arms to enhance the workout.

How to do it

1. Lie flat on your stomach with your elbows bent at 90 degrees.
2. Lift your arms, chest, and legs off the floor.
3. Hold this position while moving your arms forward and squeezing your shoulder blades together.

The Alternating Superman is an exercise that strengthens the lower back, glutes, and core by lifting opposite arms and legs. It helps improve balance, coordination, and posture while engaging stabilizing muscles.

How to do it

1. Lie face down on the floor with arms extended in front and legs straight behind you.
2. Lift one arm and the opposite leg up while tightening your back and glutes.
3. Hold for a moment, then lower your arm and leg back down.
4. Switch sides and repeat for the desired number of repetitions.

The Australian Chin Up is a bodyweight exercise that strengthens your back, biceps, and shoulders. You perform it from a low, inclined position using a bar, making it easier than regular Chin Ups. It's a great way for beginners to build strength towards full Chin Ups.

How to do it

1. Lie underneath a low bar and grab it with an underhand grip, hands shoulder-width apart.
2. Keep your legs and body straight, starting with your arms fully extended.
3. Pull your chest towards the bar while keeping your elbows close, engaging your core to maintain a straight line.
4. Lower yourself back to the starting position and repeat.