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Best Back Workouts With Medicine Balls For Women

Jump to:3 Workouts2 Best Exercises

About

Medicine balls are versatile tools, serving as weighted spheres often made of rubbery materials.

They can complement traditional free weight exercises while offering unique benefits such as safe throwing or slamming motions, and introducing instability due to their rounded design.

Workouts tailored for women aim to target key muscle groups like the back, which is responsible for pulling movements and shoulder stabilization.

Suggested rep and resistance levels are based on averages for women approximately 5’5” tall, weighing 140 lbs, and around 34 years old, although these factors should be adjusted to individual needs.

Incorporating rows, pull ups, and similar movements can effectively engage these muscles for optimal results.

The 2 Best Back Exercises with Medicine Balls for Women

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Ranked based on Fitbod's internal data set of the most effective exercises. Learn More

  • 1. Medicine Ball Superman

    Medicine Ball Superman demonstration video — proper form for this exercise.
    SETS LOGGED
    190,755
    Lower Back Strength
    89 mScore
    Lower Back
    Photo of Medicine Balls
    Medicine Balls

    The Medicine Ball Superman is an exercise that strengthens your back, glutes, and hamstrings using a medicine ball for added resistance. It targets similar muscles as the standard Superman but enhances the workout by incorporating an object to lift.

    How to do it

    1. Lie face down on the floor holding a medicine ball with both hands extended in front of you.
    2. Keep your arms straight but allow a slight bend in your elbows.
    3. Lift the medicine ball and your legs a few inches off the ground by engaging your back and glutes.
    4. Hold the lifted position briefly, feeling the tension in your back and glutes.
    5. Slowly lower the medicine ball and legs back to the ground.
    Sets, Reps, Weight
    1
    8reps
    10lbs
    2
    8reps
    10lbs
    3
    8reps
    10lbs
    Full Video & Instructions

  • 2. Medicine Ball Slam

    Medicine Ball Slam demonstration video — proper form for this exercise.
    SETS LOGGED
    299,149
    Back Strength
    24 mScore
    Back
    Photo of Medicine Balls
    Medicine Balls

    The Medicine Ball Slam is a full-body exercise that builds strength and improves cardiovascular fitness. It involves lifting a medicine ball overhead and slamming it down, engaging your arms, shoulders, core, and back.

    How to do it

    1. Stand with feet shoulder-width apart and hold the medicine ball overhead.
    2. Breathe in, brace your midsection, and slightly bend your elbows.
    3. Hinge at your hips, bending your knees to bring the ball down.
    4. When elbows reach waist level, slam the ball to the ground with force.
    5. Squat down to pick up the ball and return to start.
    Sets, Reps, Weight
    1
    8reps
    12.5lbs
    2
    8reps
    12.5lbs
    3
    8reps
    12.5lbs
    Full Video & Instructions

Alternative Workouts

Alternative Back Workouts for Women

Alternative Workouts with Medicine Balls for Women