Friday, 30 October 2015

3 Back Exercises For Women That Strengthen and Tone


Back exercises are important in order to keep the back strong and pain-free. Did you know that 50% of all working Americans experience back pain symptoms each year? Or that back pain is one of the biggest reasons given for missing work? Back pain is serious and shouldn't be dealt with lightly. 

To keep the back from getting weak, it's important to do exercises regularly. The back is a part of the core which needs to remain strong in order to promote correct posture in the body. Plus, if you're working out or plan to start a new workout program, be sure to include some back exercises.


The chin-up exercise is a great move that will help strengthen the upper back, or lats. The biceps, middle back and forearms are also used to execute this exercise. To perform a chin-up:

· Grasp a pull up bar with your palms facing you and position your hands a little narrower than shoulder-width apart.

· Keeping your torso as straight as possible with your chest sticking out, exhale and bring your head to the level of the pull up bar. (Concentrate on using your biceps to pull your body up)

· Slowly lower back down to the starting position.

· Repeat for as many reps as you wish.

Bent Over Barbell Rows

This move will strengthen the middle back and the biceps, lats and shoulers are also involved when executing this exercise. To perform bent over barbell rows:

· Grasp a barbell with palms facing down, keep a slight bend in the knees and bend over at the waist keeping your arms perpendicular to the floor.

· Exhale, lift the barbell towards your body, keeping your elbows close to the body.

· Inhale, and slowly lower the barbell back down to the starting position.

· Repeat for as many reps as you wish.

Barbell Deadlift

The deadlift is one of my favorite exercises. Even though it targets the lower back, it's basically a full body exercise because it also works the calves, glutes, forearms, lats, middle back, hamstrings, quads and traps. To perform a barbell deadlift:

· Stand in front of the weighted barbell. (Adding weight to it is optional, especially for beginners)

· Keep the back straight, knees bent and bend over to grasp the bar with an overhand grip with hands about shoulder-width apart. If it isn't comfortable, try an alternate grip (one hand over, one under).

· Exhale, then push up with your legs to a standing position, keeping your torso upright, your chest out and your shoulders back.

· To go back to the starting position, bend at the knees while leaning your upper body forward, but keeping the back straight. You have completed one rep when the weights touch the floor.

· Repeat for reps.

Always be sure you have proper form when performing these back exercises in order to prevent injury. Begin with a relatively light weight and gradually move up from there.

If you are interested in learning more about lower back exercises for women along with full body workouts, lower body workouts and upper body workouts, please visit Melinda's Fitness Blog.
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