Unconventional Back Workout And Exercises For Women

When browsing my site statistics I’m always interested in the women that read this site. First off, I LOVE that when dig my content and I think it has to do with them being progressive women.

Now I call them “progressive” because, sadly, some women will sit there and only read articles and watch video directly aimed at women. They feel that if they follow the guidance of a program that doesn’t specifically say “for women” that they’ll get big and bulky or whatever else that they are afraid of.

So if you want women’s based ¬†advice then head to womens ab workout .

So I bring up these women because I’m going to write an article for them specifically about unconventional back workouts and exercises for women.

I was browsing online and saw this picture of former WWE women’s champion Trish Stratus doing pull-ups. The comments immediately caught my attention. There was female after female making remarks such as…

“Your back looks so good”

“How do I get a back like that?”

It’s obvious that female back workouts are starting to get the rightful attention that they deserve for their role in sculpting a lean and defined physique.

It’s also good to see that Trish is using one of the best back exercises for women, the chin-up!

Here’s an unconventional back workout for women, give it a try and LOVE the results.

FYI, focus on squeezing your back every single rep. You’ll find that you’ll feel the muscle more if you can contract and hold them at the top for 2-3 seconds. Don’t use too much weight. Even if you can lift it, it’ll be too hard to do slow and controlled movements.

Exercise #1

Weighted Chin-ups- 4 sets of 3-8 reps.

I keep the reps lower in my recommendations but if you can do higher, go right ahead, more power to you. Most people, male or female, can’t do high rep chin-ups. If you have a resistance band, like Trish, just string it up so it adds some assistance.

It may be intimidating but make sure to get a full stretch on the bottom, this is where lat growth occurs.


If you train by yourself, perform rack chins in either a power rack or a smith machine. Personally, I think this is a better physique movement then traditional chin-ups for the following reasons

-You can do them alone without a spotter

-You get a better stretch on the bottom

-You can perform more reps  per set.

Instead of trying to explain how to do a rack chin, here’s a great video.

Renegade Rows-4 sets of 8-10 reps

Granted that these require kettlebells to perform, so that may restrict people from doing them but Renegade Rows are a fantastic back exercise for women. Not only do you have to stabilize the kettlebell while you pull but the grip changes from a traditional dumbbell as well.

Another option is to perform the Renegade Rows with dumbbells. It’s not ideal but the movement will still work.

Wide Grip Cable Rows- 4 sets of 12-15 reps

In most female back workouts you’ll see the trainee using the standard v-bar row. While it’s not the worst exercise, there is a better option. That option is a wide grip cable row. The key to developing a v-taper physique is to develop a wide back. Wide grip cable rows accomplish this feat.

Reverse Hyperextensions-3 sets of 15-20 reps.

While deadlifts are the 100% best option for developing a defined lower back, reverse hyperextensions are another option. The biggest difference here is that you must squeeze your glutes during the movement, too many women extend too far back.

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