Anybody who has ever had a back injury will tell you how important it is to have a strong,healthy back. Yet, so many women don’t train their back muscles. If you are one of those women, then you NEED to read this. In this article I’m going to teach you about your major back muscles and why you should train your back. I have also included a great back workout to help you sculpt a strong and sexy back. Who does’t want that, right?
Why should you train back?
Now you might be wondering, why should I train back? Most women tend to focus on their lower bodies and tummies as these are the common problem areas. If you’re happy with how your back looks then you don’t need to train it right? Wrong. Incorporating back workouts into your training routine is essential for all women.
But why is it so important to include a back routine in your program?
Training your back muscles will strengthen your back and will help to avoid back, neck and shoulder pain. When your back muscles are weak, you are more inclined to slump, and this will lead to neck, back, and shoulder pain.
Strong back muscles will improve your posture as you will no longer slump forward. Desk jobs create the environment for poor posture as you are bent over a laptop or a PC the whole day. This position leads to a weakening in your back muscles which leads to complications down the line.
Including back exercises in your training regime will help to prevent muscle imbalances. People tend to favor the muscles they can see in the mirror like your legs, abs, arms and your bum(I know you occasionally check your booty out in the mirror). So, muscles like your rear delts and back are often neglected. Only training your “mirror muscles” will lead to muscle imbalances which could result in injuries.
Back exercises allow you to load heavier which in turn burns more calories and leads to better fat loss. If you train your back muscles, it will help you in everyday life as well. Especially when you need to lift heavy objects at work or if you have children (those tiny humans look light, but when you have to pick them up repeatedly, they become heavy quickly).
Training your back also has aesthetic benefits. Growing a strong back creates the illusion of a smaller waist. Pair a good back workout with a great lower body routine, and you’re on your way to that gorgeous hourglass figure.
It makes you a badass. Strong is sexy. Not to mention the fact that anyone that messes with you is going to get their ass handed to them #womenpower
Contrary to popular belief, lifting does not make women bulky. To gain the amount of muscle that could lead to a masculine look requires intense training, dieting, and commitment. You need to include some back workouts into your program; it’s essential for a balanced physique. Now repeat after me: I am a badass.
The Back Muscles
Now that you know why you should train your back muscles it’s time to learn what muscles you will be training.
These are commonly known as your lats, and they run up the side of your back. The latissimus dorsi are responsible for extension, adduction, and rotation of the arms.
The erector spinae are your lower back muscles, and they help to straighten your back and rotate side to side.
These are the muscles in your upper back, and they’re split into two: the rhomboid major and rhomboid minor. The rhomboids are responsible for rotating and contracting your shoulder blades. The rhomboids, therefore, help with shoulder stabilization and posture.
There are of course many more muscles in your back, but these are the major muscle groups. These are also the muscles we will be focusing on in the back workout. Strengthening these muscles is essential to increasing your upper body strength and improving your posture.
The Back Exercises
Why are they good?
The deadlift is a compound movement. Compound movements are exercises that work many muscles/muscle groups at a time. These types of movements allow you to add a substantial amount of weight and to overload progressively. Compound movements like deadlifts are great as they burn more calories and lead to increased production of human growth hormone(your muscle building hormone).
Major back muscles worked: Erector spinae, rhomboids.
Single Arm Row
Why are they good?
The single arm row is a unilateral exercise that allows you to train one side at a time. Due to its one-sided nature, it will help you correct muscle imbalances.
Major back muscles worked: Lats and rhomboids.
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Why are they good?
The pull-up is the best movement for lat activation and is a compound movement as well. If you are a beginner, you can start with assisted pull-ups. Most gyms have an assisted pull-up machine but if your gym doesn’t then you can use a big band and a regular pull-up bar. Check out these bandswhich can be added to your back workouts for assisted pull ups. They can also be used in your shoulder and lower body workouts!
If assisted pull-ups are still too difficult, do lat pulldowns instead. At least until you have built enough strength to do assisted pull-ups.
Major back muscles worked: Lats and your rhomboids.
Seated Cable Rows
Why are they good?
Seated cable rows are also a compound movement. This exercise is great because it allows you to focus on your back muscles while relieving some of the pressure on your lower back.
Major back muscles worked: Lats, rhomboids and erector spinae.
These back exercises target all the major back muscles to help you grow a strong and sexy back (*singing* I’m bringing sexy back!) But remember, a good nutrition plan is a necessity when you’re trying to sculpt a sexy back. If you’re not fueling your body correctly you will not see results. You should also keep factors like mind-muscle connection, muscular damage, mechanical tension and metabolic stress in mind when training, as these will propel your muscle growth.
If you have a history of back injuries, then it is advisable to consult your doctor first to see if you can perform these exercises. You should also be mindful to not over train and watch your form when performing these exercises.
If you are still a little lost, grab the Back Sculpting Guide below which includes the entire workout, reps and tips for each exercise and how much you should lift. This guide will help you get started and if you have any questions, don’t hesitate to ask me:) Remember, Rome was not built in one day so you will have to be patient and persevere. But don’t worry! Soon you will be on your way to the sexy sculpted back you have always wanted.
Happy lifting goddess!
Share this back workout with your friends and family to help them build a strong and sexy back!