Many women overlook this muscle group… the back. Training my back isn’t exactly a favorite of mine either. However, it’s hugely important for proper posture as well as keeping muscle symmetry throughout the body. This fit back workout targets 3 main muscle groups: the back (which is actually several muscles), the rear delts (backs of the shoulders) and biceps (thanks to all the “pulling” exercises, we also indirectly work these muscles).
UNDERHAND GRIP PULLDOWNS | 3 sets of 15 reps
Personally, I like taking a step back so this is more of a pulldown/row hybrid. Then, the movement is more focused on the lats as well as the upper back muscles.
KAYAK PUSHDOWNS | 3 sets of 10 reps/side
Similar to a stiff arm pushdown but as you push down, you’re going to alternate side to side as if you’re in a kayak with an oar. I focus on really squeezing that lat muscle at the bottom of this movement.
SINGLE ARM CABLE ROW | 3 sets of 10 reps/side
Allow for a little rotation in your upper body as the cable stretches away from you with each rep. For all of these cable exercises, you can also use a resistance band.
PLATE ROWS | 3 sets of 15 reps
I love this variation of a traditional bent over row so much; it may have something to do with the the slightest bit different grip and positioning by holding a plate. However, if you don’t have a plate, I suggest using 1 heavy dumbbell or a kettlebell and it will be equally as effective. This lights up my back as I think of squeezing my shoulder blades together.
WIDE DB ROWS | 3 sets of 15 reps
These are killer for the rear delts (backs of shoulders). You definitely want to keep your elbow out and wide for it to target the rear delts more than the upper back.