Back Training for Women – 5 Workouts for All Levels | Hardworkout Magazine

Key takeaways

- Beginners can start with one back session a week, while more experienced lifters can train the back twice a week if they want to prioritise the muscle group.

- A weekly volume of 6-10 challenging sets suits beginners, while more experienced lifters may benefit from 10-16 sets spread across one or two sessions.

- A complete back programme combines vertical pulling, such as lat pulldowns and pull-ups, with horizontal pulling, such as rowing.

- A daily protein intake of 1.6-2.2 grams per kilogram of body weight, combined with 7-9 hours of sleep, supports muscle growth and recovery.

- Resistance bands allow you to train large parts of the back at home or while travelling, with 15-20 repetitions per set and 45-60 seconds of rest.

A strong and well-trained back is important for strength, posture, and a balanced physique. However, the back muscles often receive less attention than the glutes, thighs, and abs when women set up their training programs.

By training the back regularly, you can build a wider and more defined back, which can also make the waist appear slimmer. At the same time, you become stronger in exercises that involve pulling, lifting, and stabilizing the upper body.

Here are five different back workouts tailored to various levels and training opportunities, from beginners to more experienced.

Which muscles do you train?

The back muscles have several tasks and work together when you pull your arms towards your body, move your shoulder blades, and stabilize your spine.

Therefore, a good back program should include both vertical pulling exercises, such as lat pulldowns and pull-ups, and horizontal pulling exercises, such as rowing.

The most important muscles are:

- Latissimus dorsi (the broad back muscle): The largest of the back muscles and important for developing a wider back. It is particularly activated when you pull your arms down and in towards your body.

- Trapezius (the trapezius muscle): Extends from the neck and shoulders down the upper part of the back. It helps to move and stabilize the shoulder blades.

- Rhomboideus: Located between the shoulder blades and helps to pull them together and stabilize them.

- Erector spinae (the back extensors): Runs along the spine and helps to keep the back stable and upright, among other things during deadlifts and rowing.

- Teres major and minor: Located on the back of the shoulder. Teres major helps to pull the arm backward and in towards the body, while teres minor contributes to rotation and stabilization of the shoulder.

- Posterior part of deltoideus: Helps to move the arms backward and is activated during rowing and reverse flyes, among other exercises.

The five sessions have different focuses and can be adapted to both training level and available equipment. Choose the session that suits you best, rather than completing all five in the same week.

Workout 1: Back Training for Beginners

This program is suitable for you who have recently started strength training and want to learn basic back exercises.

The workout combines machines and dumbbells, allowing you to train both the upper and lower parts of the back.


- Lat Pulldown: 3 sets x 10-12 reps

- Bent-over Dumbbell Row: 3 sets x 10-12 reps

- Straight-arm Lat Pulldown: 2 sets x 12-15 reps

- Seated Cable Row: 3 sets x 10-12 reps

- Back Extension: 2 sets x 12-15 reps

Rest: 60-90 seconds between sets.

Focus: Use weights that you can control throughout the movement. Start with about 2-3 repetitions in reserve (RIR), and increase the weights as your technique improves.

Workout 2: Back Training for Advanced

This workout is suitable for those who already have good experience with strength training and want to develop both strength and muscle mass.

The program includes heavier compound exercises combined with more isolated exercises for the upper back.


- Pull-ups: 3 sets x 6-10 reps

- Deadlifts: 3 sets x 5-6 reps

- Barbell Rows: 3 sets x 8-10 reps

- Wide Grip Lat Pulldowns: 3 sets x 10-12 reps

- Reverse Flyes with Dumbbells: 3 sets x 12-15 reps

- Barbell Shrugs: 3 sets x 10-12 reps

Rest: 2-3 minutes for deadlifts, pull-ups, and heavy rows. 60-90 seconds for the other exercises.

Focus: Prioritize good technique and gradually heavier weights. Feel free to use a pull-up machine with weight assistance if you cannot complete all repetitions with your own body weight.

Deadlifts are a demanding exercise that also trains the glutes and hamstrings. Therefore, schedule this workout so that you have sufficient recovery before your next heavy leg workout.

Workout 3: Back Training with Machines

If you prefer to train with machines, you can perform an effective back workout without free weights.

Machines often provide good support and make it easier to focus on the muscles you want to train.


- Assisted pull-up machine: 3 sets x 8-12 reps

- Lat pulldown: 3 sets x 10-12 reps

- Seated cable row: 3 sets x 10-12 reps

- Back extension machine: 3 sets x 12-15 reps

- Straight-arm lat pulldown: 3 sets x 12-15 reps

- Reverse pec deck: 3 sets x 12-15 reps

Rest: 60-90 seconds between sets.

Focus: Adjust the machines according to your height, and use the full range of motion as far as you can with good control. Avoid using your upper body to swing the weights up.

Can you train your back without a gym?

This workout is suitable when you train at home, are traveling, or do not have access to a gym.

With resistance bands of different levels, you can train large parts of your back without any other equipment.