Not every girl or woman can boast of beautiful posture, because this requires a well-developed muscle corset. Therefore, if representatives of the fair sex want to keep their heads high and their backs straight, then they will have to pay attention to training the muscles in this area.
Developed back muscles are an additional contribution to the health, appearance and well-being of the entire body as a whole. They support the spine, which accounts for the bulk of the daily physical load, visually reduce the waistline, and restore harmonious proportions of the upper and lower body. You can pump up your back not only in the gym.
Most exercises have many variations, some of which can be done at home. And this saves money and time.
Effective exercises for pumping up muscles in women
The main thing to remember when starting to workout at home is not to overdo it. It is very easy to injure your back muscles, but it will take a long time to recover. You need to finish each worked out element with a simple 1-minute stretch, which will give the necessary tone:
- Bent-over dumbbell raises.
The element is aimed at working the rear and middle deltoids, trapezius, rhomboid muscles and extensors. This exercise allows you to pump up your upper back and strengthen your rotator cuff.
Technique:
- IP - take the shells and fix them on the sides with a neutral grip (legs slightly wider than shoulder width);
- bend your body parallel to the floor, hanging your arms freely down;
- as you exhale, spread the dumbbells to the sides, fixing them almost parallel to the floor;
- while inhaling, slowly return to IP.
Beginners can rest their heads against the back of a sports bench or wall, and do not forget that their arms should be slightly bent at the elbow joints. The exercise is very variable. It can be performed standing, sitting, or lying on a bench. There is no need to focus on weights, as it is better to pump up deltoids with repetitions.
You also need to pay attention to your elbows, which should always be higher than your wrists. From the outside, performing the element should resemble the flapping of wings. A run of 3 sets of 12-15 repetitions each is enough.
Workout in the gym
Back training exercises performed in the gym are recommended to be done under the supervision of an experienced fitness trainer. The specialist will select the working weight for a particular athlete, monitor compliance with safety precautions when working with sports equipment and, in order to avoid spinal injuries, provide protection when performing heavy loads.
Basic complex for the gym
A basic gym routine aimed at strengthening the back muscles usually includes exercises such as:
| Back exercise | Execution diagram |
| Hyperextension | 1. Position yourself face down in a metal structure. Secure your legs in special bolsters. Press your hands to your chest. To increase the load, it is recommended to pick up a plate of minimal weight and hold it in the chest area throughout the entire exercise. 2. As you inhale, lower your upper body to the floor. 3. Without stopping, smoothly raise your torso, making the distance between it and the floor as large as possible. 4. Fix the position for 10 seconds. 5. Repeat steps 2 - 4 as many times as necessary. |
| T-row in the simulator | 1. Set the working weight. Take the support while lying down in the design of the simulator so that the chest is on the fixed element. Press your feet tightly against the stationary platforms. 2. Take the movable bar in your hands. 3. As you exhale, pull the bar towards you, while bringing your shoulder blades together. Elbows should be pointing upward. 4. Without pausing, while inhaling, lower the bar with the weight, overcoming the natural pull using the back muscles. |
| Bent-over barbell pull-up | 1. Get into the initial position, similar to that described for the exercise “Pulling dumbbells to the chest.” Take a bar with a preset working weight in your hands. Straighten your back, bend your legs. Move the body forward slightly. 2. Controlling the frequency of breathing, pull your arms towards your chest, while bringing your shoulder blades together. 3. Having touched the barbell to the chest, slowly return the barbell to its original position, without making jerks or sudden movements. |
With dumbbells
Thanks to the large number of dumbbells of various weights in the gym, the variability of back loads performed with their help is also more varied compared to home workouts.
| Back exercise | Execution diagram |
| Deadlift with dumbbells | 1. Position yourself vertically. Fix dumbbells in your upper limbs, place your feet apart shoulder-width apart, making sure they stand parallel to each other. Bend your legs at the knee joint. 2. As you exhale, lower the dumbbells to the floor, without changing the angle of bend in the knee joints. The back remains straight throughout the exercise. 3. Without stopping in the lower position, smoothly take the starting position. The legs also remain bent. 4. Repeat the exercise the required number of times. |
| Steps from a standing position | 1. Stand up straight. Fix weights in your hands, 4 kg more than the working weight. Place your lower limbs shoulder-width apart, your arms along your body. Straighten your back, minimizing deflections in various parts of the spine. 2. Raise your shoulders as high as possible without changing the position of other parts of the body. Weights should also be located at the bottom. 3. Lower your shoulders. 4. Repeat steps 2 – 3 the required number of times at an average pace, without making long stops. |
| Swing dumbbells forward | 1. Position yourself vertically. Fix working mass weights in the upper limbs; Place your lower limbs shoulder-width apart. 2. Simultaneously with exhalation, without bending, bring the upper limbs in front of you. 3. Having reached chest level, maintain the body position for 10 seconds. 4. Smoothly lower your arms, returning to the original position. |
On the muscles of the upper spinal region
Exercises for pumping the back, aimed at working the muscles of the upper section, are recommended to be chosen from:
| Back exercise | Execution diagram |
| Horizontal block row to the stomach | 1. Set the required weight by securing the desired number of moving blocks on the cable. 2. Position yourself in the machine, positioning your body so that your lower limbs rest against the fixed plates in front, and your back in a straight position rests against a special clamp at the back. Pull in your stomach. Hold the short bar in your hands. 3. Simultaneously with exhalation, pull the bar towards you, using only the muscles of the upper back. 4. Touching your stomach, slowly return your hands to the starting position, avoiding jerks and sudden movements. |
| Single dumbbell row with emphasis on a bench | 1. Approach the horizontal bench with your left side. Take a dumbbell in your right hand. Lean on the bench, placing your left limbs on it. 2. As you exhale, bend your arm at the elbow, then pull the dumbbell to your chest. The elbow should look up when moving the sports equipment. 3. Slowly lower the limb to the starting position. 4. Repeat as many times as necessary. 5. Approach the horizontal bench with your right side, and then perform steps 2 – 3 using your left hand. |
To the middle section
For working out the muscles of the middle back, the following are considered the most effective:
| Back exercise | Execution diagram |
| Classic pull-ups on a horizontal bar or in a machine | 1. Fix your hands on the bar, turning them with your fingers towards you. The grip should be no wider than the distance between the athlete’s shoulders. Bend your legs and tuck them under you. 2. Controlling the frequency of breathing, bend your arms and move your body to the bar. 3. Touching the bar with your chin, slowly return to the original position, straightening your arms. |
| Upper pulley to chest | 1. Set the working weight and fix the curved bar for a narrow grip. 2. Stand facing the moving cable. Place your feet narrower than shoulder width; straighten your back. 3. Simultaneously with exhalation, without raising your shoulders, pull the bar down towards your chest. 4. Having reached the end point, relax your upper limbs, allowing the bar to return to its original position. |
| Straight arm lat pulldown | 1. Set the working weight and fix the straight bar for a wide grip. 2. Stand facing the moving cable. Place your feet shoulder-width apart. 3. As you exhale, without bending your arms or moving your shoulders, pull the bar down in front of you. 4. Having reached a point in the hip area, the bar smoothly returns to its original position. The shoulders do not change their original position. |
To the lower section
To effectively and safely pump up the lower back, a girl should regularly include the following exercises in her exercise program.
Table:
| Back exercise | Execution diagram |
| Pullover with dumbbell or kettlebell | 1. Lie horizontally, lying on a stable bench. Fix a dumbbell or kettlebell of working weight in the upper limbs. Press your lower back; Place your feet on the floor as much as possible. 2. Bring your arms with the weight back so that they are above the floor. 3. Controlling the frequency of breathing, move the dumbbell to the support, slightly bend your elbows. 4. Without stopping at the bottom point, return to the starting position. While moving your arms, your body should remain motionless. |
| Raises with fixed legs | 1. Lie on your stomach, fixing your legs under the bench. Place a metal pancake weighing 5-10 kg in the area of the shoulder blades. Bend your arms and bring them to your shoulders, supporting the weight. 2. Controlling the frequency of breathing, raise your torso as high as possible from the floor. 3. Stay in this position for 10 seconds. 4. Slowly relax your torso muscles. Without stopping, repeat the above steps as many times as necessary. |
Detailed training program
Experienced athletes recommend setting aside a separate day for back training. However, for beginners, at first it is enough to include 2-3 exercises in their comprehensive program.
Before starting classes, it is necessary to warm up. This will help “wake up” the muscles, improve blood flow, metabolism, elasticity of the ligaments and prepare them for stress. Warm-up takes from 5 to 10 minutes.
A good way to pump up a girl’s back muscles at home is a well-designed program.
This may include:
- pull-ups (minimum 3 sets of 10 repetitions);
- push-ups (3-4/10-15);
- Bent-over dumbbell rows (3-4/10-20);
- boat (3-4/10-15).
Alternatively, the following graph can be used:
- pull-ups (3-6/10);
- boat(4/10-15);
- standing dumbbell press (4/10-12);
- gluteal bridge (3-/15-20).
Training once a week will help tighten and strengthen the muscle corset, form beautiful posture and remove excess weight from the spine. There is no need to exercise more often, because most girls do not set as their main goal to build up an impressive back. We must not forget about stretching after each completed element.
How many repetitions are needed?
Back training in the gym is completely supervised by the trainer. However, if the complex is formed, then it can be performed independently, observing the recommended number of repetitions. Typically, an intense workout aimed at burning fat involves up to 15 repetitions of each exercise for 3 sets. It is better to maintain a rhythm during execution so as not to lose intensity and achieve maximum effect.
Those who are starting to perform a complex to strengthen the back muscles for the first time are advised not to overdo it and stop at 10-12 repetitions. The intensity and load are gradually increased, but this should not be done suddenly, otherwise injury will not be avoided.
If the training is carried out with the goal of increasing muscle mass, then the number of repetitions should be in the range from 8 to 12, with 3-5 approaches, but with increased weight of the equipment.
Recommendations from professionals
Yulia Zhuliy, fitness blogger
In her video training, Julia gives some basic tips on working with the muscles in this area. Just 3 exercises in the form of pull-ups, dumbbell rows and push-ups are enough to form a beautiful back.
Margarita Boyko, fitness trainer, video blogger
Margarita also focuses on working with apparatus in her classes. There are enough dumbbells at home, but in the gym you can take a closer look at the barbell and blocks. Beginners should start with empty barbell lifts; more advanced athletes can lift with weights.
Ekaterina Usmanova, Russian fitness bikini champion, video blogger
A well-known fitness trainer from YouTube focuses on the correct technique of performing elements and repetitions. You can pump up your back at home, says Ekaterina, with the help of simple bench presses and dumbbell flyes.
How to force yourself to train?
Back and shoulder training for women is one of the most difficult, so it is important to properly motivate yourself to do the exercise. If the benefits of exercise don’t convince you, then try turning physical activity into a game. For example, write on a piece of paper that there are 11 steps (11 workouts) left until the end of your monthly plan; at the end of each step, fulfill your small desire: buy a new book or dress, go to the cinema, have a picnic, etc. The most important thing is that your training is a joy and brings you only pleasure!
Main conclusions
Smooth and beautiful posture not only pleases the eye, but also has a beneficial effect on the muscles of the chest and abdomen, improves the functioning of the respiratory system, and relieves stress on the spine:
- You can work your back muscles at home, doing just once a week for no more than an hour.
- Girls should not get carried away with weights, because their task is to strengthen the muscles, and not to pump up the torso.
- Pull-ups and push-ups work on most groups involved in maintaining good posture.
- Additionally, the buttocks, chest and arms are pumped with the back.
- Any training begins with warming up and ends with stretching.
A stronger core is a true investment in health, and its importance only increases over time.
Myths and reality
Another point that needs to be carefully studied before drawing up a training program.
- “If I train my arms, shoulders and back, soon my body will look like a man’s.” No! The female body is designed in such a way that you will never look like a man, unless, of course, you take any substances. Such workouts will give you beautiful relief and fit.
- “If I train as often as possible, I will achieve immediate results.” This will only result in injuries and strains to your muscles. Muscles are a living part of the body that needs to rest. Therefore, you should have an interval of 2-3 days between workouts.
- “The longer I train, the better the results will be.” Your results do not depend on the duration of your training, but on their quality.
- “Any workout on the Internet will do for me.” No. Each girl must make her own individual plan. If you work out with a trainer, he will select the most suitable workout for you. If you are a beginner, then do not take on professional training, but start from the very basics.
- “If I sweat a lot, I’ll lose weight faster and become more toned.” Of course, in this case you will lose a lot of water from your body. But the amount of water is quickly restored in the body. And many, taking advantage of this myth, begin to put on warm clothes, wrap themselves in cling film and actively train. Such manipulations can lead to thickening of the blood, and subsequently to the formation of blood clots and a slowdown in metabolism. Wear light clothes for training so as not to harm yourself!
Why does a girl need to pump her back?
The back is the second largest muscle group by volume, which performs vital functions. They not only participate in almost all movements, but also protect the spine and internal organs. It is the spine and back, as its main protection, that provide a person with mobility. Therefore, back training for girls should first of all be considered from the point of view of anatomy and practicality.
The myth that women do not need to do exercises for the back muscles in order not to increase muscle volume is devoid of any logic. It contradicts human physiology and anatomy. Moreover, in order to pump up a girl’s back to the volume of male athletes, she needs to work with huge weights and a special training regimen. This is only possible in professional crossfit, where the load between men and women is almost the same.
If we highlight all the reasons why a girl should pump her back, then it is worth noting:
The importance of warming up and cooling down
When choosing a training program, girls and women often focus on the exercises of the main part of the workout, often omitting such moments as warm-up and cool-down. If the trainer will definitely remind you of them in the gym, then at home you should develop a rule yourself: start each back workout with a warm-up and end with a cool-down.
Warm-up is a certain set of movements that helps warm up the body and the necessary muscle groups, preparing them for subsequent physical activity. Thanks to the warm-up, your muscles will become more elastic and mobile, the work of ligaments and joints will be activated, which will help reduce the likelihood of injury.
The final stage of training is the cool-down. It is necessary for the body to slowly return to a calm state, ensuring normalization of breathing and heartbeat, relieving muscle tension and fatigue. The cool-down includes simple movements: you can sit down, do deep breathing cycles (if you wish, you can close your eyes and think about something pleasant).
Back muscles and features of their pumping
To make your home workouts as effective as possible and achieve the desired results, it is worth considering which muscles are located around the spine and chest. There are 3 muscle groups in this part of the body:
- Transverse spinous (thanks to them, people move the rib area)
- Extensor muscles (they allow you to move your body)
- Belt muscle frame
- Erector vertebrae muscle (one of the strongest muscles in the body as it holds the body in an upright position)
The key to correctly working out muscle fibers for women is regularity and average intensity of training. Simply put, it is important not to overdo it, otherwise the silhouette will lose its femininity, and movements may become a little constrained (this is familiar firsthand to powerlifters, weightlifters and other guys who tend to over-build muscles).
