Your back is responsible for everything from a good posture to an impressive gate. If your back muscles are weak, your posture and gait will be negatively impacted by the weak back muscles. But a toned back can not only improve your frame but your gait as well. Here I will tell you about female upper back workout so you can tone your back muscles and look smart and confident.
Bodyweight Good Morning
It is a powerhouse for your back as it works on everything from quads to glutes to hamstrings to lower back that make your back muscles.
How To:
- Stand straight with your feet hip-width apart
- Place your hands on your hips or back of your head
- Relax your knees to be comfortable
- Lower your torso until it comes parallel to the floor
- Stop for a couple of seconds and back
- Practice 10-15 reps a day
Scapular Pushups
Scapular pushups are the best female upper back workout for both beginners and experienced athletes. Also, this exercise is quite helpful in toning the upper back muscles.
How To:
- Come in a high plank position with your core engaged
- Beginners can lower their knees to feel comfortable
- Seasoned athletes can keep their legs stretched
- Keep your hands directly under your shoulders and straight
- Lower your body for about 1-2 inches and stop
- Hold the rep for up to 5 seconds and back
- Practice 10-15 reps a day
Superman
Superman is a great exercise for your back. It has many advantages such as it can relieve back pain, improve your posture, and strengthen your core. Also, you can practice at home without requiring any accessories.
How To:
- Lie down on your stomach with your hands and legs extended backward
- Take a deep breath and raise your head, chest, and legs off the mat
- Try to raise your torso and legs as much as you can and hold the pose
- Feel the tension on your back muscles for 5 seconds and back
- Relax and get ready for a few more reps
Plank Up Downs
It is a great female upper back workout that involves moving your body up and down in slow motion without disturbing your body alignment. It is an advanced workout that works on the entire back muscles.
How To:
- Come down in a high plank position
- Keep your back and legs in a straight line
- Lower one arm at a time for Plank down
- Similarly, raise one arm at a time for Plank up
- It is one rep complete
- Take a short break before starting the second rep
- Practice 10 reps a day
Swimmers
It is one of the most convenient back exercises that you can practice comfortably in your home gym. It works for all back muscles but its biggest advantage is it carries a minimal risk of injury.
How To:
- Lie down on your stomach
- Stretch your hands out in front
- Squeeze your glutes to start
- Raise your right hand and left leg
- Hold the pose for a while
- Return to the original position
- Repeat it with the left hand right leg
- Practice 5 reps with each hand and leg
Bird Dog Female Upper Back Workout
It is a simple female upper back workout that anyone can practice with little training. It is a good exercise to start toning your back muscles.
How To:
- Come down on all your fours with your hands directly under your shoulders and palms flat on the floor
- Keep your back and neck straight
- Extend your left hand and the right leg
- Hold the pose for a while to feel the stretch on your back
- Repeat it with the right hand and left leg
- Do 5 reps with each hand and leg
Incline Pushup
Beginners should start with this upper back exercise. It is both simple and useful. The advantage of this workout is that it works on the entire back muscles.
How To:
- Come down in a high Plank position with your hands firm on an elevated surface such as stairs
- Keep your legs, back, and neck in a straight line
- Lower your body in pushups but stop before touching the surface
- Keep your body straight while doing pushups
- Do 10-15 pushups daily
Hand Release Pushup
Pushups are good female upper back workout because they involve back muscles, shoulder blades, hands, and glutes.
How To:
- Lie down on your stomach with your palms under your chest
- Raise your torso leaving your legs on the mat
- Stretch your hands fully and come down for a pushup
- Let your body rest on the mat before going up for the second rep
- Do 10-15 reps daily
Front Raise to Lateral Raise
This workout can be done with or without dumbbells. Beginners should start without dumbbells to get experience and prevent injuries.
How To:
- Stand straight with your feet hip-width apart and hands on your thighs
- Make fists with both hands and extend your hands before your chest in front raise
- Come down for a lateral raise
- Raise your hands to your sides making a straight line with your shoulders
- Do 10-15 reps daily
Pull Ups
It is a classic exercise to strengthen back muscles. It involves body weight and it works for the entire body. Also, it gives quick results.
How To:
- Stand under a pull-up bar with your feet hip-width apart
- Grab the bar and push your body up until your chin touches the bar
- Slowly come down and gear up for the second rep
- Do 10-15 reps daily
Conclusion – It is only with a regular female upper back workout that you can achieve the right shape of your back. Also, it takes dedication, hard work, and training to achieve your functional fitness goal. Back exercises can do more than simply boost your overall appearance. With back exercises, you can easily burn fat and get freedom from back pain.
FAQs
Q: What Does An Upper Back Workout do for Females?
A: It boosts strength, improves posture, and shape the back
Q: What Exercise Works The Female Upper Back Most?
A: Pushups
Q: Which Female Upper Back Workout Reduces Fat?
A: Superman
Q: What Causes Pain In the Upper Back?
A: Inflammation and micro tears in muscles
Q: Which Back Shape Is Most Attractive?
A: Broad V-shape
Disclaimer – The above information about back exercises is for educational purposes only. People are advised to practice any upper back exercise only after proper training and under the supervision of a gym instructor.