Back workout routine for women

Back workout routine is associated with pulling. When you pull something you use your upper back muscles. To workout your lower back you have to lift your upper body while your lower body stays fixed.

Upper back workout

Your legs are open on shoulder width. Bend body to the front; watch your waist – no tension in the waist. Handle barbells in the hands. Bend elbows and lift barbells. When lift dumbbells exhale, when lower inhale.

What is important for this exercise?
Bend a little knees this will give you more stability and will release tension in legs.
Breath.
Your back is straight, no tension in the waist.Do 3 sets, each set 8-10 reps.

How to choose proper barbells for back workout routine?
Make a test. Take 2 dumbbells, each 5 kilos (app. 10 pounds) and try to do 8 reps. After the first set you have to feel something in your upper back. In the second set you have to feel difficulty when you do last 2 reps. In the third set you last 4 reps are very difficult for you.

Don’t do all tests in one workout because it becomes invalid after every test, because you are getting tired. You can choose your proper weights during a week, or even a month.

Exercise for upper back without barbells

In the gym there are several machines for back workout. You can recognize them by this that somebody pulls something. Usually it is a bench where you sit and a lever to pull. You can pull lever towards your abs or from the above towards your chest. If you are not sure, ask trainer to show you proper exercise execution.

Lower back workout routine - Hyperextensions

There is special machine in the gym for this exercise; in the end I explain how to do it at home without machine.

Hyperextensions are associated with lifting and lowering upper body. You put your feet under a pad (in the gym you will see the machine and easily understand where to put body and feet, the principle is that your feet are under pad and this restrain your legs).

From this position slowly lower your upper body at the waist until it is perpendicular to the floor. Then slowly lift your upper body back to the starting position. At the top of the movement arch your back and hold this position for a second to maximize the peak contraction.

Important things for Hyperextensions

When you lift the body exhale, when you lower inhale.
Try to make 3 sets, each set 10reps. You will feel a warm in your waist. If you feel pain – stop. Have a rest and do some more reps. Watch to feel difficulty, but not strong pain. Gradually you will increase strength of your lower back muscles and naturally will increase number of reps.

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