Bring Sexy Back With These Top Exercises…

Sexy Back

Bring sexy back with these back workouts…

For some women, nothing could make them more self-conscious than wearing a blouse or a shirt with skin folds showing under their bra.

This is one reason why women want a sexy, shapely and toned back.

But having a toned back serves more than aesthetic purposes.

Consistent resistance training also builds strong bones and muscles.

Women are more susceptible to osteoporosis than men and the first area that gives out is the back.

Here are 3 routines that will help you develop a toned, shapely back.

These routines have 3 different objectives:

1. Toning – Focuses on effective compound exercises such as the Deadlift which recruit the highest number of muscle fibres to help you get a toned back as fast as possible.

2. Fat Burning – In this workout, the intensity is raised by supersetting the first 2 exercises.

Supersetting is the principle of doing 2 exercises alternately. It will increase blood flow to the back and improve fat burning.

3. Conditioning – These exercises are purely machine-based which allows you to focus on the targeted muscle groups more intently.

The objective is to bring out more detail and toning quality.

Back Workout 1:  Toning

1. Deadlift – 4 sets x 5 reps
2. Hammer Strength Row – 3 sets x 10-12 reps
3. Hammer Strength Lat Pull – 3 sets x 12-15 reps

Back Workout 2:  Fat Burning

1. Inverted Rows – 3 sets x 15-20 reps; superset with
2. Pendlay Rows – 3 sets x 8-10 reps
3. Assisted Pull Ups – 3 sets x 12-15 reps

Back Workout 3:  Conditioning

1. Smith Machine Bent Over Row – 4 sets x 10 reps
2. Incline Dumbbell Row – 3 sets x 10-12 reps
3. Cable Squat Row – 3 sets x 12-15 reps

Back Workout Training Schedule

This is a back prioritisation program. It will tone your entire back from top to bottom but many of the exercises will work even your rear shoulders, thighs, glutes, hamstrings and abs.

You have to train your back twice a week to get results. Rotate the 3 workouts so that each program gets utilised every 10 days.

Spreading out the programs this way prevents your body from adapting to the same stimuli and should keep you progressing.

Week Mon Tue Wed Thu Fri Sat Sun
1 Back Workout A Chest, Shoulders, Arms Rest Legs, HIIT Sprints Back Workout B HIIT Bodyweight Complex Rest
2 Back Workout C Chest, Shoulders, Arms Rest Legs, HIIT Sprints Back Workout A HIIT Bodyweight Complex Rest
3 Back Workout B Chest, Shoulders, Arms Rest Legs, HIIT Sprints Back Workout C HIIT Bodyweight Complex Rest
4 Back Workout A Chest, Shoulders, Arms Rest Legs, HIIT Sprints Back Workout B HIIT Bodyweight Complex Rest

A few notes to get the most of your back workout:

1. Always warm up with dynamic stretches before exercising. Do not start exercising until you are confident that your body is ready.

2. Always focus on form and technique especially on the Deadlift and other free weight exercises.


Deadlift is an essential exercise that hits the lower back as well as glutes and hamstrings

3. Get your breathing pattern on point when training back. Take a deep breath or inhale on the negative and exhale on the positive portions of the exercise.

4. Make sure to work through a full range of motion when training back and get a strong contraction at the top position.

5. Use a weight you can comfortably handle in these exercise. It should never be too light that you won’t be challenged or too heavy that you cannot maintain good form.

6. Try to increase the amount of resistance every week by:

  • Increasing the weight
  • Adding another rep
  • Adding an extra set
  • Decreasing the rest period

7. Always do static stretching exercises after training back.

The back requires more focus and concentration because you do not see the muscles as you are working them.

You have to rely mostly on feel by staying true to correct form and technique.

With consistency, dedication and determination your back will become a source of pride not insecurity.