Best Back Workout For Women's

1.Machine-Assisted Pull-Up

1. Use an assisted pull-up machine or securely attach a heavy-duty band to a pull-up station, securing it around just one knee. The tension should be taut enough to pull that lower leg up. Grasp the bar with an overhand grip just outside shoulder width and hang at full arm extension. This is your start position.
2. Keeping your body straight, contract your lats to pull yourself up as high as you can, driving your elbows down.
3. Slowly release to full arm extension. Repeat for the required number of reps and safely dismount from the apparatus.

2.Wide-Grip Lat Pull-down

1. Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.
2. Grab the bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.
3. As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
4. As you breathe out, bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary and only the arms should move. The forearms should do no other work except for holding the bar; therefore do not try to pull down the bar using the forearms.
5. After a second at the contracted position squeezing your shoulder blades together, slowly raise the bar back to the starting position when your arms are fully extended and the lats are fully stretched. Inhale during this portion of the movement.
6. Repeat this motion for the prescribed amount of repetitions.

Variations: The behind the neck variation is not recommended as it can be hard on the rotator cuff due to the hyperextension created by bringing the bar behind the neck.

3.Seated Cable Rows

1. For this exercise you will need access to a low pulley row machine with a V-bar. Note: The V-bar will enable you to have a neutral grip where the palms of your hands face each other. To get into the starting position, first sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked.
2. Lean over as you keep the natural alignment of your back and grab the V-bar handles.
3. With your arms extended pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly arched and your chest should be sticking out. You should be feeling a nice stretch on your lats as you hold the bar in front of you. This is the starting position of the exercise.
4. Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it until you touch the abdominals. Breathe out as you perform that movement. At that point you should be squeezing your back muscles hard. Hold that contraction for a second and slowly go back to the original position while breathing in.
5. Repeat for the recommended amount of repetitions.

Caution: Avoid swinging your torso back and forth as you can cause lower back injury by doing so.

Variations:

You can use a straight bar instead of a V-Bar and perform with a pronated grip (palms facing down-forward) or a supinated grip (palms facing up-reverse grip).

4.Bent Over Dumbbell Row

1. Holding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
2. Now, while keeping the torso stationary, breathe out and lift the barbell to you. Keep the elbows close to the body and only use the forearms to hold the weight. At the top contracted position, squeeze the back muscles and hold for a brief pause.
3. Then inhale and slowly lower the barbell back to the starting position.
4. Repeat for the recommended amount of repetitions.

Caution: This exercise is not recommended for people with back problems. A Low Pulley Row is a better choice for people with back issues.

Also, just like with the bent knee dead-lift, if you have a healthy back, ensure perfect form and never slouch the back forward as this can cause back injury.

Be cautious as well with the weight used; in case of doubt, use less weight rather than more.

Variations: You can perform the same exercise using a supinated (palms facing you) grip.

5.One-Arm Dumbbell Row

1. Choose a flat bench and place a dumbbell on each side of it.
2. Place the right leg on top of the end of the bench, bend your torso forward from the waist until your upper body is parallel to the floor, and place your right hand on the other end of the bench for support.
3. Use the left hand to pick up the dumbbell on the floor and hold the weight while keeping your lower back straight. The palm of the hand should be facing your torso. This will be your starting position.
4. Pull the resistance straight up to the side of your chest, keeping your upper arm close to your side and keeping the torso stationary. Breathe out as you perform this step. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. Also, make sure that the force is performed with the back muscles and not the arms. Finally, the upper torso should remain stationary and only the arms should move. The forearms should do no other work except for holding the dumbbell; therefore do not try to pull the dumbbell up using the forearms.
5. Lower the resistance straight down to the starting position. Breathe in as you perform this step.
6. Repeat the movement for the specified amount of repetitions.
7. Switch sides and repeat again with the other arm.

Variations: One-arm rows can also be performed using a high pulley or a low pulley instead of a dumbbell.

6. SUSPENDED ROW

Why this move kicks ass: Beside being an excuse to finally use the BDSM-looking TRX equipment, this move engages all of the same muscles as the classic dumbbell row, and it's really safe for your shoulders, says Boyle.

How to do it: Grab the TRX handles in both hands, and stand facing the anchor point with feet shoulder-width apart and arms straight in front of you. Lean back, and walk your feet forward to the appropriate resistance angle (A). Keeping your shoulders pulled down and back, bend your elbows to pull your chest toward the handles (B). Pause, then return to the start with a slow controlled movement. That's one rep.

7.LYING SUPPORTED ELBOWS-OUT   DUMBBELL ROW

Why this move kicks ass: "You don't need to use a lot of weight in order for this to be an effective move," says Ballantyne.

How to do it: Instead of standing, perform the exercise while lying chest down on a bench that's set to its lowest incline. Let the dumbbells hang at arm's length from your shoulders (A). Keeping your elbows flared out, row the dumbbells toward the sides of your chest (B). Pause, then slowly lower the dumbbells. That's one rep

8. RENEGADE ROW

Why this move kicks ass: The renegade row is a serious back strengthener and also works your core, says Borden.

How to do it:  Grab a pair of dumbbells, and assume a pushup position with your hands on the weights, arms extended, and feet slightly wider than hip-width apart (A). Bend your right arm, and raise the dumbbell to chest level, pressing the left dumbbell into the floor for balance (B). Lower the weight to the floor, then repeat the move by rowing the left dumbbell. That's one rep.

10 Best Muscle-Building Back Exercises!

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