You can’t see it without contortions in a mirror, but devote time to your back and you’ll not only gain backless-dress confidence, you’ll improve posture and prevent injury. Learn how to strengthen your back muscles with this 10 minute back workout for women, with variations for beginners, intermediates and advanced fitness levels…
When it comes to strength training, many of us will often focus on toning up our stomachs, legs, bums and arms. One key area that is often neglected is our back. However, a strong back will greatly improve your posture and aid your body in a range of sports and activities, so it’s important to target these muscles – even if we can’t see them!
Below, we’ve rounded up some simple tips to help you strengthen and tone your back muscles, along with a handy 10 minute back workout for women, complete with variations for every fitness level…
6 ways to tone and strengthen your back
- Pilates is the ultimate posture exercise and fab for toning your back muscles.
- During the day, realign your upper body to engage your back muscles – rotate your shoulders up and around until you bring the blades together.
- Book a regular deep-tissue massage to target tension in your back and improve your flexibility during exercise.
- Include the rowing machine in your gym cardio regime. To boost your back, bend forwards from the hips rather than curving your spine as you row.
- If you spend time hunched over a computer or steering wheel, take regular breaks to open up the front of your body. Do some roll-downs
and roll-ups to activate your spine. - Don’t neglect your back in your beauty regime – ask your partner to exfoliate and moisturise the bits you can’t reach.
- Try our 10 minute back strengthening workout!
Which 10 minute back workout is right for me?
Wondering which level is right for you? For those who have never tried back-strengthening exercises before, or if you’ve taken a long break from fitness, we recommend starting with the beginner circuit, before gradually building up to the higher difficulties.
If you have been including back workouts in your fitness regime for a few months, try out the intermediate circuit to continue your strength-training journey. Or, if you’re a practiced pro when it comes to building those back muscles, skip straight to the advanced circuit at the end of the page.
Before trying any of these back-strengthening circuits, be sure to complete a thorough warm-up. Then, at the end of your 10 minute back workout, do a cool-down and stretch to prevent any muscle soreness the next day.
10 Minute Back Workout – Beginner
What to do: Once you’ve warmed up, perform this circuit twice. You’ll need your resistance band, so prepare it beforehand.
1. Resistance band seated row – 15 reps
Benefits: A dynamic move to work your upper arms, abdominals and back.
- Loop your resistance band round a door handle or similar. Secure it so it’s at chest height when you sit down, with no slack.
- Sit up straight on your mat, knees bent at 90°, feet flat on the floor and shoulder-width apart.
- Hold the handles of the band at arm’s length in line with your shoulders (A).
- Keeping your elbows tight to your body, pull your arms back. Keep looking forwards (B).
- Return to the starting position. Aim to do 15 reps.
Move straight on to the next exercise.
2. Four-point box – 10 reps (alternating)
Benefits: Fabulous for your deep core and the stabilising muscles around your spine.
- Kneel on all fours, looking at the floor. Your hands should be positioned under your shoulders, knees under your hips and your spine straight (A).
- Switching on your core muscles, extend your right arm and left leg out to the same height. Avoid shifting to one side or raising your head as you move (B).
- Hold and return to the start position, then swap sides and repeat. Aim to do 10 reps, 5 on each side.
Rest for 30 seconds before moving on to the next exercise.
3. Resistance band seated row – 10 reps
Benefits: A dynamic move to work your upper arms, abdominals and back.
- Loop your resistance band round a door handle or similar. Secure it so it’s at chest height when you sit down, with no slack.
- Sit up straight on your mat, knees bent at 90°, feet flat on the floor and shoulder-width apart.
- Hold the handles of the band at arm’s length in line with your shoulders (A).
- Keeping your elbows tight to your body, pull your arms back. Keep looking forwards (B).
- Return to the starting position. Aim to do 10 reps.
Move straight on to the next exercise.
4. Dorsal raise with shoulder rotation – 5 reps (hold each for a count of four)
Benefits: This move will strengthen your lower back and increase flexibility in your shoulders, back and chest.
- Lie face-down on a mat, looking down but with your chin in line with your spine, rather than tucked in. Extend your arms to the sides so they’re in line with your shoulders, palms facing down, hovering just above the floor (A).
- Engage your abdominals and lift your upper body gently from the mat, turning your palms out.
- When you’ve reached your full range, twist your hands back so your thumbs point towards the ceiling and squeeze your shoulder blades together (B). Hold for a count of four, then return to the start. Aim to do 5 reps.
Rest for 30 seconds before moving on to the next exercise.
5. Resistance band seated row – 8 reps
Benefits: A dynamic move to work your upper arms, abdominals and back.
- Loop your resistance band round a door handle or similar. Secure it so it’s at chest height when you sit down, with no slack.
- Sit up straight on your mat, knees bent at 90°, feet flat on the floor and shoulder-width apart.
- Hold the handles of the band at arm’s length in line with your shoulders (A).
- Keeping your elbows tight to your body, pull your arms back. Keep looking forwards (B).
- Return to the starting position. Aim to do 8 reps.
Move straight on to the next exercise.
6. Aquaman – 10 reps (alternating)
Benefits: This Pilates-style exercise works all your posterior muscles from your shoulders to your hamstrings.
- Lie face-down on a mat with your arms stretched out in front of you, hands in line with your shoulders, and your toes pointed.
- Keeping your pubic bone pressed down and your bum squeezed, gently lift your upper back, head and legs slightly off the mat.
- Keeping your focus forwards, simultaneously extend your right arm and left leg a little higher (A).
- Alternate arms and legs slowly in a swimming motion (B). Aim to do 10 reps.
Rest for 30 seconds before repeating the circuit again.
10 Minute Back Workout – Intermediate
What to do: Do this circuit twice. Make sure your dumbbells and gym ball are ready, and don’t forget to stretch out afterwards.
1. Dumbbell bent over row – 10 reps
Benefits: Great for the sets of muscles that criss-cross your upper back.
- Dumbbells in hands, stand with your feet shoulder-width apart, keeping a bend in your knees. Bend forwards from the hips, letting
your arms hang down beneath your shoulders, palms facing in (A). - Holding your torso still, take a deep breath in and pull the dumbbells up to chest height, keeping your elbows close to your body and making sure they don’t flail outwards (B). Pause briefly before returning to the start. Try to do 10 reps.
Move straight on to the next exercise.
2. Prone press on gym ball – 10 reps
Benefits: A great multi-tasker for your upper back, shoulders, arms and abdominals.
- Take your dumbbells and support your navel and hips on a gym ball, wedging your feet flat against a wall. Your legs should be extended, with a slight bend in the knees. Hold the dumbbells in line with your ears, your elbows bent at a 90° angle, palms facing forwards (A).
- Keeping your upper body in a straight line, power your arms out in line with your eyes, keeping your palms facing the floor and maintaining the gap between the dumbbells – don’t let them touch as you extend (B).
- Bring your arms back in to the starting position. Aim to do 10 reps.
Move straight on to the next exercise.
3. Dorsal raise with shoulder rotation – 10 reps
Benefits: This move will strengthen your lower back and increase flexibility in your shoulders, back and chest.
- Lie face-down on a mat, looking down but with your chin in line with your spine, rather than tucked in. Extend your arms to the sides so they’re in line with your shoulders, palms facing down, hovering just above the floor (A).
- Engage your abdominals and lift your upper body gently from the mat, turning your palms out.
- When you’ve reached your full range, twist your hands back so your thumbs point towards the ceiling and squeeze your shoulder blades together (B). Hold for a count of four, then return to the start. Aim to do 10 reps.
Rest for 1 minute before moving on to the next exercise.
4. Dumbbell bent over flye – 10 reps
Benefits: Target your back by taking arm strength out of the equation.
- Dumbbells in hands, stand with your feet shoulder-width apart, keeping a slight bend in your elbows. Bend forwards at the hips, focusing on the floor, and bring the weights together, palms facing in (A).
- Smoothly raise your arms out to the sides until they’re level with your shoulders, keeping the slight bend in your elbows. Squeeze your shoulder blades slowly together (B), then lower your arms. Try to do 10 reps.
Move straight on to the next exercise.
5. Gym ball back extension with twist – 10 reps (alternating)
Benefits: Brilliant for your obliques (the muscles on either side of your stomach, lower back and chest).
- Lie over a gym ball with your feet wedged against a wall, knees slightly bent, focusing on the floor. Place your fingers on your temples and point your elbows out to the side, avoiding hunching your shoulders (A).
- Breathe in and, as you exhale, raise your upper body and twist to the right, making sure you keep your spine and head aligned as you move (B).
- Don’t over-extend your spine.
- Hold for a second before lowering slowly.
- Alternate twisting to each side, aiming to do 10 reps in total.
Move straight on to the next exercise.
6. Four-point box – 6 reps (alternating – hold each for a count of four)
Benefits: Fabulous for your deep core and the stabilising muscles around your spine.
- Kneel on all fours, looking at the floor. Your hands should be positioned under your shoulders, knees under your hips and your spine straight (A).
- Switching on your core muscles, extend your right arm and left leg out to the same height. Avoid shifting to one side or raising your head as you move (B).
- Hold for a count of four and return to the start position, then swap sides and repeat. Aim to do 6 reps in total.
Rest for 1 minute before repeating the circuit again.
10 Minute Back Workout – Advanced
What to do: Perform the first exercise followed immediately by the second – that’s one superset. Do Superset 1 three times, resting for 40 seconds between each. Then rest for one minute and do the same with Superset 2.
Superset 1:
1a. Dumbbell bent-over row – 12 reps
Benefits: Great for the sets of muscles that criss-cross your upper back.
- Dumbbells in hands, stand with your feet shoulder-width apart, keeping a bend in your knees. Bend forwards from the hips, letting
your arms hang down beneath your shoulders, palms facing in (A). - Holding your torso still, take a deep breath in and pull the dumbbells up to chest height, keeping your elbows close to your body and making sure they don’t flail outwards (B). Pause briefly before returning to the start. Try to do 12 reps.
Move straight on to the next exercise.
1b. Dumbbell bent-over flye – 12 reps
Benefits: Target your back by taking arm strength out of the equation.
- Dumbbells in hands, stand with your feet shoulder-width apart, keeping a slight bend in your elbows. Bend forwards at the hips, focusing on the floor, and bring the weights together, palms facing in (A).
- Smoothly raise your arms out to the sides until they’re level with your shoulders, keeping the slight bend in your elbows. Squeeze your shoulder blades slowly together (B), then lower your arms. Try to do 12 reps.
Rest for 40 seconds, then repeat exercises 1a & 1b. Perform superset 1 three times in total, then rest for 1 minute before moving on to superset 2.
Superset 2:
2a. Prone press on gym ball – 12 reps
Benefits: A great multi-tasker for your upper back, shoulders, arms and abdominals.
- Take your dumbbells and support your navel and hips on a gym ball, wedging your feet flat against a wall. Your legs should be extended, with a slight bend in the knees. Hold the dumbbells in line with your ears, your elbows bent at a 90° angle, palms facing forwards (A).
- Keeping your upper body in a straight line, power your arms out in line with your eyes, keeping your palms facing the floor and maintaining the gap between the dumbbells – don’t let them touch as you extend (B).
- Bring your arms back in to the starting position. Aim to do 12 reps.
Move straight on to the next exercise.
2b. Gym ball back extension with twist – 12 reps
Benefits: Brilliant for your obliques (the muscles on either side of your stomach, lower back and chest).
- Lie over a gym ball with your feet wedged against a wall, knees slightly bent, focusing on the floor. Place your fingers on your temples and point your elbows out to the side, avoiding hunching your shoulders (A).
- Breathe in and, as you exhale, raise your upper body and twist to the right, making sure you keep your spine and head aligned as you move (B).
- Don’t over-extend your spine.
- Hold for a second before lowering slowly.
- Alternate twisting to each side, aiming to do 12 reps in total.
Rest for 40 seconds, then repeat exercises 2a & 2b. Perform superset 2 three times in total.
