Back Training for Women – Explosive Rear Delt Exercise

Why Women Should Embrace Back Workouts?

One of the most common concerns I hear from women is the fear that back workouts for women will lead to excessive muscularity or a “manly” appearance. This misconception—that weight training will automatically turn women into the next She-Hulk—is far too widespread. Because of this fear, many women either avoid back training altogether or modify their programs to prevent building what they call “man muscles.”

As a result, important muscle groups like traps, lateral deltoids, and rear deltoids are often neglected. However, properly developing these muscles is crucial. Strong traps and deltoids help counterbalance tight chest muscles, which are a common cause of poor posture and muscular imbalances. This imbalance often leads to:

• Upper and lower back pain
• Neck and shoulder strain
• Poor muscular symmetry that affects overall aesthetics

It’s important to understand that developing muscle doesn’t mean losing femininity. On the contrary, muscle is essential not only for a strong body but also for a lean, toned physique. With the right approach, back workouts for women can build a strong yet feminine upper body that looks and feels great.

Benefits of Developing a Strong Upper Body

Building a strong upper body offers several key benefits for women:

• Makes your waist look thinner — Broader shoulders and well-toned lats help create the illusion of an hourglass figure.
• Reduces lower back strain and pain — Strengthening upper body muscles takes pressure off the lower back.
• Alleviates neck and shoulder stiffness — Poor posture caused by muscle imbalances can be improved by developing stronger rhomboids and lats.
• Promotes good posture and confidence — A strong upper body encourages standing taller, which makes women appear healthier and more confident.

To support your training and maintain a lean physique, incorporating a high-quality protein supplement can be beneficial. ISONATURAL Pure Whey Protein Isolate is an excellent choice for women seeking a natural and effective protein source.

Key Features of ISONATURAL:

• 27 grams of pure whey protein per scoop — Supports muscle recovery and growth.
• Zero added sugars — Sweetened naturally with stevia and monk fruit extract.
• 99% lactose-free — Suitable for those with lactose sensitivities.
• Gluten-free and soy-free — Ideal for individuals with dietary restrictions.
• No artificial flavors, colors, or sweeteners — Ensures a clean and natural supplement.

By integrating ISONATURAL into your routine, you can enhance your upper body strength while maintaining a healthy and balanced diet.

Assuming you work in an upper body/lower body split, your upper body can be trained in a circuit. This circuit is cable-based. To keep your rest time to a minimum, make sure you have all the required cable attachments (ropes, bars and handles) within arms’ reach. Perform all exercises back-to-back, resting only to switch cable attachments. Repeat each circuit 3 times and limit your rest time in between circuits to 1 to 2 minutes.

High Cable Crossovers – 12-15 reps

• How to Perform: Stand between two high pulley cables, grasp the handles with palms facing down. Step forward slightly with one foot for balance. With a slight bend in your elbows, pull the cables downward and together in front of your body, crossing your hands over if desired. Slowly return to the start.
• Proper Form: Keep your core tight and shoulders down and back. Maintain a slight bend in your elbows throughout. Avoid using momentum; the movement should be controlled.
• Tips: Focus on squeezing your chest and back muscles at the peak contraction. Adjust the cable height to target different parts of the chest and upper back.
• Watch Out For: Don’t overextend your shoulders forward, which can cause strain. Avoid locking elbows or jerking the cables.

Push-Ups – To Failure

• How to Perform: Start in a plank position with hands shoulder-width apart. Lower your body by bending your elbows until your chest almost touches the floor. Push back up to the start position.
• Proper Form: Keep your body in a straight line from head to heels. Engage your core and glutes to avoid sagging hips.
• Tips: If full push-ups are too challenging, modify by dropping knees to the ground. Increase intensity by elevating feet.
• Watch Out For: Avoid letting your hips sag or pike up. Keep your neck neutral to avoid strain.

Standing Straight Arm Pulldowns (barbell) – 12-15 reps

• How to Perform: Hold a barbell with an overhand grip, hands shoulder-width apart. Stand tall with feet shoulder-width apart. Keeping your arms straight, pull the bar down toward your thighs by engaging your lats. Slowly return to the start.
• Proper Form: Keep your shoulders down and chest up. Maintain a slight bend in the knees and avoid swinging the torso.
• Tips: Focus on initiating the pull from your back muscles, not your arms. Control the barbell throughout.
• Watch Out For: Don’t use momentum or lean backward. Avoid locking elbows completely.

Leaning Cable Lateral Raise – 12-15 reps

• How to Perform: Hold a cable handle with one hand and lean away from the machine. With a slight bend in the elbow, raise your arm out to the side until parallel to the floor. Lower slowly.
• Proper Form: Keep your torso stable and core engaged. Raise your arm using the shoulder muscles, not momentum.
• Tips: Pause briefly at the top to maximize deltoid activation. Keep your wrist neutral.
• Watch Out For: Avoid shrugging your shoulder or swinging your body. Don’t lock your elbow.

Cable Upright Row – 15-20 reps

• How to Perform: Attach a straight bar to a low pulley. Stand upright and grip the bar with hands shoulder-width apart. Pull the bar straight up toward your chin, leading with your elbows. Lower slowly.
• Proper Form: Keep your back straight and chest up. Elbows should stay higher than your wrists throughout the movement.
• Tips: Focus on controlled movement and avoid pulling too high to protect your shoulders.
• Watch Out For: Avoid excessive internal rotation of the shoulders or using momentum. Don’t jerk the weight.

Bent-Over Barbell Row – 15-20 reps

• How to Perform: Hold a barbell with an overhand grip, bend at your hips until your torso is nearly parallel to the floor. Keep a slight bend in your knees. Pull the barbell towards your lower chest/upper stomach. Lower back down slowly.
• Proper Form: Keep your back flat and core braced. Pull with your elbows, squeezing the shoulder blades together at the top.
• Tips: Avoid rounding your lower back. Use a weight that allows controlled form.
• Watch Out For: Don’t jerk the barbell or use your lower back to lift. Avoid letting your shoulders slump forward.

EZ Bar Bicep Curl – 12-15 reps

• How to Perform: Stand holding an EZ bar with an underhand grip at shoulder width. Curl the bar toward your chest by bending your elbows. Lower slowly.
• Proper Form: Keep elbows close to your body and avoid swinging. Maintain a straight posture and engage your core.
• Tips: Use a full range of motion and squeeze your biceps at the top. Control the lowering phase.
• Watch Out For: Avoid using your back or shoulders to lift. Don’t let your elbows drift forward.

Cable Triceps Kickbacks – 12-15 reps

• How to Perform: Attach a handle to a low pulley. Holding the handle, bend over slightly with a flat back. Keep your elbow close to your side and extend your arm backward until straight. Return slowly.
• Proper Form: Keep your upper arm stationary and only move your forearm. Engage your core for stability.
• Tips: Pause and squeeze the triceps at full extension. Keep the movement slow and controlled.
• Watch Out For: Avoid swinging your arm or moving your shoulder. Don’t arch your back.

Best Back Exercises for Women

Being a strong and feminine woman has just been made a bit simpler. Step up the intensity with a circuit, increase your protein with Isofemme, and stand taller and prouder with a strong back and shoulder set. Other Back Exercises for Women to strengthen women's back muscles include:

• rear deltoids
• posterior deltoids
• reverse fly
• shoulder workouts
• deltoid muscle
• slight bend twist
• rear delt exercises
• upper arm flexes
• bent over rows
• rope face pull
• arms out to the side
• raise your arms
• rotator cuff turns
• rear delt row