Most women often overlook the importance of back day workouts. Why? because you feel that you’re not making any progress and whatever progress you make is something you actually cannot see.

Well, how can you see progress on your back?

It can be frustrating, I know. However, the important thing to understand is that on your way to a complete body transformation and you getting the physique that you always wanted, the core foundations is always going to working your back.

It’s a step by step process, something you have to go through to get the slim waist and the kind of curves you’ve always dreamt about.

In today’s post, I will be guiding you through the process of how you can sculpt your back and together we will discuss one of my favorite back day routines. The best part about this workout is that it can done from the comfort of your home.

Let’s get started.

Overview Of The Workout

What you may need: exercise mat and dumbbells.


  • Reverse Snow Angels

  • Superman


  • Dumbbell Bent Over Row

  • Kneel One Arm Row

Grand Finale

  • Yoga Cat/Cow

  • Cobra Stretch

  • Child’s Pose

Ladies, are you still with me?

1. Reverse Snow Angels

Place your exercise mat on the ground and position yourself facedown with your arms at your sides and palms facing down. Next, slowly lift your hands off the ground and as you do this, you will feel a squeeze between your shoulder blades.

With your head facing down, in a controlled and slow manner, move your arms up past your shoulders and up to your ears until your thumbs meet directly above your head. Bring your arms back to the starting position. Repeat for 3 sets of 15 reps.

The key thing is to keep your breathing right as you go through each of these motions.
Breathe in as you move your arms above your shoulders and breathe out when you come back to original position.

2. Superman

Lie down on your stomach with your chin resting on the ground. Bring your legs together and extend your arms past your head so your biceps are alongside your ears. Now it’s time to start.

Engage your back, glutes and shoulders to raise your legs and torso a few inches off the ground. Reach your fingertips away from you. Hold this position for a five counts and then with control, lower back down to the ground. Repeat for 3 sets of 10 reps.


1. Dumbbell Bent Over Row

This workout can work your entire back! Stand with your feet shoulder-width apart, arms at your sides with a dumbbell in each hand. Bend your knees slightly without rounding your back. Hold the dumbbells straight down from your shoulders. Your wrists should be facing back with your knuckles facing the front. Pull the weights straight up to your sides and as you do this, your elbows will bend. Keep your torso in the same place and make sure only your arms are moving. As your elbows reach towards the ceiling, you should feel a squeeze between your shoulder blades.
Bring your arms back to the starting position with control. Repeat for 3 sets for 15 reps.

2. Kneel One Arm Row

For the starting position, bend at the hips and place one knee and the same side hand on a flat bench. Grab a dumbbell with your other hand and let it hang straight toward the floor with your elbow loose.
Now lift the dumbbell straight up towards your hip without moving anything else. At the top, your elbow should be pointed toward the ceiling as you squeeze your shoulder blades together. Breathe out when raising the dumbbell. Lower the dumbbell with control along the same path and breathe in as you do so. Repeat for 3 sets for 15 reps.

Grand Finale

Hurray! We are almost at the end of out workout ladies. Good job.
Now for the final part of this workout, we are going to go through some stretches.

1. Yoga Cat/Cow

Start on all fours, your knees should be hip-width distance and your hands should be directly below your shoulders. Inhale through your nose as you drop your belly; keep your tailbone towards the sky and lift your gaze (cow).
Now exhale and tuck your chin towards your chest. Lift your mid-back towards the ceiling and round your back (cat).

Do at least four rounds of these.

2. Cobra Stretch

Great pose to tighten abdominal muscles and the lower back. To begin, lie flat on the floor on your stomach with your legs extended. Keep your palms planted on either side of your head with your elbows tucked in close to your body. Take a full breath in. begin to straighten your arms and slowly push your body upwards. Your weight should be resting on your forearms. Make sure your hips remain on the ground. Hold this position for 20 seconds. Then slowly return to original position and repeat six rimes.

3. Child’s Pose

This pose gently stretches the muscles of your lower back. Start on your hands and knees on the ground, with your hands under your shoulders and knees under your hips. On an exhalation, reach out directly in front of you by extending your arms and placing your palms flat on the ground. As you do this, you torse will drape between your thighs. Inhale deeply in this posture. If this is too much, place a pillow under your belly. Stay here for 60 seconds or even longer. Perfect way to finish your workout.

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