The muscles of the back aren't the first ones that many people think of when they're planning a workout. However, the muscles of the lower back are important for proper posture and reducing back pain. Additionally, your lower back muscles form your core with your abdominals, so training your lower back can improve the appearance of your abs.
Seated (Cable) Rows
As fitness expert Karen Sessions points out in her article on A To Z Fitness website, building a sexy V-taper—the appearance of a slim waist, proportionate legs and broad shoulders—depends a lot on lower back exercises. Sessions points out that lat pull-downs are effective for your back, but tend to target your upper back muscles (latissimus dorsi). Seated rows, performed on a machine with a pulley and cable, can help target your lower back. For seated rows, try to keep a good posture with a straight back throughout the motion.
Dead Lift
Fitness expert Brad Borland calls the dead lift the "granddaddy of all exercises," because it can develop strength in your back muscles. The dead lift is also important for women who are looking to lose weight, according to exercise professional Randy Herring. He notes that the dead lift is highly effective for the lower back, among other muscle groups, and is an efficient calorie burning exercise.
To perform the dead lift, stand behind a weighted barbell with your feet shoulder-width apart. Grasp the bar with your palms facing down and bend your knees slightly to get into a slight squat. Hold tight to the bar and drive your heels into the ground, straightening your legs to bring the bar off the floor. Stand up straight with the bar at thigh level. Slowly lower the bar and repeat.
Pull-Ups
According to Bodybuilding website's article, "The Female Training Bible," pull-ups are an effective exercise for women who want to build strength and improve their physiques without getting bulky. In addition to your back, the pull-up can work your biceps and triceps, which can add a toned look to your arms.
To perform pull-ups, grip the pull-up bar with your palms facing away from you. Squeeze the muscles of your back and pull yourself up toward the ceiling until your chin is at the level of the bar. Slowly reverse the motion and repeat. "The Female Training Bible" notes that many gyms also have assisted pull-up machines if you can't complete pull-ups with your entire body weight.
Single-Arm Rows
Single-arm rows are performed with dumbbells. As the website Exercise Goals notes, performing rows with one arm at a time can weed out muscle imbalances. This is because each side of your back has to pull its own weight, rather than depending on the combined force of both sides. Like pull-ups, single-arm rows also work your arm muscles.
To perform single-arm rows, place your right knee and right hand on top of a weight bench so that you are bent over—your back should be parallel with the floor. Keep your left foot on the ground beside the bench and hang your left arm down, holding a dumbbell. Maintain a straight back and slowly lift the dumbbell toward your chest. Perform the desired number of repetitions and then switch sides.
References
- A to Z Fitness: 4 Steps to Creating That Sexy V-Taper
- Bodybuilding: The 10 Bodypart Target Training Series: How To Eclipse The New Year With Your New Barn Door Back!
- Bodybuilding: The Deadlift: King of Exercises
- Bodybuilding: The Female Training Bible: Everything You Need To Get That Sexy Body You Desire!
- Exercise Goals: Back Exercises For Women
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