Sculpt a strong and sexy back

There are a lot of large muscle groups in your back. The trapezius is located in the upper back, forming a diamond shape between your shoulders and mid spine. Your rhomboids are also positioned in the mid upper back, tying into the deltoids.

The largest back muscles are the latissimus dorsi, which cover the outer sides and contribute to the athletic ‘V’ taper. The muscles of your lower back are known as the erector spinae, which runs down either side of your spine.

Maintaining strong and toned erector spinae will ward off the lower back problems that are common to many women. It will also help to improve your balance and coordination.

Strengthening and toning all of the areas of your back will not only give you a tight, toned and terrific rear.

It will also lift your chest. This will, in turn, lift your bust, contributing to your feminine shape.


XCD Nutrition back muscle chart

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XCD Nutrition Exercise 1 Dead-lifts Goal_ 4 Sets of 5 Reps Exercise 2 Seated Close-Grip Rows Goal_ 4 Sets of 10 Reps Exercise 3 Wide-Grip Lat Pulldown Goal_ 4 Sets of 10 Reps Exercise 4 Barbell Bent-Over Rows Goal_ 4 Sets of 10



The best back exercises for women described in this article will allow you to strengthen, tone, tighten and sculpt all of the muscles of your back. Do this twice per week, giving yourself at least two days rest between workouts.  Within a few months you will have sculpted a back to be proud of.

Stored body fat will not be removed by doing the targeted exercises provided above alone. However, when you combine our exercises with regular cardiovascular exercise, you will burn fat from all parts of your body, including your mid back. A healthy, balanced diet is also necessary in order to ensure that the calories coming into your body will be used for energy and not stored as body fat.

Jogging, cycling, and using the elliptical trainer are good choices when working to reduce body fat. However, for a faster fat burn you should consider doing high intensity interval training (HIIT).