This is a great back workout for women.
1. Ball Lower-Back Strengthener
Primary Muscle Group: Low back
Muscle groups worked in this exercise: Gluteus Maximus, Semitendinosus, Semimembranosus, Quadratus Lumborum, Iliocostalis Lumborum.
Preparation: Kneel on the floor and bring the ball up close to you. Lie forward on the ball with your abdomen right on top of the ball and place both hands on the floor in front of you. Extend your legs behind you and balance upon the balls of your feet.
Execution: Lift your left leg as high as you can while exhaling. As you lower your leg, inhale. Then repeat with the other leg. It's important to keep your torso stable and prevent wobbling. Alternate legs after completing all repetitions.
Comments: You'll notice that the ball will try to shift as you lift and lower your legs - this forces your abdominal muscles to stabilize your torso. Remember to pull your navel in and up towards your spine.Bend knees slightly and bend over bar with back straight. Grasp bar with a wide overhand grip. Pull bar to upper waist. Return until arms are extended and shoulders are stretched forward. Do not allow muscles to relax before next repetition.
2. Barbell Rows
Bend knees slightly and bend over bar with back straight. Grasp bar with a wide overhand grip. Pull bar to upper waist. Return until arms are extended and shoulders are stretched forward. Do not allow muscles to relax before next repetition.
3. Lat Pulldown (Handles)
Grasp handles with palm-in grip (facing each other). Sit in good body alignment (abs tight, chest up, back straight). Keeping back straight, lean back slightly from hips, allowing bar to clear head. Squeeze down (depress) shoulder blades while, in a controlled motion, pull handles down in front of head, drawing elbows down toward sides and keeping forearms in line with resistance (cable/belt). Contract lat muscles fully without compromising form; avoid downward rotation of forearms. While maintaining the controlled motion, return handles to starting position. Do not allow muscles to relax before next repetition.