I feel like I am much stronger in my stomach than back, eventhough I try to work out as much. I have also asked one of the trainers at my gym about exercises, but he said that its normal to be weaker at the back, and he didnt think I should prioritise it anymore than I already do.

But I wish I could get a better work out for it! Do any of you know how to get a back like this? (photo added) any exercise you would recommend?

please tell

looking forward to answers! =)

Attached Thumbnails

 

deadlifts
chins
pulldowns
bent-over-rows
cable-rows
planks
hypers
revers-hypers

Buzz nailed it. And your back should be among your strongest muscles! You use your back muscles in almost everything you do. Wanting a strong back is great!

ok thank you =) but I have one concern.. I see that loads of the exsercise you have suggest, not only workout the back but also arms, and I am afraid to get big arms, as I dont think thats as nice on ladies.. Its ok to have a little muscles there, but not as much, and since I am going to train hard at my back, I am afraid that this will affect my arms.

I wouldn't worry too much about getting big arms, that is something that takes a long time! If I were you I'd just try to do the exercises and see how it goes, if your arms suddently start growing a lot (which is very unlikely) then stop those exercises and post here and we'll see what we can do

Anyways, deadlift is probably one of the best back builders and that doesn't work the bis, only forearms, and they won't get big very quickly from just deadlifting. So don't worry about it too much

i'd say keep the weight you use low so that you get about 20-25 repetitions every time you do it. that way your away from building too much muscle mass and more towards toning and getting defined. but yeah, i like the bent over rows for your back. (keep up the cardio as well of course!)

Theres something about that picture that always makes me come back to this thread to look at...I don't think its her back though

Defining is the action of losing body fat, this is done by getting in a calorie deflict, this is what she needs to do eventually (unless she has very little fat now), but she should probably try to build some muscle first.

So.. why build muscle when you can tone?

Because you can't tone. Muscle tonus is how tense a muscle is when you relax, muscles have tension even when you're not using them, this cannot be improved by doing high reps.

People need to get away from the idea that women shouldn't build muscle to look good, they should! They won't get big and bulky over night, not even men get big and bulky over night and we've got about 14 times the amount of testosterone woman have.

The guy she's talking to?

Yea thats it. That extremely good looking well-tanned dude. Hawt

the girl in the picture doesnt seem to have a lot of muscle so i wouldnt go overboard. i guess you'll have to have some to look good. id still try to keep the repetition around at least 15.

but you seem like a good looking girl and you look in shape so i guess it depends on how much muscle you already have.

as for your arms, you'll probably build some muscle on them if your going to work your back. i'd still experiment a little bit before settling for something that really works.

men have at least 10 times the amount of testosterone that women do,so for a women to build massive muscles its going to be at least 10 times as hard so dont worry about getting huge unless your going to take steroids.

why should she stay around 15 reps? Do you disagree with my statement that you can't tone?

hey im just giving my two cents so lets cool it eh?

theres a lot of ways to get where you want and a lot of different beliefs that people have. you like low reps, i prefer high.

Except if you give crappy advice we're going to call you on it because we're here to help people reach their goals not waste their time.