30 Women with the Perfect Middle Back - Workout Motivation - How to Get a Perfectly Toned Middle Back

30 Women with the Perfect Middle Back – Workout Motivation – How to Get a Perfectly Toned Middle Back


I don’t know about you, but I find backs, whether it’s on a woman or man, to be incredibly sexy. Unfortunately, when it comes to training your back, most women skip it. The abs, arms, and butt are much more important, right? Wrong! A strong back is essential.

Perfect Female Middle Back: Exercise Motivation and Inspiration

A strong, toned back is essential. While it’s good to work all the muscles you look at daily in the mirror, you need to train your back, too.

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A strong back can reduce lower back pain, decrease injury risk, improve your posture, and make you look more balanced and proportional. Plus, the back is a huge part of your overall muscular system. Don’t skip it!

Have you ever seen the back of a female body builder? I’m not talking about the bulky bodybuilders who look like men. I’m talking about the slim and toned bikini and figure competitors. Those women know how to make a back pop. It’s time to make yours pop, too!

Best Workouts for Women: Good Routines, Great Results

Best Workouts For Women: Good Routines, Great Results

The back is divided into three regions: the lower back, the middle back, and the upper back. For balance and strength, it is important to work each region of the back.

The major muscle that makes up the middle back is the rhomboids. There are two rhomboid muscles that are named after their shape – a rhombus. The rhomboid major connects the scapula (shoulder blade) to the vertebrae of the spine. It works together with the rhomboid minor muscle to keep the scapula against your thoracic wall and help you do movements like a pull-up or drawing a bow string back while playing the violin.

Many people who work desk jobs suffer from back posture. They work in front of a computer with a slumped-forward, rounded shouldered position. This makes our rhomboids stretched out and weak. Strong rhomboids will not only help you achieve your goal of doing a pull-up, but it will also improve your posture. Win, win!

How to Get the Perfect Middle Back

Now that we understand the basic anatomy of the lower back and why it’s important to train the middle back, it’s now time to find out how to train the middle back. You should aim to train your entire back two to three times a week with at least one day of rest between each session. Perform three to five sets of 10 to 15 repetitions for each exercise below. This will help build muscle and strength in your middle back.

Exercises to Get a Beautiful, Toned Middle Back

Bat Wings

Before slamming your rhomboids with heavy weight exercises, it is important to activate your rhomboids and learn how to use them correctly to ensure that you benefit from the other weight exercises. The bat wings exercise is a simple activation exercise that will improve your posture and wake those lazy and weak muscles up.

Grab a set of dumbbells and lie face down on a bench allowing the weights to rest on the floor. Pull the weights up towards your ribs, squeezing your shoulder blades together at the top for a count of two. Focus on bringing the weights up so your thumbs are touching your armpits. Perform four sets of five reps.

Bent Over Row

Bent Over Row

The bent over row can be done with dumbbells, kettlebells, or a barbell. Hold a weight in each hand with feet shoulder-width apart. Bend your knees slightly and bend at the waist while keeping your back straight until it’s almost parallel to the floor. Tip your head up and look forward. The weights should hang down in front you with your arms perpendicular to the floor and your chest. Focus on keeping your torso still while lifting the weights to your side. Keep your elbows close to your body as you squeeze your shoulder blades together at the top. Hold for a count of two. Slowly lower the weight down to the starting position and repeat.

Seated Cable Row

Seated Cable Row

Like the bent over row, the seated cable row works the middle back through a rowing movement. For this exercise you will need a cable machine and a V-bar attachment commonly found at a gym. To start the exercise, sit on the machine and place your feet on the foot platform with your knees slightly bent. Lean over and grab the handles of the V-bar. With your arms extended, pull back until your upper body is at a 90-degree angle to your legs. This is the start position of the exercise. While keeping your torso still and your elbows as close to your body as possible, pull the handles back. Squeeze your shoulder blades together. Hold for a count of two and return to the starting position.

Trainer Tip: Keep your torso as stationary as possible during this exercises. Swinging your body forward and backwards with your arms can lead to lower back pain and injury. 

A strong back means reduced back pain, better posture, and toned muscles that look great in anything. It’s time to work those muscles that you don’t see in the mirror.

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