Training in the gym most of women tend to pay more attention to those areas which are more noticable – legs, butt, abs- and back muscles are often neglected. But you should know that toned back is not only the key to the beautiful figure but also the key to your health. Back muscles support your spine and prevent its different curvatures.

To lose back fat fast, combine this workout with a healthy nutrition plan 2-3 times per week. Do each of the back exercises for women for 10-12 reps, and if you’re advanced you can repeat the entire fat burning back workout for 2-3 rounds.


Here are the sexy back exercises for women contained in this back fat workout:

1) Smith Machine Inverse Rows


Set the bar to your waist height.
Lie on your back under the bar.
Reach up and grip the bar with an underhand grip with both hands.
Keeping your body straight,  pull yourself up towards the bar by pulling your elbows as far back as you can and trying to touch the bar with your chest.
Hold and squeeze your arm and back muscles.
Lower yourself back to the start position in a controlled motion.

2) Bent Over Rows
Works upper back and biceps
Grab the dumbbells and stand with your feet shoulder-width apart, knees slightly bent. With your arms at your sides, bend over from the hips until your back is almost parallel to the floor. Pull the dumbbells up, squeezing your shoulder blades together. Pause, then lower the weights. That’s one rep. Complete all reps without standing up.

3) Plank Rows
Step 1: Start in pushup plank position holding a dumbbell in each hand and place your legs wider than hip-width distance apart.
Step 2: With your core tight and glutes engaged, drive your right elbow straight up toward the ceiling to row, lifting the dumbbell up and to the outside of your chest. Return the dumbbell to the ground and repeat the movement on your left side. That is one rep

4) Alternating Leg Lifts