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Sexy Back Exercise For Women

When it comes to a sexy figure, our back may be our most underrated asset. Women’s fitness programs often lack the attention the back deserves. Here are 3 variations of a bent over row using just a simple barbell. You can do this at home with dumbbells also: ENJOY!

Earlier I stated that our back may be our most underrated asset. This is because our back is the key to perfect posture. Men think slouching is a very unattractive feature and I have to agree. The muscles in our upper back is responsible for pulling our shoulders down and back, in order to keep us tall and straight. Another benefit is to this down and back effect is that it lifts your front side too. THINK PERKY!

Beyond appearance, a strong back will help stabilize the shoulder girdle, lessons stress on ligament and joints which prevents injury and pain.

Muscles in the Back and Their Job

Rear Deltoid – their job is to pull the upper arm backward
Trapezius – this huge muscle is often referred to in three different areas and can be worked that way also:

  • upper-responsible for lifting the shoulders blades (shrugs)
  • middle-pulls shoulder blades closer to the spine (rows)
  • lower-pulls your shoulder blades down (rows)

Latissimus Dorsi – pulls the upper arms from a raised position down to the sides of the torso (taking a plate down from a cupboard)
Teres Major – assists your lats in pulling your upper arm down to the side.
Rhomboids – these small muscles assist the traps with pulling the shoulder blades together


Isn’t it pretty cool when you understand why certain exercises are preformed a specific way?

If there are any other exercises you would like me demonstrate or a body part you’d like me to focus on, post it below. Comments are ALWAYS welcome.

See also: Sexy Back Workout 


Join the discussion 15 Comments

  • Ryan says:


    I am a huge fan of yours & Vince. You both always give free advice for the benefit of your customers. I got your program for my GF when it came out earlier this year & she used it briefly she is 5’0″ and about 120, I try to stress the importance of working out as I do 4-5 times a week. She’s just not as into it as I am. And us men are definately aware of how sensitive women are around weight, but it’s not about that. I try to stress the importance of health, posture, & long term benefits. However to no avail, she has little interest. Do you have any tips on how to press her to start working out again without her referring to the “are you calling me fat”? And believe me she’s not, but could definately be more toned. Any suggestions? Sry for the length!!!??

    • Flavia says:

      Hey Ryan, thanks for the support. That is a tough one…Modelling it is the best way and maybe reading some health facts (articles would be a good start). Otherwise, she has to be the one to get motivated. Maybe talk to one of her friends that works out to see if they could be workout partners or sign yourselves up for a workout class she may enjoy to do togehter??

    • Debbies21 says:

      Ryan maybe don’t press so hard. Sometimes when someone pushes you one way but you’re not confidant you push the other way. Tell her she’ll look tighter rounder and smaller. Then get her a sexy dress and make plans for a night out 6 weeks out

  • Anna says:

    Thanks Flavia, great demonstration, you look awesome! I really like this series of exercise videos.

  • Terra says:

    Thanks, Flavia, for the reminder! (yesterday, doing back and chest, I totally forgot the bent-over rows!) and thanks for the 3 variations with explanations of corresponding muscles used–always helpful.
    I am always interested in more abdominal work–still hoping to get abs like yours!
    Hope you and Vince are happy and healthy!
    I’m now on day 5 of my monthly first-7-days-of-the-month juice fast, doing well and still weight-lifting throughout! (and doing yoga, dancing, hiking etc.) Gotta love those greeeen juices!

  • anne says:

    I need to trim down my inner thighs. What exercises can be done to accomplish this? Thanks, Flavia! (You’re the greatest)

  • Doris says:

    Hi Flavia,

    If you don’t have a BB, could you use DBs instead?


  • Fya says:

    Hi Flavia,

    Is Shoulder workout video next? Thanks.

    Genetically I don’t have nice upper arms and shoulders. What exercises would you recommend? And do I need to do them more often?


    • Flavia says:

      Hey Fya, yes I will do shoulder exrecise next…thanks for the suggestion. I’ll keep you posted on the next one 🙂

  • Heather says:

    Great video!

    I have had to start working out at home the past few weeks so this is very helpful.

    Could you show some other home back workouts ? Maybe using furniture or just random things around the house ?

    I love your website and pop in all the time for motivation.

  • p says:

    Great video! I would love to see videos on exercises you can do at home for building muscles in the legs. Thighs, calves, etc. and my arms, bi’s & tri’s. Also would love to see a blog on what to eat when you are trying to build without getting fat. Thanks!!

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