![]() This move is a staple in many trapezius workouts. It's also a great compound exercise that helps build all the muscles while burning calories. The neutral grip helps target your middle back, and the dumbbells work great for providing you with a greater range of motion. That's one rep.Ī long list of back muscles, including the traps, rhomboids, teres major and minor, with help from the erector spinae and lats, are working in the bent-over dumbbell row. At the top of the movement, pause for a few seconds, before slowly lowering your head, arms, and legs back to the ground. Simultaneously lift your head, arms, and legs off the floor, keeping your arms and legs straight.Lying face down, extend your arms straight in front of you and legs behind you, placing your forehead on the floor.Looking for some variety? Try holding a dumbbell or medicine ball. In addition, the rhomboids and traps also feel the burn in this versatile exercise, leading to that tight, muscular back we previously discussed. The superman is an excellent erector spinae exercise. But just know your genetics are much more inclined to develop in a way that maintains your girlish figure. Now, if you are hoping to develop large, visible muscle mass, this is certainly not to say you can’t make it happen. Another study found that men experience greater muscle volume gains than women, indicating that genetics wires guys to build larger muscles than ladies 2. To further put your minds at ease, research shows that men have higher muscle thickness values, which the study at least partially attributed to gender differences 1. Ladies, as you grow your back muscles, your figure will become even more feminine, as your defined upper back tapers down to tight lats and a waist that continues to look more narrow the more muscular your back becomes. Everyone has a different goal, and we love ladies who aren't afraid to grow! But biologically, men and women are not the same, so even when following the same exercises and routine, each gender will see significantly different results. This is certainly not to say that some women don’t want broad backs. ![]() Men want a big, broad back, while women's priorities gravitate toward a sleek, toned back. In fact, back workouts such as these do a great job building muscle and strength, regardless of whether you're a girl or guy. When women first dip a toe into the weight lifting world, an overall concern can be looking too big or bulky. Just as the best weight lifting moves are timeless, the best back exercises are genderless.
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