208 followers

Follow

Follow

Follow

0 saved

3

10

Back workout for an ⌛️figure

it’s BACK DAAAAYYYY!!!!

Literally my favorite body part to work besides Glutes. Who doesn’t want a FULLY balanced coke bottle figure?! I’m promise these 4 back exercises will you have ppl thinking you got surgery 👀

1. Single Arm Row 3x12

2. Assisted Pull Ups 3x10

3. Cable Face Pulls 4x10

4. Lat Pulldowns 4x10

Thank me later! See ya bookie 🩵✨

#backdayworkout #backworkoutsforgirls #summerbod #embracevulnerability #unfiltered

2025/4/13 Edited to

When it comes to achieving a well-defined physique, a strong back is essential. Not only does a well-developed back improve your posture, but it also contributes to an overall balanced appearance, especially if you're aiming for that coveted hourglass figure. Many individuals overlook back workouts, but they play a crucial role in defining your silhouette, making the waist look smaller and the curves more pronounced. The four exercises outlined in this article—Single Arm Row, Assisted Pull Ups, Cable Face Pulls, and Lat Pulldowns—are designed to target different areas of your back. The Single Arm Row is great for shaping the lats and adding definition to your upper back. Assisted Pull Ups not only strengthen your back but also enhance your grip strength, vital for overall fitness. Cable Face Pulls focus on the rear deltoids and upper back, promoting proper posture and muscle balance. Finally, Lat Pulldowns are essential for creating width in the upper body, giving the illusion of a smaller waist. These workouts can seamlessly fit into your existing fitness routine, whether you are a beginner or more advanced. It's important to maintain proper form to avoid injuries and maximize benefits. Pair these back workouts with a balanced diet and an overall fitness strategy to see the best results, especially as you work towards that perfect summer bod!

Related posts

A woman in pink athletic wear holds a red resistance band, looking over her shoulder. Overlay text reads "at home hourglass back workout using a resistance band." A dotted arrow points to her back.

Two side-by-side images show a woman performing a bent-over row with a resistance band. The left image shows the starting position, bent over with the band under her feet. The right image shows her pulling the band towards her belly button.

Two side-by-side images show a woman performing a seated row with a resistance band. The left image shows her sitting with legs extended, holding the band looped around her feet. The right image shows her pulling the band towards her hips.

Beginner hourglass back workout (at home)

Training your back can help give that "hourglass" look to your figure. Here is a great at-home workout for beginners, and all you need is a resistance band! Bent over row: 3 sets of 20 reps - Stand on the resistance band with your torso bend over - Grab the band with each hand and pull

523 likes

Lean Back Workout

I’ve always wanted to achieve a lean hourglass figure but I made the mistake of only training abs. I know I’m not the only one who would hide in their room doing Daisy Keech and Chloe Ting ab workouts😅 While these workouts have been proven to show results, you can’t spot reduce fat. It’s importa

1785 likes

How to build an hourglass figure⏳

Consistency is key, so stay dedicated and consistent! These workouts helped me build abs and a 🍑. They also helped me feel stronger and more confident in my body:) #bodytransformation #workout #workoutroutine #glowupjourney #glutes

1385 likes

Back workout to get an hourglass figure

Training your back can give the illusion of an hourglass figure! Close grip cable row (3 sets of 8-12 reps) - Pull the cable towards your belly button - Pause when the weight is pulled all the way in, squeezing the back - Slowly extend your arms to bring the weight back down Lat pulldown (

64 likes

Hourglass Workout for Toned Arms & SEXY Back 🧘‍♀️✨❤️‍🔥⏳

🔥30-Minute Pilates Workout (Detailed Step-by-Step)🔥 🚨Warm-Up (5 minutes)🚨 💥Cat-Cow Stretch (8 reps) How to Do It: Start on all fours with your hands under shoulders and knees under hips. Inhale, arch your back, drop your belly, and lift your head and tailbone (Cow Pose). Exhale, r

473 likes

Shy girl arm workout

For my girlies trying to get some toned arms 🤩 this is for you!! Weather you are just starting off on your fitness journey and are a bit shy and uncomfortable, or the gym is packed but you still need to get a good workout in, save this and give it a go! 1) Hammer curls: 4 sets of 12 reps! Tur

309 likes

A woman from behind, sitting on a gym machine, performing a back exercise. Text overlay reads "top 4 back exercises for an hourglass figure."

A woman from behind, performing close grip pull downs on a lat pulldown machine in a gym.

A woman from behind, performing close grip seated rows on a gym machine, with her reflection visible in a mirror.

Top 4 Exercises for ⏳ figure!

Here are my top 4 exercises for that ⏳ glass figure! 1. Close grip pull downs 2. Close grip row 3. Pull-ups 4. Reverse Pec-deck Building up your back muscles can create the illusion of a smaller waist and an hourglass figure. working your back muscles DOES NOT directly make your waist smal

283 likes

A woman from behind in a gym, flexing her arm, highlighting her toned back. Text overlays indicate 'Quick & Effective Back Day' for a 'Tone & Lean Hourglass shape'.

A woman demonstrates 'Underhand bent over rows' in two frames, showing the starting and mid-lift positions with a barbell. The exercise details are '4 x 12, 10, 8, failure'.

A woman performs 'Close-grip lat pull downs' in a gym, shown from behind in two frames. One frame shows her pulling the bar down, the other seated. The exercise is '4x10'.

Back workout for an ⌛️figure

Working out your back is crucial for developing strength, improving posture, and preventing injury. One of my main goals in the beginning of my fitness journey was achieving a toned and lean back without looking super wide. This has just been my personal preference. I think for my specific body typ

36 likes

A title image for a dumbbell-only workout split, featuring two dumbbells, headphones, and a phone displaying the time, with text overlay: "Only Limited to Dumbbells? Here's you a Workout Split! DUMBBELL ONLY."

A black background with white and pink text outlining the Monday workout routine for Glutes & Hamstrings, including warm-up stretches, dumbbell exercises like hip thrusts and RDLs, and a glute bridges finisher.

A black background with white and pink text detailing the Tuesday workout routine for Back & Biceps, including warm-up stretches, dumbbell exercises like bicep curls and bent-over rows, and an alternating bicep curls finisher.

Workout Split! 🎧✨ Dumbbell Only

#lemon8diarychallenge #Lemon8Diary You don’t need a full gym to get that dream hourglass figure 🍯 if you only have a few pairs of dumbbells and prefer to do your workouts at home or if your a shy girl that’s okay! I used to be that shy girl and only used dumbbells when I went to the gym but

396 likes

A woman in a pink athletic top and shorts takes a mirror selfie in a gym, illustrating "how I maintain my shape." She stands with her back slightly turned, showcasing her physique.

Two slices of toast topped with smoked salmon and sliced hard-boiled eggs are presented on a white plate, representing "EATING HEALTHY HIGH PROTEIN." A salt shaker is visible in the background.

A woman in pink shorts and a black sports bra performs a deadlift with a barbell in a gym, demonstrating "WORKOUT 4X A WEEK LIFTING HEAVY." She is focused on her form.

How I maintain my body figure

When I go to the gym, not only is it to feel good mentally, but look good physically as well! My health is something I take care of a lot because if I look good, I feel good and confident. My goal in the gym is to maintain my hourglass figure. I do this by eating healthy but also high in protein,

176 likes

A woman in blue workout attire showcases her back and glutes, with smaller insets demonstrating various back exercises for an hourglass figure.

A woman performs a Smith machine bent-over row, shown in two panels from start to mid-movement, with text indicating 4 sets of 12 repetitions.

A woman demonstrates a dumbbell single-arm bent-over row, shown in two panels from start to mid-movement, with text indicating 4 sets of 10-12 repetitions.

BACK WORKOUT FOR HOURGLASS SHAPE

Here's a staple back workout if you are looking to build that hourglass shape!! ⤵️ 4x12 Smith Machine bent over row 4x10-12 dumbbell single arm bent over row 4x12 straight arm lat pull down 4x10-12 machine seated one-arm row 4x12 lat pulldown Follow me for more workouts and fitness co

104 likes

Lazy Girl Weekday Workout Routine (15-20 min/day)🏋🏽‍♀️

💡 Low-impact | No equipment | Full-body activation Monday – Core & Abs 🔥 Snatched waist & strong core 30-sec Standing knee-to-elbow crunches 30-sec Seated ab twists (on the floor or chair) 30-sec Lying leg raises 30-sec Glute bridge with ab squeeze ⏳ Repeat 3x Tuesday – Lower

2271 likes

Hourglass figure back workout ⏳

Adding shape to your body and gaining that hour glass figure seems to be a goal of a lot of women, I don't blame them! In order to get that shape, you need to be training your upper body, specifically your back and your lats in order to achieve that shape! Here are some good movements to

469 likes

A person with a muscular back, outlined in white, takes a mirror selfie in a gym locker room. Text overlays read "BACK EXERCISES For an Hourglass Figure" and "Lemon8 @zotheempress", highlighting the back for a smaller waist illusion.

An illustration shows the Lat Pulldown exercise with highlighted back muscles. Instructions detail 4 sets of 12, 10, 8, 8 repetitions, emphasizing proper form for shoulder and elbow movement.

An illustration demonstrates the Seated Row exercise, highlighting back muscles. Instructions detail 3 sets of 10 repetitions, focusing on foot support, core engagement, and squeezing shoulder blades.

Back Exercises for an Hourglass Figure⏳✨

The idea of an “hourglass” figure that society projects is very unhealthy and unrealistic. But there is a way to achieve that body shape in a healthy and realistic fashion. GROW YOUR BACK BABE! Don’t be afraid to gain muscle! A big back( specifically the last) creates the illusion of a small

227 likes

💫 Hourglass Body Workout Routine ✨ Sculpt. Tone.

Dreaming of that hourglass figure? 🫶 Here’s my go-to workout routine to cinch the waist, tone the glutes, and build strong, feminine curves — all from home! 🏡✨ 💖 Workout Split: ▫️ Lower body (2x/week) – 🍑 grow your glutes, slim your thighs ▫️ Core & Waist (3x/week) – 🌀 define your waist wi

733 likes

At Home Lower Body Workout-Glutes & Hamstrings

🏋🏼‍♀️Exercises: -Banded KAS Glute Bridges/ Banded Hip Thrusts (Pick one or the other-KAS is shorter ROM vs hip thrusts. KAS works more glutes, hip thrusts work glutes & quads.) 3 sets 7-10 (heavier weight) or (lighter weight) 3 sets 1st set 12, 2nd set 13 & 3rd set 15. This is fail

19 likes

BACK WORKOUT FOR HOURGLASS FIGURE

This workout is the difference of dedication and motivation because I was TIRED and my arms were still sore from Monday. Babyy that bed was HOLLERING for me to get back in it 😆 🤣 The intro is literally the hypest I was this whole workout and that was bout dry too lol Anywho I managed to

60 likes

One of my favorite exercises to do on back day! I hope you ladies are working out your back for that hour glass figure you desire. #backdayworkout #upperbodyworkout #girlswholift #gym #fit

3 likes

Booty & Belly Workout— 25 minutes only 💙

Here’s a simple and effective butt and fitness workout for women that you can do at home or in the gym. It targets your glutes, legs, and core while helping improve overall fitness. 🔥 20-Minute Butt & belly Workout (No Equipment Needed) Warm-up (5 minutes) 1. Jumping Jacks – 1 m

50 likes

A woman in a blue sports bra and shorts smiles, with smaller images showing her back and an hourglass icon. Text reads 'your next BACK DAY for that shape,' promoting a workout for an hourglass figure.

A woman in a black hoodie and blue shorts performs a one-arm dumbbell row, leaning on a bench. The text 'dumbbell one arm row 5x10' is displayed, indicating the exercise and reps.

A woman in a blue sports bra and shorts performs a wide grip lat pulldown at a gym machine. The text 'wide grip lat pulldown 4x12' is shown, detailing the exercise and sets/reps.

BACK WORKOUT FOR HOURGLASS SHAPE

5x10 One arm dumbbell row 4x12 wide grip lat pull downs 4x12 cable cross pull aparts 4x12 wide grip seated cable row SAVE and Give this a try for your next back day 👏🏼 #lemon8partner #backday #hourglassfigure #fitness #workout #upperbodyworkout #gym

80 likes

A woman performs a lat pulldown exercise in a gym, with text overlays indicating "Back Workout" and "HOW TO Structure your back workout" to guide viewers on building a strong back.

A woman demonstrates a T-bar row exercise in a gym, illustrating one of the recommended 1-2 row movements for a back workout, with examples listed.

A woman performs a lat pulldown exercise, showing the range of motion for one of the 1-2 recommended pull exercises for a back workout, with examples provided.

How to create the perfect back workout 🦋

Having a big back is key in order to have that hour glass figure, having a bigger back gives the illusion of a smaller waist! Here are a few tips to create a back workout that will help you enhance your shape and size! You'll want to have 3 different types of movements, about 5-7 exercises!

17 likes

Back workout for an ⌛️figure

Back day IS the best day and you will never convince me otherwise ☺️ Save this for your next pull day! 🎀 Scapular Pull Ups 🎀 Pull Ups 🎀 Bicep Curls with Iso Hold 🎀 Rear Delt Fly 🎀 Lat Pull Downs #BackAndBiceps #PullDayWorkout #StrengthTraining #FitnessTok #womensfitness

7 likes

Do this workout for an hourglass figure⏳

To build an hourglass figure you have to focus on not only building your glutes and legs, but also, your back and shoulders. This upper body workout specifically targets those two muscle groups & will help you build the top half of an hourglass figure! Beginner modifications are provided as wel

45 likes

🔥 Back & Core Workout That KILLS! 🔥

Warm-Up (5-10 minutes) 🏋🏽‍♀️ Jumping Jacks – 2 minutes ⭕️ Arm Circles – 1 minute (30 seconds forward, 30 seconds backward) 🌪️ Torso Twists – 1 minute 🐮 Cat-Cow Stretch – 2 minutes 🦾 Core Workout 🤡 Plank – 3 sets of 30-60 seconds Engage your core and keep your body in a straight line fr

88 likes

Back workout for an ⌛️figure

#backworkoutvideos #backworkout #bodytransformation #Lemon8 #gymrat #gymworkout #upperbodyworkout #followformoretips

6 likes

LOWER/UPPER BODY SPLIT FOR HOURGLASS FIGURE⏳✨

a little sample upper/lower body workout plan for that small waist big 🍑 one day focuses on glutes, the next is upper body/back focused✨ these are actually straight from the hourglass program on my app hehe🥰 one piece of advice i wish someone had told me earlier.. don’t neglect the upper body!

93 likes

Hourglass Figure Workout🔥

Here’s the full workout: Barbell Bent Over Row: 3 sets x 6-8 Lat Machine Wide Grip Pulldown: 3 sets x 6-8 Cable Seated Close Grip Row: 3 sets x 8-12 Machine Single Arm Row: 3 sets x 10-12 Reverse Fly: 3 sets x 10-12 Barbell Bicep Curl: 3 sets x 10-12 Single Arm Dumbbell Bicep Curl: 3 sets

72 likes

A woman with long reddish-brown hair, wearing a white strapless top and blue jeans, smiles over her shoulder in a parking garage. Text overlay reads "Exercises for a FEMININE FIGURE".

A woman in a black sports bra and light purple leggings performs pull-ups on a gym bar. Text overlay describes "PULL-UPS for building that strong, sexy back that looks amazing in strapless tops".

A woman in a black sports bra and black leggings performs TRX pike ups in a gym, with her feet in the straps and hands on the floor. Text overlay describes "TRX PIKE UPS for deep core engagement".

Exercises for a Feminine Figure

It took me a long time to learn that lifting like a man will NOT help me achieve my feminine body goals. I loved training with men because of the mental challenge, but my body was not what I wanted it to be. Instead of building my hourglass figure, I bulked EVERYWHERE. So I decided to switch it up

86 likes

My Current Workout Split🩷

My current Workout split for an hourglass figure🩷 #bodytransformation #workoutmotivation #workoutsplit #gymgirly

56 likes

building an hour glass figure👀⏳

the biggest hack for building that hourglass figure: training and growing a strong upper body!👏🏽 it’s pretty cool that as we build our lats, it creates the illusion of a tinier waist! if you train both your lower body and your upper body with intention and intensity, you’re capable of trans

54 likes

Hourglass upper body workout

To build an ⏳ figure, you can’t forget your upper body! Building your back & shoulders will create the upper part of the hourglass. This workout focuses on building your shoulders & your back, further creating the hourglass shape. Full workout⬇️ 1. Chin-ups* 3 sets x 4-6 reps 2. Ov

86 likes

Quick Hourglass Workout ⌛️

🚨 Quick Ab Workout for that Hourglass Figure: Hotel Room Edition 🚨 Whether you're on vacation or just need a quick sweat session at home, this ab workout is your go-to! No equipment needed, just some motivation and a small space (think hotel room or living room). Let’s get those abs popping!

45 likes

Don’t skip these if you want an hourglass figure!

Ladies, if you’re trying to attain the hourglass ⏳ figure, you need to incorporate these workouts into your routine! The workout: 3x12 bent over barbell rows 3x12 lat pull downs 3x12 close grip lat pull downs 3x12 reverse dumbbell flys 3x12 single arm bicep curls 3x12 hammer curls (not s

53 likes

See more