Best back exercise at home: 8 Best Back Exercises: At-Home Strength Workout


The Best At-Home Exercises for a Stronger Back

How to Do the Workouts

Botsford developed three different workouts that each target all the muscles of the back — and are designed for whatever level of fitness you’re at. If back exercises aren’t currently part of your fitness routine, start with the beginner circuit. When you’re ready for more of a challenge, move on to the intermediate and advanced circuits.

For whichever circuit you choose, Botsford recommends completing three rounds of each of the three exercises, following a pattern of 30 seconds of work, then 30 seconds of rest. Do that twice a week, and as you get stronger, aim for three times a week.

You’ll need a pair of heavy weights (or heavy books that are approximately the same weight) and a pair of light or medium weights (or canned goods).

Beginner Circuit

1. Hip Hinge Hold


Stand with feet hip- to shoulder-width apart, arms at your sides. Keep knees slightly bent (rather than locked), and keep shoulders pulled down (rather than tensed up toward your ears).

Keeping your lower back naturally arched, push your hips back as far as possible and lower your torso by hinging at the hips. Lower until your torso forms a 45-degree angle with the floor (or as close to it as you can get). Hold for 30 seconds, then reverse to return to start.

2. Hollow Hold


Lie faceup on the floor with legs long and arms extended over your head. (Increase the intensity by holding one of your weights in your hands.) Press your lower back into the floor as you lift your arms and legs so your body forms a C (your shoulders and feet should be hovering several inches above the floor). Squeeze abs and butt muscles and hold for one minute.

3. Dumbbell Deadlift


Stand with your feet hip-width apart and hold a light- or heavyweight dumbbell in each hand in front of your hips, with your palms facing your thighs. Squeeze your shoulders together, then hinge at the hips to bend over, lowering dumbbells along the fronts of your legs until your torso is parallel to the ground. Return to standing, focusing on shifting your body weight down through the midfoot as you do. Repeat for 30 seconds, paying careful attention to form and not rushing any part of the movement.

Intermediate Circuit

1. Dumbbell Bent Over Row


Stand with your feet hip-width apart and hold a light- or medium-weight dumbbell in each hand at your sides. Hinge forward at the hips until your torso forms a 45-degree angle with the floor (or as close to it as you can get), allowing the dumbbells to hang below your shoulders, wrists facing in. Pull the dumbbells up next to your ribs, drawing your elbows straight back and keeping your arms in tight to your sides. Slowly lower the weights back to starting position. Repeat for 30 seconds.

2. Dumbbell Reverse Fly


Stand with feet hip-width apart and hold a light- or medium-weight dumbbell in each hand by your sides. Hinge forward at the hips until your torso forms a 45-degree angle with the floor (or as close to it as you can get), allowing the dumbbells to hang below your shoulders, wrists facing in. Keeping a slight bend in the elbows, lift dumbbells up laterally and out to the side until they reach shoulder height. Slowly lower weights back to starting position. Repeat for 30 seconds. Increase the intensity by using your heaviest dumbbells.

3. Dumbbell Farmer Carry


Stand with feet hip-width distance or less apart and heavy dumbbells on the floor beside each foot. Bend to pick up the dumbbells, driving through your heels to lift the weights. Stand tall, shoulders back and core engaged with the weights hanging next to your thighs, and take short, quick steps to move forward at least 50 feet. Turn around and continue walking for a total of 30 seconds.

Advanced Circuit

1. Single-Arm Suitcase Deadlift


Stand with feet hip-width apart, a heavy dumbbell on the floor by your right foot. Bend to pick up the dumbbell, focusing on driving your body weight down through your heels to lift the weight up until your torso is back in an upright, standing position. Slowly lower the weight back to the ground. Continue for 30 seconds, then repeat on the opposite side.

2. Dumbbell Swing


Stand with feet hip-width apart and hold a heavy dumbbell with both hands, gripping from the top. Push your hips back, knees slightly bent, and lower your chest to bring the dumbbell between your legs. Push your hips forward to slowly swing the dumbbell up to shoulder height. Reverse the movement, slowly swinging the weight back between your legs. Continue for 30 seconds.

3. Dumbbell Plank Lateral Drag


Place a light or heavyweight dumbbell on the left side of your body. Start at the top of a pushup position by placing palms on the ground, directly below your shoulders, and walking your feet back until your body forms a straight line from shoulders to heels above the ground. (If you can’t support your weight, drop down to your knees, so that your body is in a straight line from your shoulders to your knees.) Reach your right hand under and through the left side of your body to grasp the edge of the weight, then slowly drag it and place it on the right side of your body. Return your right palm to floor, grab the weight with your left hand, and slowly drag it back to the left side of your body. Continue alternating for 30 seconds.

5 No-Equipment Back Exercises – Daily Burn

Photo: Pond5

Hunching over laptops and smartphones for hours on end does your back no favors. In fact, it’s one of the biggest — and most important — muscle groups we’re guilty of ignoring in our workouts. And the issue isn’t just aesthetics (though a toned back can help you look better in that suit or strapless dress). “Back strengthening exercises are crucial to maintaining functional movement and preventing back injuries for all populations,” says Matthew Wert, M. D., an Orthopedic Surgeon and Director of Sports Medicine at New York Methodist Hospital.

Your back is used in nearly every movement you perform throughout the day, from bending over to tie your shoes, to carrying your backpack or purse. However, the back (particularly the lower back) is one of the most commonly injured parts of the body for all age groups, according to Wert. “Workplace exercises and back health maintenance are crucial. Because although a desk job may seem relatively easy on the body, maintaining a sitting position for long periods of time strains the back and places pressure on our discs,” says Wert.

RELATED: 5 Standing Desk Stretches to Relieve Stress Now

Your job: Make your posterior a priority, Wert says. In addition to getting up and moving around at least once every 60 minutes, get back to basics with a few strengthening bodyweight moves and stretches. The five back exercises below are best for targeting the lats, rhomboids and lumbar muscles in your lower back. You’ll also get a good workout for those spinal erector muscles that surround, stabilize and support the spine. The best part? No heavy weights or workout equipment are needed!

The 5 Best Bodyweight Back Exercises

1. Reverse Snow Angels

How to: Position yourself facedown on the ground with arms at your sides and palms facing down. Peel your shoulders and hands a few inches off the ground by pinching your scapulae together and engaging your lats and rhomboids in your mid-back (a). Keeping your head facing down, in a slow, controlled motion, bring your arms up past your shoulders and up to your ears until your thumbs meet directly above your head (b). Then, bring your arms back to the starting position. The key here is keeping the arms straight and elbows locked through the entire movement to engage your lats and shoulders (c). Repeat for 3 sets of 5 reps, with 30-60 seconds of rest between sets.

Beginner modification: Move the arms only halfway so that they are even with your shoulders. Then return to the original starting position.

RELATED: 7 No Crunch Exercises for Six-Pack Abs

2. Dolphin Kick

How to: Position yourself face down on a bench so that the crease of your hip is at the end of the bench. Your feet should be resting on the ground with your hands firmly engaged on the underside of the bench for support (a). Straighten out your legs while raising them up while engaging your abdominals, glutes, hips and spinal erectors in your lower back. Your toes should be pointed away from your body and above your head at the top of the movement (b). Hold this static position for 5 seconds by firmly engaging nearly every muscle in your body. Then drop the feet slightly below the bench and contracting again for 4 additional reps (c). Repeat for 3 sets of 5 reps, with 30-60 seconds of rest between sets.

Beginner modification: Move the hips slightly further up the bench so the trunk is better supported.

3. Superman

How to: Lie facedown with your chin on the ground and eyes at a neutral gaze. Your ankles should be touching with toes pointed under you (a). Reach your arms straight out above your shoulders so your palms are resting flat on the floor. Engage your back, glutes and shoulders to pull yourself a few inches off the ground (b). Your arms and legs should remain fully contracted so that your hands and feet are elevated to the same relative height at the top of the static hold position. Hold this position while fully engaging your body to “fly” like the man of steel (c). Repeat for 3 reps with a 15-30 second static hold, and 30-60 seconds rest between sets.

Beginner modification: Perform an “Aquaman” by raising and lowering the opposite arm and leg simultaneously in the same fashion as the “Superman. ” Hold for 5 seconds, and shoot for 3 sets of 10 reps with a 1-minute rest.

RELATED: The Body-Sculpting TRX Abs Workout

4. Hip Hinge (aka Good Mornings)

How to: Stand up straight with your hands on your hips. Your feet should be slightly wider than your hips and firmly planted on the ground. Start the movement by engaging your core, pushing your ribs down and pulling your shoulders slightly back with a neutral neck position (a). Bend forward at the waist in a slow and controlled manner while keeping your shoulders in line with your hips (b). Keep your back, glutes and hamstrings engaged throughout the exercise. Bend forward until you are parallel, or just above parallel to the floor, before bringing yourself back up to the starting position and repeating (c). Note: A common error to this exercise is rounding the back, resulting in a loss of the neutral spine position. Form is crucial to this exercise and should be replicated perfectly on each rep to avoid injury and get the most out of the exercise. Repeat for 3 sets of 10-15 reps, with a 30-60 second rest between sets.

Beginner modification: Perform seated good mornings instead. Sit in a chair with your shoulders over your hips, legs bent at a 45-degree angle. Plant your feet firmly underneath your knees, hands on your hips. Engage your core and slightly pull your shoulders back, then proceed to bend forward to a 45-degree angle before coming back to the starting position.

RELATED: The Beginner’s Guide to Pistol Squats

5. Nose and Toes Against the Wall

How to: Up for a real challenge? Even experienced gym rats should proceed with caution. For this advanced move, you’ll start in a push-up position with your feet against the wall (a). Next, walk your feet up the wall while keeping your core tight, hips flexed and spine neutral (b). Place your palms firmly on the ground just outside shoulder width as you begin to inch your hands toward the wall. The top of the position will be reached when just your nose and toes touch the wall with firm hand placement on the floor and rigid core for a “hollow body” position (c). Upon completion, safely come down by walking your hands away from the wall and bringing your feet down in a controlled manner (d). Repeat for 3 reps with a 15-30 second static hold, and 30-60 seconds rest between sets.

Beginner modification: Stand with your back against a wall with feet spread apart wide. Bend your knees and place your hands firmly on the floor, slightly wider than your shoulders. Straighten out your legs to just a “soft knee” and begin to walk your hands in towards your feet, head in neutral alignment with your spine. Actively push your glutes to the ceiling as your core and back remain rigid and your shoulders open up. You may notice a good stretch, too. Who says you can’t get strong and mobile at the same time?

Originally posted May 2015. Updated January 2018.

Read More
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10 Back Exercises At Home

Since we’re all guilty of either sitting on a chair working the whole day or lazing in bed on a day off, the one body part that needs maximum attention is our back!

Source: DailyBurn

With a rise in pay packages and hectic work schedules, there’s also a steady rise in young people of India suffering from bad backs. 

Thankfully, a little exercise can go a long way in ensuring your back is top shape, no matter what your schedule. 

Source: FitforFun

Here are 10 exercises you can do at home, without any equipment, that’ll get you a fitter, more supple back: 

1. Superman

Lie on your stomach and slowly, lift both your arms and legs simultaneously, as much as possible. Hold this position for as long as you comfortably can and keep looking straight ahead.  

Source: HuffingtonPost

2. Aquaman

For this variation of Superman, first lift your right arm and the left leg as much as you can. And when you bring the two down, lift your left arm and your right leg. Do both these movements as fast as possible. 

Source: Pinterest

3. Bhujangasana or the Cobra Pose

Lying in the prone position, place your palms at shoulder level and tightening your stomach, lift you upper body in a stretch with your eyes facing upwards. Make sure to keep your chest lifted and avoid arching your back.

Source: Bump

4. Squats

For those who didn’t know, since squats isometrically use both the lower and upper back, they’re a great workout to strengthen your spine too. Moving the hips back, bend the knees and hips to lower the torso and after pausing for a couple of seconds, return to the upright position.

Source: Pinterest

5. Setu Bandhasana or the Bridge Pose

Lying on the floor, bend your knees and place your feet on the floor. Next, sucking in your stomach, lift your pelvis and buttocks as high as possible as you try and grab the back of your feet with your hands. 

Source: Nowdaily

6. Cat Stretch

Come down on all fours and take a deep breath. As you exhale, push your belly towards your spine, curving your back to the ceiling. Hold this position for a few seconds and then, slowly bring your back down to normal. 

Source: NinaStanic

7. Kneeling Extension

Get your body on all fours and left your right leg and left arm to shoulder level. Hold this position for a few seconds while looking straight ahead. Then, bring the leg and arm down and lift the left leg and right arm next. 

Source: Howtoxp

8. Plank

Since it requires you to tighten your core, the plank is a great way to strengthen your back, especially the lower part of it. Depending on your fitness level, either do the forearm version or the classic one and make sure to look straight ahead for extra effect.  

Source: Giphy

9. Dolphin Kicks

Place your torso on a table or bench as you lie on your stomach and slowly, lift both your legs together in the air as high as you can. If lifting both the legs together is particularly tough, do it one leg at a time. 

Source: Giphy

10. Adho Mukha Svanasana or the Downward Dog Pose

This is the best stretch for the lower back ever! Begin in a kneeling position with your hands directly under the shoulders and fingers spread wide. Tuck your toes and engage your abs as you push your body up so only your hands and feet are on the ground. Press through your hands, moving your chest gently towards your thighs and your heels towards the floor.

Source: DailyBurn

Don’t forget to breathe normally through all the exercises and try and push yourself every single time! 

The Best At-Home Back Exercises and Workouts

It’s not that hard to figure out how to work your chest without exercise equipment. Everybody knows what a pushup is. It’s no big thing to write yourself a leg workout either, as you can do bodyweight squats and lunges anywhere. Arms? Curl something. Even water jugs will work if you do enough reps. But training your back with no equipment at all is a little trickier. And we’re talking NO equipment at all. That is, nothing to hang from to do chinups or rows. Hell, even most convicts can do those lifts in their cells or prison yards. But if you live in a small, sparsely-furnished apartment—or you’re under quarantine—a home gym may be out of your budget, or just out of reach.

That’s why we contacted Sam Pogue, a performance coach in Boulder, CO (follow him on Instagram, @spogue86), and asked him to come up with a back workout that doesn’t require a single chinup or bodyweight row, and can be done in a small space—safely—with only the most common household objects on hand. He didn’t disappoint us.

Check out the at-home bodyweight back workout below, and, if you have the luxury of owning a light pair of dumbbells, give the db workout he designed that follows it a try as well. Either way, you’ll discover for yourself that you don’t need heavy weight or a gym or build a muscular, injury-resistant back.

How To Stretch Before Working Your Back

Use the following warmup drills to mobilize your back before training.

At–Home Bodyweight Back Workout

This workout makes use of slow tempos and isometric holds. That is, you’ll often control the eccentric (negative) portion of each rep and pause at certain points in the exercise’s range of motion. This creates more tension in the muscles than powering through your reps with momentum (as most people do), which leads to more fatigue and growth stimulus. It also reinforces good technique. You have to be mindful and intentional of every movement you do. As a result, you’ll gain stability and control over your shoulders, back, and core, which will have carryover to any training you may do in the future. Don’t be surprised if you see your posture improve as well. A stronger back retracts the shoulders naturally, which automatically makes your chest look bigger, and contributes to an overall more confident-looking appearance.

Directions: Perform the exercises as straight sets, completing all the prescribed sets for one movement before moving on to the next.

1 Wide-Grip Pushup With Tempo

Sets:Reps: 5  Rest: 75–90 sec.

Step 1. Get into pushup position with your hands outside shoulder width. Tuck your pelvis slightly so that your hips are perpendicular to the floor. Your body should form a straight line from your head to your feet. Brace your core.

Step 2. Take 5 seconds to lower your body. Think about actively pulling your body toward the floor with your lats. When your chest is about an inch above the floor, hold the position with your core braced for 5 seconds.

Step 3. Take 5 seconds to push yourself back up to the starting position. That’s one rep.

2 Split-Stance Row Iso Hold with Towel

Sets: Reps: Work for 20 sec. (each side)  Rest: 90 sec.

Step 1. Tie a knot on one end of a towel or T-shirt and stand on that end to pin it down. Stagger your stance and grasp the free end of the towel with the hand that’s opposite the foot standing on it. Bend your hips back so that your torso forms a long line from your head to your hips. Brace your core.

Step 2. Row the towel toward your hip. It won’t move much, but pull it as hard as you can. Keep your shoulders square to the floor and create tension throughout your torso. Maintain the row and the tension for 20 seconds, and then switch arms and immediately repeat on the opposite side.

3 Off-set Bent-over Row with Broomstick

Sets: 4  Reps: 15 (each side)  Rest: 60 sec

Step 1. Load a barbell, broomstick, or other long bar unevenly, so there’s some weight on one end and nothing on the other side. (Water jugs will work fine.) Grasp the bar with hands shoulder width and stand with feet shoulder-width apart. Keeping your head, spine, and pelvis in a long line, bend your hips back with soft knees until you feel a stretch in your hamstrings and your torso is nearly parallel to the floor. Draw your shoulders back and down—think: “proud chest.”

Step 2. Row the bar to your belly, being careful to keep the bar even in spite of the uneven load. When the bar touches your body, pause for 4 seconds, and then take 4 seconds to lower the bar back down. Squeeze your lats throughout the set. Complete your reps on that side, rest, and then repeat on the other side.

4 Plank Pull

Sets: 4  Reps: 30–45 sec.  Rest: 60 sec.

Step 1. Get into pushup position with hands shoulder-width apart. Lower your body into the bottom of the pushup.

Step 2. Push your hips back toward your heels, and then reverse the motion, pulling your body back to the bottom of the pushup with your lats (as opposed to pushing with your legs). Stay low, and keep your body in a straight line throughout the movement, using your core to brace your body and keep your lower back flat. Perform reps for 30–45 seconds.

At-Home Back Workout With Light Dumbbells

Being limited to light weights is a great opportunity to practice stabilizing your body with unilateral exercises that knock it off balance. Throughout this workout, you’ll be fighting to keep alignment while the weight seeks to shift you out of place. Are you going to let a little old dumbbell do that to you? Especially if it’s a mere 10 or 15 pounds?

Whatever weight increments you have access to will be more than enough when you apply the techniques described here.

Directions: Perform the exercises marked A and B as supersets. So you’ll do one set of A, and then one set of B, before resting as directed. Repeat the superset until all sets are complete for both exercises. Perform the last exercise (the farmer hold) on its own.

1A Split-Stance Row

Sets:Reps: 15 (each side)  Rest: 0 sec.

Step 1. Hold a dumbbell in one hand and get into a split stance, as described in the split-stance row iso hold above. The hand holding the weight should be opposite of the foot that’s in front.

Step 2. Row the dumbbell to your hip, and then hold it in the top position 2 seconds. Take 4 seconds to lower it back down. Complete your reps on that side, and then switch sides and repeat.

1B Single-Leg Rear-Delt Fly

Sets:Reps: 12–15 (each side)  Rest: 75 sec.

Step 1. Hold a dumbbell in one hand and stand on the opposite leg. Keeping your head, spine, and pelvis in a straight line, bend your hips back until you feel a stretch in your hamstrings and your torso is nearly parallel to the floor. You can extend your free arm out to the side to help you balance.

Step 2. Raise the dumbbell out 90 degrees to your side, while drawing your shoulder down and back. Maintain your balance as you repeat the fly for reps. Afterward, repeat immediately on the opposite side.

If it’s too hard to balance, use a split stance instead, bending your rear big toe as much as possible.

2A Half-Kneeling Eccentric Press

Sets:Reps: 6 (each side)  Rest: 0 sec.

Step 1. Hold a dumbbell in one hand at shoulder level and get into a half-kneeling position with your rear knee on the floor. Both knees should be bent 90 degrees and your pelvis should be slightly tucked so it’s parallel to the floor. Brace your core.

Step 2. Press the weight up slowly and with full control (no momentum), and then take 10 seconds to lower it, actively pulling with your back to bring the weight down. Maintain your balance and avoid bending or twisting in any direction. Complete your reps on that side, and then switch sides and repeat.  

2B Pullover

Sets: 4  Reps: 25  Rest: 75 sec.

Step 1. Lie on your back on the floor and hold a dumbbell with both hands over your chest. Tuck your pelvis so that your lower back is flat against the floor, and brace your core. Your knees should be bent 90 degrees, and your feet flat on the floor.

Step 2. Keeping your arms straight, reach your arms back behind your head until you feel a strong stretch in the lats. Your ribs will want to pop up, taking your lower back off the floor—keep your core braced so this doesn’t happen. Pull the weight back over your chest.

3 Farmer Hold

Reps: Work for 5–10 min.

Step 1. Load a duffle bag, backpack, or sandbag with as much weight as possible—30–50 pounds is ideal. Stand with feet hip-width apart, and pick up the bag with one hand.

Step 2. Hold the bag at your side for a few seconds, resisting any bending or twisting. Now heave it up to shoulder level and hold it. Transfer the bag to both hands and bear hug it to your body and hold. From there, pass the bag to the opposite hand at shoulder level and hold. Finally, lower the bag to your side and hold. Continue passing the bag back and forth for 5 minutes (set a timer to track it). Work to increase your time each time you repeat the workout until you can pass the bag around for 10 minutes, and then increase the weight of the bag.

8 Best Back Exercises For Women

Did you know your back is the largest muscle in the upper body? This means strength training your back results in burning calories all day long.

Grab a set of dumbbells and do these 8 back exercises — a 25 minute back workout at home!

*You can also view these 8 Dumbbell Back Exercises on Youtube here. While you’re there, SUBSCRIBE to our YouTube channel to get all the newest workouts!

Jump To The 8 Best Back Exercises For Women

It’s time to strength train your BACK! AKA the largest muscle group in your upper body.

You’ve asked…

How can I tone my back at home?

Do these 8 best back exercises for women! All you need is a set of dumbbells so this back workout can easily be done at home.

This 25 minute back workout combines 8 of the best dumbbell back exercises to effectively target the:

  • Lats — the largest muscle, from your shoulder down to your hips
  • Rhomboids — mid-back
  • Traps — from your neck to your mid-back
  • Erector Spinae — along the length of your spine

What are the best back exercises for women?

Note, I say “for women” here because in my experience, women tend to under-train the back, making it especially important for them to focus on! However, these are great exercises for both men and women!

  1. Dumbbell Rows — reverse grip back rows, single arm back rows, wide grip back rows, and narrow grip back rows.
  2. Lying Overhead Dumbbell Pullover — one of the few exercises that allows you to get lateral flexion at home with a set of dumbbells.
  3. Hyperextension Exercises — superman’s and superman’s with a lat pull.
  4. Dumbbell Reverse Flies — also called a dumbbell back fly.

In general, back exercises rely on a “pull” motion to contract the muscles in the back. Often times these “pull exercises” also recruit the bicep muscles.

I should note, this isn’t an exhaustive list of the best back exercises for women as it’s missing one of my personal favorite back exercises — the pull up. But to make it accessible to everyone without a pull up bar, we’re sticking to dumbbell back exercises for today’s back workout at home!

That said, adding these 8 best back exercises to your weekly workout routine is a great way to strengthening your back if you are trying to scale up to doing a pull up.

What are the benefits of back workouts for women?

Not only are your back muscles a large metabolic muscle (meaning you burn more calories when you strength train your back), but your lats help move your core and arms.

According to NASM your back is the foundation of your thoracic mobility, which is pretty important if you’re a woman carrying a carseat or grocery bags.

Lats and back muscles in general are often underworked as women tend to focus on the ‘more sexy’ upper body muscles — shoulders, biceps and triceps.

But I’m here to tell you — back workouts are important, especially for women.

The 8 Best Back Exercises For Women | 25-Minute Dumbbell Back Workout

These 8 dumbbell back exercises are a great way to tone your back at home. 

Target all of the major muscle along the backside of your body — your lats, traps, rotator cuff, and all muscles along your spine.


Medium to heavy set of dumbbells.

I recommend anything from 8 lbs to 25 lbs dumbbells depending on your fitness level. I’m personally using 10, 12 and 15 lb dumbbells in this workout video.

Instructions — Do this Dumbbell Back Workout 4 Different Ways:

You can approach this back workout four different ways:

  1. Follow along with the guided video at the top of this post. I’ll coach you through each back exercise; completing 12 reps per exercise, x3 sets for ~25 minute workout.
  2. Make it a 20-Minute Back Workout — set a timer for 20-minute. Complete 10 repetitions of each back exercise, taking breaks as needed. Repeat as many rounds as possible, or AMRAP, in 20-minutes.
  3. Make it an 8-Minute EMOM Workout or an ‘every minute on the minute’ workout. Set a timer for 8 minutes. At the start of the first minute complete 15 repetitions of the first back exercise. Then rest for the remaining time left in the minute. At the start of the second minute complete 15 repetitions of the second back exercise. Then rest for the remaining time left in the second minute. Repeat this format for all 8 minutes.
  4. Make it a Burnout Back Workout that you add onto the end of your workout to burnout the back muscles — Complete 12 repetitions of each exercise one time through to ‘burnout’ or fatigue the back muscles at the end of your workout. Burnout workouts are great for building muscle.

1. Reverse Grip Back Row

Muscles Worked: both the lower back and upper back, specifically the lats and rhomboids.

Additionally, this compound exercise also strengthens the biceps as they are also engaged in the ‘pull’ motion.

How to do a reverse grip back row with dumbbells:

  1. Stand with your feet hip width apart, knees slightly bent.
  2. Grip a set of dumbbells, palms facing out away from the body.
  3. Hinging at the hips till your body is in a straight line, neck in line with your spine, flat back, and belly button and rib cage pulled in. 
  4. Pull the weights back towards your hips. Feel your shoulder blades squeeze together.
  5. Control the dumbbells back down to the starting position. Think up on 1 count, down slow and controlled on a 2 count.

2. Single Arm Back Row

Muscles Worked: mainly the latissimus dorsi (or lats).

This unilateral exercises (working one side of the body at a time) also engages the entire back, shoulders, and arms.

Note, you can do this single arm dumbbell row from the hinged forward position you see above in the reverse grip row exercise. Or you can take a staggered stance like you see pictured above. I prefer the staggered stance to alleviate pressure off the low back. 

How to do a single arm back row with dumbbells:

  1. Take a staggered-stance — left foot forward, right foot back.
  2. Start with the dumbbell in your right hand. 
  3. Hinge forward at the hips till your body is in a straight line.
  4. Hold this staggered position while performing a single arm row on the right side. Pull your elbow up towards the ceiling while squeezing your back.
  5. Control the dumbbells back down to the starting position. Think up on 1 count, down slow and controlled on a 2 count.
  6. Repeat on the left side of the body.

3. Wide Back Row

Muscles Worked: mainly the upper back muscles — the trapezoid, rhomboid and rear deltoid muscles.

How to do a wide back row with dumbbells:

  1. Stand with your feet slightly wider than shoulder width apart, knees slightly bent.
  2. Grip a set of dumbbells using an overhand grip, palms facing towards the body.
  3. Hinge forward at the hips untill your body is in a straight line.
  4. Pull your elbows wide towards the ceiling, aiming for elbows line up with the bottom of your sports bra. Squeeze shoulder blades together.
  5. Control the dumbbells back down to the starting position. Think up on 1 count, down slow and controlled on a 2 count.

4. Narrow Back Row

Muscles Worked: mainly the latissimus dorsi (or lats).

How to do a bent over narrow back row with dumbbells:

  1. Stand with your feet slightly wider than shoulder width apart, knees slightly bent.
  2. Grip a set of dumbbells, palms facing in towards each other.
  3. Hinge forward at the hips till your body is in a straight line, neck in line with your spine, flat back, and belly button pulled back towards your spine. 
  4. Pull the weights back towards your hips, elbows high to the sky. Feel your shoulder blades squeeze together.
  5. Control the dumbbells back down to the starting position. Think up on 1 count, down slow and controlled on a 2 count.

5. Superman Lat Pull

Muscles Worked: the entire posterior chain (or backside of your body).

The superman exercises strengthens your back muscles, back extensors, glutes and hamstring muscles to increase overall core strength. Adding the lat pull to the superman exercises also engages the upper back muscles for a full posterior chain strengthening exercise.

NOTE: If pregnant modify this exercise to the Bird Dog Exercise which you can find in this post. 

How to do a superman lat pull using your bodyweight:

  1. Lying on your stomach, stretch your arms and legs out away from your body.
  2. Squeeze your glutes and hamstrings to engage your posterior chain as you lift your legs and arms off the ground.
  3. Hold this position as you pull your elbows back towards your hips, activating your lats.
  4. Extend your arms back overhead, and slowly lower legs and arms back towards the ground. 

6. Plank and Row or Renegade Row

Muscles Worked: upper back, shoulders, glutes and abs.

How to do a plank and row or renegade row with dumbbells:

  1. Start in plank position with one hand on each dumbbell. You can always modify your plank with both knees on the ground.
  2. From this plank position, pull one dumbbell back towards your hip, elbow up towards the ceiling; focus on keeping both hips square to the ground as you perform this row.
  3. Lower the dumbbell back to the ground slow and controlled, and repeat the row on the other side.

7. Lying Overhead Dumbbell Pull or Dumbbell Pullover

Muscles Worked: mainly the lats(latissimus dorsi) and pecs (pectoralis major and pectoralis minor). While also targeting the core and abs for stability.

The dumbbell pullover is a great exercise to get rid of back fat under your bra.

How to do a lying overhead dumbbell pull or dumbbell pullover:

  1. Lying on your back, with legs bent at 90 degrees, hold one or two dumbbells in your hands with arms extended overhead.
  2. Maintaining straight arms, with a slight bend in the elbows, slowly lower the dumbbells overhead towards the ground. Try to keep your low back pressed into the mat/ground.
  3. Then pull the dumbbells back overhead, engaging the lats, to return back to the starting position.

8. Bent Over Back Fly or Reverse Back Fly

Muscles Worked: targets the posterior deltoids (rear shoulders), and major upper back muscles including the rhomboids and trapezius.

How to do a back fly or reverse fly:

  1. Stand with your feet slightly wider than shoulder width apart, knees slightly bent.
  2. Grip a set of dumbbells, palms facing in towards each other.
  3. Hinge forward at the hips till your body is in a straight line.
  4. Open your arms, raising the dumbbells until they come in line with your shoulders as you squeeze your shoulder blades together.
  5. Control the dumbbells back down. Return to the starting position, trying not to let the dumbbells touch at the bottom. Think up on 1 count, down slow and controlled on a 2 count.

Pin this Workout: 8 Best Back Exercises For Women +  Back Workouts For Women

If you like these back workouts for women you might also like these upper body strength exercises for women:

The Best Back Exercises For All Levels Of Gym-Goer

People have a tendency to take their back for granted right up until the moment something goes wrong. We slump for hours at our desks before heading to the gym to work solely on the muscles we can see, like the biceps, chest and abs, not worrying too much about those we can’t. All of this is – you can see where this is going, can’t you? – a huge mistake.

A strong back is the foundation of many of the big lifts you’ll tackle in the gym and key to maintaining good posture in your everyday life. And if you’re motivated by aesthetics as much as practical reasons rest assured that a bigger, broader back is going to make you look dynamite on the beach.

Below you’ll find videos and explanations for the best beginner, intermediate and advanced back exercises as selected by strength and conditioning coach Richard Tidmarsh, founder of Reach Fitness. All the exercises can be scaled to your level by adding or removing weight, so even if you fancy yourself an expert in the gym don’t skip the beginner moves – they’re just as important as the other exercises and well worth mastering first.

Tidmarsh has also given his suggestions for sets and reps for each exercise so you can build them all into the ultimate back workout, should you so desire.

Beginner Back Exercises


Sets 3 Reps 3-3-3

Holding light dumbbells in each hand, bend forwards by hinging at the hips bend at the hips until your torso is at a roughly 45° angle to the floor, keep your back flat and your shoulder blades squeezed. You should feel tension down your hamstrings. Extend your arms up so you form a letter I, then lower again. Do three reps of I, then extend your arms up and out to form a Y. Do three reps of Y, then three for T. Despite the light weight you’ll feel the burn. If you don’t, you’re doing it wrong.

TRX row

Sets 3 Reps 8

Grab the TRX handles with an overhand grip and walk under them to your desired depth – the further you go, the harder the row. Your body should be straight with your shoulder blades should be pulled down your back, and you shouldn’t use any momentum from your hips. Rotate your wrists as you row so they face the ceiling at the top of the move.

Single-arm kettlebell row

Sets 3 Reps 8 each arm

Bend at your hips until your torso is at a roughly 45° angle to the floor, keep your back flat and your shoulder blades squeezed, engaging your legs to form a strong foundation. Row a kettlebell up past your ribs, keeping your elbow close to your body.

Intermediate Back Exercises

Renegade row

Sets 3 Reps 6 each arm

Get into an elevated press-up position with your hands holding dumbbells. Tilt your pelvis forwards and switch on your glutes to hold a rock-solid plank as you row one dumbbell up past your hips. Repeat on each side with no movement in your body.

Bent-over row

Sets 3 Reps 8

Deadlift a barbell for one rep, then hinge forwards until your torso is at a roughly 45° angle to the floor. With your back ramrod-straight, pull the bar in to your bellybutton with no kick from your legs or hips. Squeeze your back muscles, then lower the bar slowly.

Advanced Back Exercises

Single-arm cable row

Sets 3 Reps 6 each arm

Set a cable to bellybutton height. Step away from the machine holding the cable in one hand. Drop into a squat before pulling the cable back at the same time as you drive back up. Add a body twist (as in the video) when you feel like you have mastered the movement pattern.


Sets 3 Reps 6

With an underhand grip, grasp the bar with your hands shoulder-width apart. Slowly drop to full extension, then pull your chest up to the bar, keeping your elbows in. Lower slowly back to full extension – take three seconds. This exercise can be made easier by using a resistance band for assistance.

Exercises To Help Relieve Back Pain

If you are one of the millions of people in the UK who experience back pain, it might not be wise to go to the gym and immediately start lifting heavy weights with the aim of strengthening your back. Instead, go back to basics and begin with stretches and simple bodyweight exercises. Here are a couple of great options anyone can do.

Thoracic rotation

Lie on your side with your knees and hips bent at 90°, and your arms extended in front of you. Take your top arm up and over, rotating your torso so the arm comes over to point in the other direction and both your shoulders are touching the ground. Hold for a beat, then rotate back over.

Lumbar extension

Yoga aficionados will know this as the cobra pose. Lie face down on the floor with your palms face down in front of you and in line with your elbows, which should be bent at 90°. Push through your palms to raise your chest while keeping your hips in contact with the ground. Raise your torso until you feel the stretch in your lower back.

8 Best Back Exercises for Building a Broad Physique


The muscles in your back often get worked by default in other exercises, especially ones for the chest and shoulders. However, to create a strong foundation, excellent mobility, and great posture, it’s vital to give your back muscles individual attention. The ultimate back workout takes care of the large number of muscles that make up your back, including the often neglected ones. You’ll build mass in your lats and traps, as well as turn the focus to the smaller muscles for a well-rounded workout.


Back Muscles

The back is one of the most complex muscle groups in the body and consists of dozens of muscles. They can be divided into three groups — superficial, intermediate, and deep. These layers refer to the depth of the muscles within the back. Most of the exercises below are focused on muscles in the superficial layer, which are some of the largest and most easily worked. Get the low down on these main muscles below. Additionally, because the back cannot work by itself, there are muscles in the shoulders and arms that are regularly engaged when doing a back workout. Knowing how everything fits together will allow you to engage beast mode on back day.



Latissimus Dorsi 

The latissimus dorsi, also known as the lats, is the largest muscle in the upper body, stretching from your spine to under your humerus bone. It assists movement in the arms, shoulders, and torso.

Teres Major

The teres major is tucked in beneath the arm and helps rotate the shoulder joint, and raise and lower the arm. It attaches from the lower scapula to the humerus.



Appropriately named because of their rhomboid shape, these muscles are located under the trapezius and allow movement of the scapula. There’s both a major and a minor rhomboid on each side.



Wrapped around the upper arm is the deltoid muscle. It comprises three muscle heads — the front, side, and rear, and creates movement in the shoulder, and also prevents shoulder dislocation.


Thoracolumbar Fascia

The thoracolumbar fascia is a membrane that sits across your mid and lower back. It’s important because it acts at the attachment point for the trapezius, latissimus dorsi, gluteus maximus, and hamstring muscles.



The trapezius, or traps, dominate the upper back. It attaches at the base of your skull and continues down to the middle of your spine. It facilitates neck and shoulder movement.


Best Back Exercises for Men

Because the back is made up of many muscles, to get the best workout, you need to be targeting all areas, not just the lats or traps. Therefore, the ultimate back workout includes exercises that work the different muscles along different planes of movement. You’ll also want to vary grip, weights, and exercises to train like a real athlete. Our recommendations follow the science of movement from the ATHLEAN-X program, which is run by Jeff Cavaliere. He’s the former Head Physical Therapist and Assistant Strength Coach for the New York Mets. He also has a Masters Degree in Physical Training and is a Certified Strength and Conditioning Specialist. Consequently, he’s very qualified and knowledgable in muscle performance and development.



1a. Barbell Deadlift

Big, compound moves are always a great way to start your back workout. Hitting multiple muscles in one movement, when you’re feeling fresh, allows you to make the most of your beginning-of-workout energy. Plus, these big multi-joint moves are time efficient — you’ve got a lot of muscles in the back, but you don’t want to spend forever at the gym. As such, you’ll start with heavy-weighted deadlifts, which are a great foundational exercise. You’ll complete two sets combined with weighted chin lifts to help decompress the spine. However, before each deadlift set, you’ll need to make sure you’re sufficiently warm, so complete a quick round of straight-arm push downs before each deadlift set.




  • Start by warming up with straight arm pushdowns. Face your pulley machine, have your feet just wider than hip-width, and torso tilted slightly forward. Keep your arms straight as you pull the handles down toward your body, stopping once the bar hits your thighs. Do 10-12 reps before each deadlift set. 
  • Moving on to the deadlift, you’ll be using heavier weights for fewer reps, so load the bar appropriately. 
  • Stand in front of your bar with your feet hip-width apart. You’ll have your knees bent at the bottom of the move.
  • Hold the bar in an overhand grip at shoulder width. 
  • Pull the bar straight up until your body is upright, arms are straight down, and the bar is resting in front of your thighs.
  • Your knees will straighten first; then, your body will straighten, tilting at the hips. Keep in mind to keep your back and neck as straight as possible when performing this move. 
  • Lower the bar back to the ground, with control. 
  • Repeat for eight, then rest for two minutes. 
  • After the rest, you’ll move into the weighted chin lifts, before the second set of deadlifts.
  • For the second set of deadlifts, repeat the straight arm pushdown warm-up, then do six reps with a heavier weight, and another two-minute rest. Then move to your second set of weighted chin lifts.


Sets: 2

Reps: 8RM/6RM


1b. Weighted Chin Lifts

Weighted chin lifts are an excellent way to decompress the spine after each deadlift set. Plus, being another compound movement, it continues to work the back and upper arm muscles. It’s a classic move that allows you to pile on the weight and lift heavy. This is especially true for your back workout, as you’re only going to do four reps, so be brave and weight up.



  • Attach your chosen weight around your waist. Make sure you opt for something fairly substantial, as you’re only doing four reps. 
  • Hold onto the chin-up bar with your palms facing towards you, and hands shoulder-width apart. Keep your body as straight as you can, with your core engaged.
  • Start with your arms extended, and pull yourself up, so your chin is above the bar. 
  • Try not to swing your body to get yourself up; focus on using just your back and shoulders. 
  • Repeat for four, then return to the first part of this combo — the deadlifts. Warm-up again with the straight arm pushdowns, and then the second set of the deadlifts, before coming back for another eight chin lifts, with a lighter weight.


Sets: 2

Reps: 4RM/8RM


2a. Deadlift

It may seem like deja-vu; however, the second part of the ultimate back workout is a variation of part one. Again, it’s going to be a combo set of big deadlifts and a decompressive move — this time, it’s a wide-grip pullup. You’re only going to be doing four reps with this second round of deadlifts, so add more weight. Keep in mind, because you’re using bigger weights, you’ll still need to keep warm between each set with another quick set of straight-arm pushdowns.




  • Repeat the instructions above for the straight arm pushdowns. Do 10-12 reps before each deadlift set. 
  • Moving on to the deadlift, you’ll be using heavier weights for fewer reps, so load the bar appropriately. 
  • Stand in front of your bar with your feet hip-width apart. You’ll have your knees bent at the bottom of the move.
  • Hold the bar in an overhand grip at shoulder width. 
  • Pull the bar straight up until your body is upright, arms are straight down, and the bar should be testing in front of your thighs.
  • Your knees will straighten first; then, your body will straighten, tilting at the hips. Keep in mind to keep your back and neck as straight as possible when performing this move. 
  • Lower the bar back to the ground, with control. 
  • Repeat for four, then rest for 30 seconds. 
  • Then, you’ll move into the wide grip pullups, before the last set of deadlifts, which will need another straight arm pushdown warm-up. The final set is four reps with a heavier weight and another 30-second rest. 


Sets: 2

Reps: 4RM/4RM


2b. Wide Grip Pullup

Wide grip pullups are another great multi-joint exercise that also decompresses the spine. Doing a wide grip, compared with a narrow grip, will allow you to hit the teres major muscle better. However, for this set, you’re dropping the weight altogether, and just using your body weight.



  • Hold onto the chin-up bar, with your palms facing away from you. Have your hands out wider than shoulder-width. Keep your body as straight as you can, with your core engaged.
  • Start with your arms extended, and pull yourself up, so your chin is above the bar. 
  • Try not to swing your body to get yourself up; focus on using just your back and shoulders. 
  • Repeat until failure, then return to the first part of this combo. Warm-up again with the straight arm pushdowns, and then the second set of the deadlifts, before finishing with another bodyweight set, to failure, of the wide grip pullups. 


Sets: 2

Reps: To failure, using bodyweight only


3. Barbell Dead Rows

The next exercise in the ultimate back workout is barbell dead rows. This uses similar mechanics to the previous deadlifts. However, you’ll use slightly lighter weights, which in comparison to the weights in your deadlifts, will seem considerably lighter. As such, this allows you to train more explosively.



  • Stand in front of your bar with your feet hip-width apart. You’ll have your knees bent at the bottom of the move.
  • Hold the bar in an overhand grip at shoulder width. 
  • Pull the bar straight up, from the ground, until it reaches your stomach. Unlike the deadlift, you’ll keep your body bent at the hips, in a row stance, so your elbows should pull back behind your body.
  • Lower the bar back to the ground.
  • For this move, because you’re training explosively, you should be pulling the bar quickly up, but still focussing on contracting your back muscles to achieve the row. The weight should be heavy enough that you max out at 10 to 12 reps. 
  • Repeat for eight to 10 reps for two to three sets. 


Sets: 2-3

Reps: 8-10


4. Alternating High Pulley Row

Alternating high pulley rows specifically put the focus on your lats. This exercise takes them through their full range of motion to get the most out of the workout. Plus you’re also going to get a bit of rotation on the back as you shift your feet, which adds to the lat contraction.



  • Stand facing the cable machine, with the pulley set up high. You’ll start with your feet hip-width apart.
  • Hold the cable in one hand, palms facing in. 
  • Step your foot back, on the same side that you’re holding the cable and pull the cable all the way out until your hand is in line with your chest. Keep your elbow tucked in.
  • As you release the cable back up, return your foot to the original position. 
  • Swap the cable to the other hand, as the cable reaches head height. You should feel your lats reach a full extension at this point, so you don’t need to release the cable back to the top for this exercise. 
  • Repeat the pull on the second arm, again stepping the foot back on the same side.  
  • Continue to alternate arms, doing 10-12 reps on each arm, to failure, for two to three sets. 


Sets: 2-3

Reps: 10-12RM to failure on each arm


5. Hyper Y/W 

Now that you’ve tackled some of the big hitter muscles, it’s time to shift the attention to the smaller muscles in the back. Filling the gaps by explicitly targeting the areas that don’t get hit enough, will elevate your workout. Plus, these corrective exercises allow the muscles to develop correctly to ensure shoulder stability, proper function, and excellent mobility. A set of hyper Ys and Ws is just the trick. The Ys will target the lower traps, activating them correctly. Then, Ws work the muscles of the rotator cuff by externally rotating the shoulder.



  • Grab two weight plates or barbells that you can comfortably hold in your hands. 
  • Lay facedown across a physioball, holding the weights in front of your chest. Stabilize yourself by planting your feet, just wider than hip-width apart, toes gripping the ground.  
  • You’ll want to be able to raise your upper body, so position the ball towards your lower stomach. Begin with your upper body relatively relaxed over the ball, face near the ground. 
  • Starting with a Y, lift your torso, extending your arms out straight, into a Y shape. Pull your body and arms back, as far as they can comfortably go so that you can feel a full contraction in your muscles. Singing The Village People’s YMCA is optional but recommended. 
  • Release and lower your body back down, bringing your arms back in front of your chest.
  • Next is the W. Again, lift your torso, this time forming a W with your arms. Keep your elbows bent, so your hands stay in line with your head. Rotate your shoulders out as far as they can go. You should feel a substantial contraction between your shoulder blades. 
  • Release and lower your body back down, bringing your arms back in front of your chest.
  • Continue to alternate between the Y and W, completing 14-20 reps. 


Sets: 2

Reps: 14-20, alternating between Y and W


6. Barbell Shrugs

The lucky last exercise for your ultimate back workout is for the upper traps. Barbell shrugs are a great way to engage these muscles and build mass. You can either hold the bar a little wider to mirror the direction of the fibers in the muscles or hold it narrower if that’s more comfortable. The killer part of this grand finale is that you’ll do the shrugs as a ladder to 10.




  • Hold the bar in an overhand grip at your desired width.
  • Keeping your arms straight, shrug your shoulders up.
  • Begin with one shrug, and hold it at the top for one second. 
  • Lower the bar back down.
  • Next is two shrugs. However, on the second shrug, hold it at the top for two seconds.
  • Release.
  • Then do three shrugs. On the third, hold it at the top for three seconds.
  • Continue to build the ladder, with four shrugs and a four-second hold, then five and five, until you reach 10 shrugs with a 10-second hold.
  • If you find yourself struggling to complete any of the shrugs or the holds, feel free to put the bar down and take a momentary rest before continuing.
  • If you’re a proper sucker for punishment, you can ladder back down from 10. 


Sets: 1

Reps: Ladder to 10 reps



What are the best exercises for the back?

There are many complex muscles in the back, so to get the best workout, you need moves that target all areas across different planes of movement. The best exercises for your back include barbel deadlifts, weighted chin lifts, wide-grip pull-ups, barbell dead rows, alternating high pulley rows, hyper Y/W, and barbell shrugs. Focus on good form and activating the muscles you’re targeting for the best results.

What back exercises can I do at home?

Equipment-free exercises you can do to build strength in your back include supermans, Y/W supermans, back extensions, reachers, variations of pushups, prone arm circles, and quadruped arm and leg extension. If you have access to weights, whether it’s dumbbells or kettlebells, you can mix it up with different moves. Try lateral raises, different variations of rows, and kettlebell swings,

How do you work out your back?

To work out your back, you want a combination of exercises that puts all of your back muscles through their full range of movement. Ideally, you’ll target your lats, traps, delts, rhomboids, and teres major, as well as the smaller, less-used muscles in your lower back. Try combining barbell deadlifts, weighted chin lifts, wide-grip pull-ups, barbell dead rows, alternating high pulley rows, hyper Y/W, supermans, and barbell shrugs. Your reps will vary depending on the weight you’re lifting, but try to get two sets of each into your workout.

Do push-ups work back?

While the arms and chest are usually the focus of a pushup, they can also work the back muscles. This is especially true with a proper form where you focus on engaging your core and retracting your shoulder blades as you rise. You can also increase the work you back does by mixing up your style. Try a wide-grip, T, or scapular pushup to shift the focus.

How do I get the V shape?

To get the very masculine V-shaped body, you need to build strength and mass in your lats and delts while keeping a trim waist and core. As such, you’ll want to work on both your shoulders and back, as well as your abdominals.  


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How to pump up your back at home: a set of exercises, video

Many Internet resources and thematic publications convince the layman that training at home or on the nearest sports ground cannot be effective enough. However, there are actually a lot of examples of achieving significant results from training outside the gym, because no one canceled objective reasons: financial difficulties, an inconvenient location of a fitness club, a tight schedule of employment – all this can completely deprive you of motivation.For example, consider how to build back muscles at home.

The development of back muscles, in addition to improving the appearance, contributes to the formation of correct posture and is a good prevention of injuries and various diseases of the spine. But in order to achieve the desired result, it is very important to correctly approach the exercise technique and training regimen.

Why do you need it at all?

There are many more reasons to intensively train your back than it might seem at first glance:

  • A strong back is always a healthy spine, and therefore all body systems.
  • Training this very large muscle group will burn a significant amount of subcutaneous fat and increase your total energy expenditure.
  • Developed broadest muscles of the back form the same classic V-shaped silhouette of the figure, which is considered a reference for both men and women.

The conclusion suggests itself: it’s better to swing your back at home than not to swing it at all!

Is effective workout at home possible?

The answer is unequivocal: of course, yes! Home exercises for the back have been proven to be effective many times.Undoubtedly, it will be incorrect to draw a parallel between even the most intense home workout and training in the gym, however, if we talk about the achievement of the effect and the visible result, then exercises for the back at home will definitely give it.

For what reason does the training outside the gym not give the same meaningful results? It’s all about the scales: a constant increase in working weight, the load of which falls on the muscle group, is the key to progression and growth. In a domestic environment, it is almost impossible to provide a variety of free weights suitable for use in training.But it is worth emphasizing once again – very large weights are necessary for trainees with regular training experience of 2 years or more, so pumping up your back at home at the start of the path to a beautiful and powerful back is more than real.

Basic principles of home workouts

  • Classes should be held regularly 2 times a week. More often it is meaningless: the muscle group will not have time to recover. Less often, it is also not worth it – you will not be able to feel the results.
  • Exercises for training back muscles should be performed in 3 sets – 12-15 repetitions each.Over time, when the ability to feel each involved and tense part of the body comes, it is necessary to move on to the principle of work to “failure” – that is, perform the approach until the last 1-2 repetitions are done through “I can not.”
  • Warming up and joint warm-up are integral parts of training. Starting strength exercises, bypassing this stage, is traumatic and impractical.
  • Complexes of exercises for the back should be alternated from training to training in order to avoid the muscles getting used to the nature and plane of the load impact.
  • Each workout should begin with 1-2 basic exercises (when they are performed, 2 or more joints are involved) and end with 1-2 isolation exercises (the muscle on which the emphasis is placed, works “solo”, 1 joint is involved).

Home Workout

Workout # 1

Bent-over Dumbbell Row is one of the most effective basic exercises for building your lats. It works every half of the back, while the stronger half does not “help” the weaker one.

Bend your legs slightly at the knees, lower the body with the bent lower back down 90 degrees, pick up the dumbbells. Having directed the elbows up, strictly along the plane of the body, raise the dumbbells to the peak connection of the shoulder blades, and then slowly return to the starting position, stretching the muscles.

Classic Pull-Ups is a basic exercise for all times.

Hang on the bar with a straight grip (fingers away from you) so that the palms are slightly wider than the shoulder joints.Stretch up to the bar until the chin is level with it, then lower down, fully straightening the elbow joints.

An important nuance: the thumbs should not grasp the crossbar, otherwise the load will be partially redistributed to the biceps.

One-handed Dumbbell Row is an excellent isolating exercise for “finishing off” muscles at the end of a workout.

Starting position:

  • One supporting leg, the other rests against the plane with a bent knee.
  • The dumbbell is in the hand on the side of which the leg is straight, the other hand is in the support, the palm is under the shoulder joint.

Technique of execution:

  1. Keeping the back with the lower back bent parallel to the floor, pull the dumbbell up strictly in the same plane with the body until the maximum muscle contraction.
  2. Return to starting position.

Workout # 2

Deadlift is considered the best basic exercise for working out the back, buttocks and hamstrings.The dumbbell deadlift option is great for beginners and girls. Before performing this exercise, a good preliminary warm-up and warming up of the muscles is required.

Starting position:

  • Standing position, the back is bent at the lower back.
  • Legs shoulder-width apart, slightly bent at the knees.
  • Hands with dumbbells are lowered in front of you.


  1. Slowly tilt until the body is parallel to the floor.In this case, the dumbbells should be close enough to the body.
  2. Return to starting position fully erect.

Pull-ups with a narrow grip – the base for deep work on the lower lats. They are performed in the same way as classical pull-ups, with the only difference that the palms are located on the crossbar much closer to each other – the tips of the thumbs should touch.

Hyperextension at home will serve as an excellent isolating element to end your workout.This exercise can be performed without a special simulator. For this, a non-soft sofa or other dense surface is suitable, on which it will be comfortable to place your legs and pelvis. And if you wish, you can purchase a power bench, which will come in handy for many more exercises.

Task: to enable the body to move up and down unhindered, and to fix the legs. From this position, with palms on the back of the head, with a bent back, descend to the lowest point, and then, without a jerk, raise the straight back as high as possible.

Important nuances to achieve results faster

  • Do not neglect stretching at the end of your workout – this will not only promote muscle development, but also minimize discomfort after exercise.
  • Having felt that the usual load seems already too light, it is worth increasing it not due to the number of repetitions in one approach, but due to the available increase in working weight.
  • Nutrition quality plays a vital role in muscle building.The diet should be rich in protein (30% of the total calories), complex carbohydrates (50%) and “correct” fats from red fish, nuts and vegetable oils (20%).

Now you know how to swing your back at home. A competent approach to training, unconditional regularity and very little patience – and you will not notice how your back muscles will become strong and pumped up.

How to build back muscles at home for a man

Back exercises performed with body and free weights are the most effective in comparison with block trainers.This means that an effective and complete workout for the back muscles can be performed at home. Of course, for the full development of the back, a horizontal bar and dumbbells are needed, and if there is also a barbell, the training will become much more varied and difficult.


How to pump up your back at home for a man

The first condition for effective training is the availability of equipment, unfortunately, it is impossible to provide a full workout with dumbbells alone.In order for the back muscles to develop, it must be possible to continuously increase the weight of equipment such as dumbbells or barbells. If the working weight of the dumbbells is a maximum of 12 kg and it is working 6-8 times, then it will soon become light, and the training will be weak, if you do not continue to increase the weights. Therefore, the weight of the inventory should always have a margin.

To build muscle, the weight is selected so that there are no more than 12 repetitions in the approach.

Top-10 exercises for the back at home

1.Bent-over row of two dumbbells

  1. Hold two dumbbells of equal weight in your hands and tilt your body forward.
  2. Bend your knees and keep your back straight without rounding your lower back.
  3. Freely lower your straight arms down.
  4. As you exhale, pull the dumbbells to your waist, drawing your elbows along your torso.
  5. At the top of the movement, bring the shoulder blades together, increasing the contraction of the muscles, and gently lower the dumbbells down as you inhale.

When pulling dumbbells, do not swing your body, try to pull the weight with your back muscles, not your arms.

2. Row of one dumbbell in support

For this exercise you will need a horizontal surface, such as the edge of a bed or chairs.

  1. It is necessary to stand sideways to a horizontal surface and rest the palm and knee of the same-named leg on it.
  2. The second foot remains firmly on the floor.
  3. Hold a dumbbell with your right hand.
  4. Back in a line parallel to the floor.
  5. As you exhale, stretch the dumbbell to the waist, bringing the elbow closer to the body, bring it to the ceiling.
  6. At the top of the movement, the shoulder turns slightly towards the working arm, thereby activating the back muscles even more.
  7. While inhaling, gently, without jerking, lower your hand down.

After completing the required number of repetitions on the right arm, repeat the same on the other side.

Read more about the exercise dumbbell row to the waist with one hand →

3. Romanian row

This is a basic exercise that also develops the muscles of the back, strengthens the corset and posture, although it serves to strengthen the buttocks and hamstrings.But without basic exercises, you should not count on a wide back.

  1. Hold the dumbbells in your hands, place your feet shoulder-width apart, slightly bending your knees. Keep your back always straight.
  2. While inhaling, tilt the body down, bring the dumbbells to about the middle of the lower leg, although it all depends on the degree of extension of the hamstring.
  3. Take care not to round your back when bending over.
  4. Then, as you exhale, lift the body back up, without bending back in the lower back.

More about the Romanian deadlift →

4. Pull-ups with a wide grip

The exercise is performed on a horizontal bar, both at home and in the yard on the site, the main thing is the presence of a horizontal bar without skewing. The wide grip allows you to develop the muscles of the back in width, giving the effect of a triangular back.

  1. Grasp the bar wide, bend your knees.
  2. As you exhale, push the rounded ribcage towards the bar, trying to touch it with your chest.
  3. At the top, bring the shoulder blades together as much as possible.
  4. While inhaling without jerking, lower yourself slowly, fully extending your elbows.

If you don’t get a lot of repetitions, it’s okay, the main thing is to complete your maximum in one set.

And also read how to swing your back with pull-ups on a horizontal bar →

5. Pull-ups with a narrow grip

This type of pull-up develops the thickness of the back muscles, although the biceps help them a lot.But this does not mean that you need to work only with your hands, it is important to try to perform pull-ups due to the efforts of the back muscles.

  1. Grasp the bar with a reverse grip shoulder-width apart.
  2. Bend your knees and, with an exhalation, pull yourself up to the bar with the same round chest, forming a deflection to the top point of the movement.
  3. While inhaling, gently lower yourself.

Do as many repetitions as possible. If your own weight is too light and you can easily complete more than 12 repetitions, then you can add weight, for example, pick up a dumbbell on a special belt for pull-ups.

More about pull-ups on the horizontal bar →

6. Plank with dumbbell lifting

The static plank is a great way to strengthen even the smallest back muscles that support the spine, and a healthy and strong spine is the key to training a wide back … But in this version, a dynamic type of exercise is presented, which is performed with light dumbbells.

  1. Take dumbbells in your hands and place them on the floor under the shoulder joints, and place your feet across the width of the pelvis.
  2. Maintain an even body line from heels to crown. Tighten your back and abdominal muscles to prevent your lower back from arching.
  3. Keep the torso steady by adding only shoulder movements.
  4. As you exhale, raise your right arm straight at the elbow in front of you in line with the spine.
  5. While inhaling, lower and raise your left arm in the same way, continuing to alternate movements for the same number of repetitions.

7.Plank to improve balance

If you want to make the previous exercise with your own weight heavier, you can simultaneously raise the opposite leg with your hand, lifting the toe off the floor, but not raising the heel above head level. Thus, the exercise includes all stabilizing muscles that improve body balance and coordination.

If home equipment is limited to only dumbbells, then bodyweight exercises, including all the muscles of the body in one exercise, are the best way to work out at home.Perform the movements alternately, the same number of repetitions on each side.

8. Lying hyperextension

This exercise strengthens the stabilizing muscles of the spine, including not only the muscles of the back and buttocks, but also the abdominal muscles, which must be kept in static tension throughout the entire set. Despite the visual simplicity of the exercise technique, if performed correctly, it is rather difficult, and the muscles are loaded no worse than when working with a barbell.

  1. Lie on your stomach, straining your abdominal muscles, try to move the abdominal walls away from the floor, pressing them as much as possible to the spine.
  2. This stabilizes the lumbar spine, protecting it from overextension, although its natural deflection is still preserved.
  3. Keep your feet across the width of your pelvis, and stretch your arms out in front of you, but you can keep them along your torso if it’s hard.
  4. With an exhalation, while maintaining tension in the abdominal muscles, simultaneously lift the hips and chest from the floor to the maximum height that the back muscles can reach without unnecessary deflection in the lumbar region. Do not rush to perform it, each lift is performed slowly and with concentration.
  5. As you inhale, gently return to the floor and repeat the movement for the required amount, in this exercise the advantage is given to a large number of repetitions.

More about hyperextension at home →

9. Goodmonning

For this exercise you will need a barbell, if it is not possible to perform it, then you can replace it with a Romanian deadlift with dumbbells. Select the required barbell weight by placing the projectile on the floor first. If there are no special power racks for the barbell at home, carefully lift the barbell off the floor with an even spine, bend your elbows, throwing the barbell to the top of your chest.Then raise the bar over your head on straight arms and lower it to the top of the trapezius muscle below the seventh protruding cervical vertebra.

Make sure that the barbell does not roll over your neck.

  1. Place your feet hip-width apart with your knees bent.
  2. As you inhale, lower your torso to parallel to the floor, but do not round your back.
  3. In this case, the body weight should pass from the entire foot to the heel, take the pelvis back, feeling the stretching of the hamstrings.
  4. With an exhalation, unbend the trunk to the starting position, it is in this phase that the lumbar extensors are turned on more strongly.
  5. Perform the required number of repetitions.

Learn more about the goodmoning exercise →

10. Barbell Row to the Belt

  1. Barbell Row is similar to the first dumbbell exercise, so if you don’t have a barbell at home, the exercise can be easily changed. Raise the bar off the floor using your normal grip from above, shoulder-width apart.
  2. Lower the body, bending forward with an even spine, freely lower your straight arms down.
  3. With an exhalation, pull the bar to the lower abdomen, while inhaling, lower your arms down.
  4. At the top point, bring the shoulder blades together as much as possible, contracting the muscles of the back, and at the bottom point, fully stretch them.

Back training program for the day

Warm up 5-7 minutes.

  1. Pull-ups with a wide grip 3-4 x 6-12.
  2. Pull-ups with a narrow reverse grip 3-4 x 6-12.
  3. Barbell or dumbbell pull to the belt 3-4 x 6-12.
  4. Row of one dumbbell in the support 3-4 x 6-12.
  5. Plank 3-4 x 12-24.
  6. Lying hyperextension 3-4 x 15-20.

Cool Down: Stretching the muscles of the back of the body.


Thus, work from 3 to 4 approaches with a rest of 1.5-2 minutes between them. This workout is sufficient once a week, since the back muscles are large – they need a longer time to recover. To train the back, it is not necessary to have a barbell and special block trainers for deadlift at home, the main thing is to have sufficient dumbbell weight and work with your own weight, of course, pull-ups are the best option in this case for building back muscles.

Exercises for the back at home in video format

And also read how to swing a man’s buttocks →

Top 10 exercises for the back for girls at home | Everything about sports

When training your body, it is very easy to forget about your back – after all, it is this part of the body that we cannot see in the mirror. But pumped back muscles are important not only from an aesthetic point of view. Without strong back muscles, we won’t be able to do most basic exercises with a lot of weight and progress in training.Yes, and many exercises with our own body weight require from us pumped back muscles.

We offer you a selection of the best back exercises for girls at home , which will help you quickly and effectively achieve your goal: build muscle mass, tone the body and lose weight, strengthen the spine.

Back Workout for Women

Regular back workouts will help you improve your body quality and make you stronger physically.Without back exercises, your workout will be incomplete. You can strengthen your back muscles with dumbbells, a barbell, a fitball, an expander, or you can do it without any additional equipment at all.

This article discusses the most effective strength exercises for the back with dumbbells for muscle mass, exercises for muscle tone without equipment, as well as exercises with other additional sports equipment. These exercises are convenient to perform both at home and in the gym.

1.Where to start and how to end your workout:

  • Always start your back workout with a warm-up warm-up: A selection of warm-up exercises.
  • Finish Your Stretching Workout: Compilation of Stretching Exercises.

Never neglect warm-up and stretching for an effective workout. For an extra warm-up just before a particular exercise, you can do one set of this exercise without dumbbells (or with a very light weight).

2. How many reps and sets to do:

  • For muscle growth: 10-12 reps in 4-5 sets with a maximum weight
  • For light muscle tone and fat burning: 15-20 reps in 3-4 approaches with an average weight

3. What weight of the dumbbells to take for the back:

  • For muscle mass growth: the maximum weight so that the last repetitions in the approach are performed with the last effort (for girls, usually 10-15 kg)
  • For light muscle tone and fat burning: enough weight to feel the load, but still be able to do 15-20 reps (usually 5-10 kg for girls)
  • For beginners: 2-3 kg dumbbells with gradual weight gain

4.How often to do back exercises:

  • If you train 3-4 times a week, then it is enough to train your back once a week
  • If you train 5-6 times a week, then you can train your back twice a week

5. With what to combine exercises for the back:

  • Classic version: with exercises for biceps (in this case, start training with exercises for the back, then move on to exercises for biceps)
  • Alternative: with pectoral exercises (pectoral and back muscles are antagonistic muscles, so some athletes train them together)

6.Gradually, your muscles will get used to the load, so it is advisable to increase the weight of the dumbbells over time. For home workouts, it is convenient to purchase the collapsible dumbbell , which allows you to adjust the weight.

7. Strength exercises for the back put a strong load on the spine. Pay attention to your exercise technique to avoid injury and damage.

8. During strength exercises for the back with dumbbells, the biceps and deltas are also actively involved, so if your arm muscles “fill up” quickly from loads, then the performance of separate isolated exercises for the biceps and shoulders can be reduced.

Dumbbell Back Strength

These five exercises are great for strength training at home or in the gym. You will need dumbbells to complete them.

If you do not have much time for strength training of the back, then you can perform 3-4 of the listed exercises. Adjust the exact number of approaches and repetitions yourself, depending on the availability of time and physical strength.


In the initial position, the back is straightened, the shoulders are lowered, the press is tense. The dumbbells touch the thighs. With your knees bent slightly, pull your pelvis back until your back is parallel to the floor. The dumbbells move parallel to the legs. Keep your back straight and do not bend your lower back too much. Exercise can be traumatic, so it’s best to use light dumbbell weights at first. During the deadlift, in addition to the back, the muscles of the buttocks also work well, which is very important for girls.

2. Bent-over Dumbbell Row

Sit down slightly and tilt your torso forward, feet shoulder-width apart. Take dumbbells in your hands with a straight grip. This is the starting position. Raise both dumbbells as high as possible to your chest, spreading your elbows to the sides and without changing the position of the squat. Lower the dumbbells down after a few seconds. The torso remains stationary throughout the exercise.

3. One-handed dumbbell row

In the starting position, sit down slightly and tilt your torso forward.Place your left hand on the thigh of your left leg, and bring your right leg back. With your right hand, grip a dumbbell in your hand with a neutral grip. This is the starting position. Bring your elbow back, pulling the dumbbell towards your chest. The body remains stationary. After a short pause, return to the starting position. Change hands when the set is complete. It is enough to complete 3 sets for each hand.

4. Raising the arms in an incline

In the initial position, the legs are shoulder-width apart, the knees are bent, the body is slightly tilted forward.Pick up dumbbells with a neutral grip, slightly bend your elbows. Spread your arms out to the sides until your shoulders (upper arm) are parallel to the floor. hold for a few seconds and bring your hands back together. Maintain a slight bend at the elbows throughout the movement. This exercise also works well with deltas.

5. Bringing the arms back in an inclination

In the initial position, the legs are shoulder-width apart, the knees are bent, the body is slightly tilted forward.Pick up dumbbells with a straight grip. Bring your arms as far back as possible, keeping your arms straight. Tighten your back muscles, but keep your torso steady. Triceps also work great in this exercise.

Many thanks for the gifs youtube channel HASfit .

Exercises for the back without equipment

The exercises below are recommended for both strengthening the muscles and straightening the spine, improving posture and preventing back and lower back pain.You can also include these exercises in your exercise plan if you like to train with your own body weight, including several muscle groups at once (effective for burning fat).

1. Rotation by hand in the plank

Take the plank position on your hands, legs slightly apart. The body forms a straight line, the lower back does not bend, the press is tightened. Lift one palm off the floor and perform a circular motion with a straight arm. Return to starting position. Then do the same with your other hand.Do 10-12 reps for each arm for 2-3 sets.

2. Raise your arms in the forearm plank

Lower yourself into the forearm plank with your feet slightly apart. Again, watch your body position, it should form one straight line from heels to head. Lift one hand off the floor and extend it forward. Hold for a few seconds and lower your forearm to the floor. Then stretch your other hand forward in the same way. Do 10-12 reps for each arm for 2-3 sets.

3. Swimmer

Get down on your stomach, arms extended forward, palms down. The face and part of the chest are torn off the floor. At the same time, raise your right arm and left leg as high as possible, lifting your thigh off the floor. Tighten your back and lower back muscles. Hold for a few seconds and return to the starting position. Then switch sides. Repeat 12-15 reps on each side for 2-3 sets.

4. Overextension with arms spread

This exercise is very useful for posture and strengthening the spine.Lie on your stomach with your head resting on the mat. Hands are spread apart, palms down. Raise your upper body as high as possible, lifting your head and chest off the floor. Lift up with your back, not your neck. Hold for a few seconds in the upright position and lower your head and chest to the floor. Do 15-20 reps for 2-3 sets.

5. Superman

This is another very useful exercise for posture and spine. Lie on your stomach with your head resting on the mat. The arms are extended forward, palms down.Tear off your head, chest, hips at the same time from the floor and lift them up as much as possible. Hold for a few seconds and then return to the starting position. Do not pull your neck up, it will keep its natural position. Do 10-12 reps for 2-3 sets.

If it is still difficult for you to make a classic superman, then follow the simplified version of this exercise (you can even leave your feet on the floor for the first time):

6. “Hunting dog”

But this, though simple, but very effective exercise to strengthen the back and spine.Get down on all fours, back straight and slightly arched at the lower back. Raise your right arm and left leg at the same time as high as possible and hold for a few seconds. Then switch sides. Do 15-20 reps in 2-3 sets. You can make this exercise more difficult by lifting the opposite arm and leg up and holding this position for 45-60 seconds.

Thank you very much for the gifs youtube-channel The Live fit girl and FitnessType .

Exercises for the back with other equipment

It is not always convenient to purchase heavy dumbbells for the home. First, they need to find a place in the apartment. Secondly, heavy dumbbells are quite expensive equipment. In this case, you can purchase a more compact inventory. Various resistance bands and elastic bands are no worse for strengthening muscles compared to dumbbells.

What can be used to train the back besides dumbbells:

  • resistance band (ideal for training muscle groups of the upper body)
  • elastic band (both for training all muscle groups and for stretching)
  • rubber loops (excellent equipment for strength training, especially if there is comfortable furniture or a horizontal bar for fastening)
  • fitness bands (more suitable for legs and buttocks, but can also be used for the upper body)
  • fitball (especially good for strengthening the back and muscle corset )

Click on the links to read a more detailed description of the listed inventory.It is important to note that all these items are very affordable and do not take up space in the apartment at all (unless the fitball is inflated). Therefore, you can safely buy a set of resistance bands and elastic bands of different resistance, putting them on the shelf.

Exercises for the back with elastic tape

1. Stretching the tape behind the back

2. “Butterfly”

3. Diagonal stretching of the tape

4. Horizontal pull of the elastic tape

5.Belt Pull

Back Exercises with Resistance Bands

1. Back Resistance Rows

2. One-handed Resistance Rows

3. Criss-Cross Row

4. Horizontal Row

5. Stretching the expander

Back exercises with rubber loops

1. Vertical Row

2. Horizontal Row

3.Pulling the arms to the chest

4. Stretching the elastic loops

5. Shrugs

Exercises for the back with fitness bands

1. Row of elastic for the back



Back exercises with fitball

1. “Hunting dog”

2. Hyperextension

3. Hyperextension with arms behind the head

These are the most effective exercises for the back women that you can perform both at home on your own and in the gym.Please note that for different exercises you may need different dumbbell weights or different resistance levels of the resistance bands. Feel free to experiment by changing the number of sets and reps.

Exercises to strengthen the muscles of the back at home

Good posture, healthy back – can this be achieved with exercises at home? Yes, in order to noticeably pump your back muscles, you need to at least acquire a pair of dumbbells. But we all start somewhere.And exercises to strengthen the muscles of the back at home are good for beginners.

If you have back pain, be sure to consult your doctor before performing any exercise. Otherwise there will be more harm than good.

Sometimes you can come across such stories: “Doctors forbade me to exercise any kind. But I didn’t listen to them, I trained and did exercises to strengthen my back muscles. A couple of years have passed and I am completely healthy, the doctors just shrug their shoulders in bewilderment. “Unfortunately, such stories are an exception. In most cases, hard training with a sore back will make it even worse. You can’t ignore the doctor’s opinion, train and hope for a miracle.

Stretching and yoga exercises can be done to warm up. Especially true for those who sit in the office all day in a chair / behind the wheel, with osteochondrosis.

Anatomy of the back muscles

Exercises to strengthen the muscles of the back at home

All exercises are quite simple and effective, suitable for beginners at home.

Reps and sets:

20-25 times in 3 sets. If it’s difficult to do 20 times in a row, start with 10-15 times and try to do more with each workout.


Between sets – 40 seconds, between exercises – 60 seconds.

1 Pull-ups

The most popular exercise for strengthening the muscles of the back, but not everyone has a bar at home. We recommend buying it, because pull-ups are one of the most effective upper back exercises.Not all beginners are able to pull up right away. If you still can’t do it, you can put a chair down and push off with one foot from it. You can also ask someone from your family to push you up with a hand (by the waist or with a palm on the lower back).

If you pull yourself up with a narrow grip, the traps (muscles at the base of the neck) work more. If it is wide, the latissimus dorsi muscles (“wings”) are included.

Pull-up videos

2 Dips

Place your arms wide enough (with a narrow setting, the load on the triceps increases).If it’s difficult, you can do this exercise from your knees. If it’s easy – lift one leg off the floor, do push-ups with cotton.

3 Lying arm spread

Tighten your back muscles, bring your shoulder blades together. Do not lower your hands to the floor until you have done the required number of reps.

4 Superman

Lift your arms and legs off the floor at the same time. Hold for a couple of seconds, tense your buttocks as much as possible and squeeze your shoulder blades.

5 Superman with alternate arms / legs

Alternately raise your left arm and right leg / right arm and left leg.This is one repetition. Hands and feet don’t touch the floor until you’ve done it 20 times (or whatever).

6 Arm straightening bar

How to make a plank correctly

Rest on the elbows (stand in the bar), then alternately straighten your arms and bend back. This is one repetition. By the way, do you know the world record for the elbow plank?

7 Reverse hyperextension

You will need a bench or sofa without armrests.Lie down so that your pelvic bones rest against the edge of the bench. Slowly lower your legs down (do not touch the floor) and lift up just above the parallel. Hold onto the edges of the bench / bed with your hands.

8 “Good morning”

Bend your legs slightly at the knees and lower yourself down with a straight back. To complicate the exercise – take additional weight in your hands (dumbbell, pancake, heavy water bottle, etc.)

Exercises for back muscles at home (video)

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90,000 exercises for beginners and not only 9,0001

Many people suffer from back pain, which can be relieved by playing sports.Our spine is subjected to enormous stress during the day and practically does not rest. In a sitting position, it can withstand 20 kg, in a lying position – up to 9 kg, and in a sitting position – up to 15 kg. In order to relieve the back at least a little, you should strengthen its muscles and thereby transfer most of the load to them.

There are special exercises in the fitness industry to strengthen your back muscles that can be done both at home and in the gym. An urgent need for such activities arises with the following diseases of the spine:

– vertebral hernia;

– scoliosis;

– osteochondrosis.

A weak muscle corset is not able to fully cope with its main tasks, namely, to support the spine and internal organs, which causes pain in the back. Exercises to strengthen the back are suitable for people with sedentary work, and they are also the prevention of degenerative changes in the musculoskeletal system.

Who is contraindicated for exercises to work out the muscles of the back?

Before you start your studies, you need to know about contraindications.Exercises to strengthen the back are not recommended in such cases:

– for spinal injuries;

– with bleeding;

– during the period of exacerbation of chronic diseases;

– in the postoperative period;

– during pregnancy;

– if there are problems with the cardiovascular system and kidneys.

Training Safety

In order for exercises to work out the muscles of the back to be effective and not harm the body, the following requirements must be met:

– do not strive to do the complex as quickly as possible, since all exercises on the back should be performed slowly and carefully in order to feel every muscle;

– jerks and sudden movements must not be made, especially for people who have been diagnosed with spinal diseases.Twisting and sharp bends are transferred not to the back, but to the ligaments and joints;

– each workout should be performed incrementally, that is, you need to gradually add weight and the number of repetitions of an exercise. With a weak back, it is better to work with your own weight, and with a strong back, use weights in the form of dumbbells, a bar and other sports equipment;

– at the first appearance of discomfort and aggravated pain, you should stop exercising and visit a doctor;

– all back exercises are best done on an empty stomach.It is better to start training after two hours after eating.

A set of exercises to strengthen the muscles of the back should be performed every day.

Preparation for classes

Warm up for about 10-15 minutes before each session. If you exercise in the morning, then the warm-up should be given special attention to warm up the body and prepare it for training. The warm-up is carried out according to the following scheme:

1. We jump in place. This will make your heart beat faster.

2. We develop joints. They need to be rotated in different directions from top to bottom. Rotations are not safe for the neck, so we just tilt the head and to the sides.

3. Stretch the muscles. To do this, you need to stretch a little up and in different directions, tilting the body to the right and left.

4. Next, we strengthen the back, exercises for which are distinguished by variety and different levels of difficulty.

A set of exercises to strengthen the back

This program is suitable for people with a weak to moderate level of fitness.All exercises are performed 15 times without weights. The number of approaches can vary from one to five.

Thigh bridge

This exercise is ideal for people with weak support apparatus. If everything is done correctly, you can reduce the load on the ligaments and joints, thereby making the back muscles work. Exercise helps relieve lower back pain by stretching and strengthening the spinal column. The muscles of the buttocks and the press are also included in the work.

Side rail

This exercise is considered difficult but effective. The side plank increases the load on the oblique muscles of the abdomen, which are responsible for creating a thin waist and supporting the back. Novice athletes can do a side plank with their legs bent at the knees. This increases the area of ​​support, and the exercise is easier. In order to complicate the workout, you should hold out in a plank with a straight back for about 20 seconds. The hardest part to do this exercise is with your arm and leg up.

Lunges with dumbbells

Dumbbells weighing about 3-5 kg ​​are suitable for this. Lunges help build muscle in your back, glutes, and thighs. The greatest load falls on the quadriceps and lower back, which must be fixed in a straight position. When performing lunges, there should be 90 degrees under the knee.

Fitball training

Strengthen the back with exercises with fitball, they compensate for lower back pain.To do this, we lie down on the ball with our stomach down, spread our legs wide apart, and rest on the floor with our socks. The arms should be parallel to the body. You can also lie with your back on the ball and move back and forth, stretching your spine.

Exercises for women

In terms of physiology, the female back muscles are less developed than that of men, so it is more difficult for the beautiful half of humanity to work out the muscles of this part of the body. In the gym, back exercises are best done with dumbbells.Reverse grip strides and bent over rows are best. Deadlift, in which the knees should be slightly bent, will also help strengthen the back.

90,000 Back exercises at home. 8 most effective – be healthy! – Blogs

The back is considered one of the most difficult areas of the body to train. They think so due to the fact that in most cases athletes do not always have access to training equipment and various simulators. However, some of the most effective exercises for strengthening your back muscles can be performed at home, without any additional equipment.

For the best effect, you still need a horizontal bar, since there is one on any sports ground, as well as dumbbells.

Superman Exercise

Sit in a supine position on your stomach. Stretch your arms above your head, try to stretch out and raise your chest with your knees a short distance from the floor. Lock in this position for 3-5 seconds, then return to the starting position. It is recommended to do 3 sets of 10 reps each.

Superman Exercise

Swimmer’s exercise

The exercise is similar to the previous one, but it uses the muscles of the contralateral limbs.Sit on the floor lying on your stomach, stretch your arms over your head without raising them. Extend alternately the left leg and right arm, and then the right leg and left arm, as shown in the picture below. Recommended 3 sets of 10 reps on each side.

Swimmer’s exercise

Bridge exercise

This exercise is great for strengthening the muscles of the lower back. Lie on the floor with your knees bent at right angles. Lift your pelvis up, fix this position for 3-5 seconds and return to the starting position.

Bridge exercise

Wall-supported arm raises

This exercise strengthens the muscles of the upper back well. Walk up to the wall and press your back against it. Feet should be 30-35 centimeters from the wall. Then raise your hands up, firmly press the back of your hands against the wall at head level – this is the starting position. Further, without taking off the pressed hands, move them up, trying to keep your elbows pressed against the wall.Close your raised arms up above your head and return to the starting position. Recommended 3 sets of 15 reps.

Pull-ups, wide grip

A horizontal bar is required – any stable horizontal bar in the yard or on the sports field will do.

  • Grasp the bar with a wide grip, bending your knees.

  • As you exhale, lift your chest to the bar so that you touch it.

  • At the top, try to bring the shoulder blades together.

  • Inhaling, lower yourself to the starting position slowly, without jerking, while straightening your elbows.

The number of repetitions depends on the level of fitness.

Pull-ups wide grip

Bent-over Dumbbell Row

You will need two iron dumbbells for this exercise.

  • Tilt the body slightly forward, while picking up two identical dumbbells.

  • Try to keep your back straight, bend your knees.

  • Lower your arms with dumbbells down.

  • As you exhale, pull the dumbbells up towards your waist with your elbows along your torso.

  • At the end of the movement, bring the shoulder blades together – this will increase the muscle contraction. While inhaling, gently lower the dumbbells down.

Bent-over Dumbbell Row

Romanian draft

Exercise strengthens the back muscles, develops posture. It also has a positive effect on the muscles of the thigh and buttocks.

  • Take two dumbbells of the same weight in your hands, put your feet shoulder-width apart, your knees should be slightly bent, your back is straight.

  • Inhaling, tilt the body down, bringing the dumbbells to the middle of the lower leg – you can lower if the stretch allows you.

  • The back should not be rounded when performing a slope.

  • Exhaling, slowly raise the body to the starting position without bending the lower back.

Romanian draft

Dumbbell Lift Plank

A regular static plank perfectly strengthens all the back muscles, which has a beneficial effect on the spine. In this version, we will consider a slightly different type of exercise – a dynamic bar with dumbbells.

  • Pick up two light weight dumbbells, place them on the floor under the shoulder joints. Place your feet at the width of the pelvis.

  • The body should be in a level position – a straight line from the heels to the back of the head.

  • Keep your core steady by adding movement to the shoulder joints with dumbbells.

  • Exhaling, raise your right hand in front of you, extending it in line with the spine, as shown in the picture.

  • Inhaling, lower your right hand and raise your left in the same way. Alternate arms, doing the same number of reps for each.

Plank with lifting dumbbells


Most of the exercises, which, it would seem, are impossible without simulators, can be replaced with simpler counterparts. If you do not have the opportunity to visit specialized gyms and do not want to buy an expensive machine home, use alternative exercises.For most complexes, you will need the following inventory, which is not so difficult to get hold of:

  • Sports floor mat;

  • Light and medium weight dumbbells;

  • Horizontal bar or any crossbar.

The gymnast showed the best exercises for a healthy back


The gymnast showed the best exercises for a healthy back

The gymnast showed the best exercises for a healthy back

Master of Sports in rhythmic gymnastics Daria Moroz showed the best exercises for strengthening back muscles at home.Sport RIA Novosti, 20.10.2020

2020-10-20T18: 45

2020-10-20T18: 45

2020-10-20T18: 45



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MOSCOW, October 20 – RIA Novosti. Daria Moroz, master of sports in rhythmic gymnastics, showed the best exercises for strengthening back muscles at home.According to her, this complex is very useful for those who work in the office every day and want to remove muscle clamps. Previously, the athlete showed how to sit on a transverse split and pump up the gluteal muscles.

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