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20 Best Back Exercises – Back Workouts For Men

Most people are visual creatures, unable to break their fixation on the other people, places, and things directly in front of their faces. This extends to just about every aspect of their lives—even into their workouts, where the lion’s share of attention is given to exercises that focus on the front-facing (anterior) muscle groups so that they can build and sculpt muscle they can see immediately reflected in a mirror. Not as much effort is given to address what’s behind them, and just as (if not more) important: the back muscles.

True, if you pump what you see, you’ll build big arms, shredded abs, and the barrel chest of chest of your dreams. But that might not be as effective as you might hope. For real size and strength and the V-shaped torso you might be hoping for, you can’t forget about the posterior muscle groups—the muscles on your backside. If you’re never dedicating time and energy to training your back muscles, you’ll throw your body’s balance out of whack.

Flipping the script on your training plan is more important than just checking another box on your to-do list. A big chest looks ridiculous (and doesn’t physically function all that well) without a big upper back and shoulders. Likewise, your abs are part of your core, whose role is ultimately to support your spine. For better function and aesthetics, your mid and lower back need attention. And no one wants to exhibit poor posture when they look at themselves in the mirror—so the postural correction that comes from strong, activated back muscles is important, too.

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Meanwhile, your back muscles can play a bigger role than you might expect in assisting big-time compound movements that pay off in spades, like the bench press. Your upper- and mid-back muscles help to stabilize your shoulder joints, and the stronger and more stable your shoulders, the more weight you can lift in just about every upper-body exercise. Your hands have to be involved in back-focused exercises to handle the load, too, so don’t be surprised when all those rows result in bigger arm muscles.

Are you fixated on your front because you’re yearning for a V-shaped torsos? You’re not going to get there without homing in on the back. If that’s all you’re looking to do, check out this workout—but you should probably be motivated to look beyond just attaining that V.

Now are you ready to turn your attention to your rear more? Get started with some of our favorite exercises to work your entire back.

Superman Holds

Working your back using just your bodyweight is tough. Short of pullups or inverted rows, you’re pretty much out of luck—aside from this heroic exercise that torches your mid and upper back muscles. The simple movement can be more difficult than you might expect, so make sure you go slow and know what you’re doing before you get down on the floor to fly.

DO THIS: Get on the floor on your belly. Squeeze your glutes to raise your feet and legs, engage your mid back, and squeeze your shoulder blades to raise your arms off the floor in an extended position. Focus on firing your entire posterior chain to begin the movement—your lower back shouldn’t take all the strain.

Keep your neck in a neutral position and avoid looking up. Hold the top position for a two count before lowering back to the ground. Make sure to move at a measured pace through a set.

Band Bent-Over Row

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You’ll get used to the row in its many forms if you’re working on your back—so start out with a light-resistance version that can serve as a warmup or a key part of your routine. The band will allow you to work through the range of motion without breaking out the weights, while still challenging you with some resistance.

DO THIS: Grab a low-resistance band and set it out on the ground. Stand on the middle of the band, grabbing the two ends in either hand with a pronated (overhand) grip, hinging at the hips and slightly bending your knees in an athletic stance. Make sure that your back isn’t rounded.

Squeeze your back to pull the band ends simultaneously to your chest, or as close as the band allows. Pause for a moment at the top of the motion, then slowly return to the original position, working against the band’s resistance.

Renegade Row

The renegade row is all about maximizing the utility of a position to the highest degree. Take two high bang-for-your-buck moves, like the plank and pushup, and make them even useful by adding more elements to work different muscle groups. Work with light dumbbells here — maintaining the proper spinal position is just as important and rowing the weight.

DO THIS: Grab a pair of light dumbbells and about as much space as you would need to perform pushups. Get in a plank position with your feet spread wide, gripping the dumbbells with your palms facing parallel to each other. Squeeze your glutes and core to maintain a strong spinal alignment, looking at the floor ahead of you.

Use your lats to row one of the dumbbells to chest height, then return the weight to the ground, keeping the rest of your body balanced in its position. Control the load up and down the movement — if you have to contort your body and shift your back to lift the dumbbells, drop down to a lower weight. Perform a pushup, maintaining spinal alignment, and repeat the motion with the opposite arm.

Dumbbell Single-Arm Row

Dumbbell rows are a classic move that should have a place in every self-respecting lifter’s heart. Your hinged position will give your lats a chance to shine, while other rear-positioned muscles like the rhomboids and traps will kick in for support.

You also have the benefit of working both sides of your body, allowing you to work through weak spots by focusing on building up strength imbalances.

DO THIS: You only need one dumbbell to do the job here. Old school heads would require you to mount the bench with your weight on your opposite knee and hand, planting the same side leg on the ground—but if you don’t know exactly what you’re doing and have full control of the weight, you could be putting your spine in jeopardy. Instead, stand close to the bench, square your feet, and plant your palm on the platform. Bend at the hips, and keep your back straight, picking up the dumbbell with your work hand and allowing it to hang straight down from your shoulder.

Pull the dumbbell up to the side of your torso without rotating your shoulders or losing your balance. Pause for a count at the top before lowering the weight to the starting position.

Chest-Supported Dumbbell Row

If you struggle with keeping your chest strong and your spine straight when you try bent-over exercise variations, you’ll love this move. The chest-supported row isolates your back and lets a bench do the work, allowing you to concentrate on moving the weight more efficiently.

DO THIS: Sit on an incline bench with your chest forward, resting on the support. Grab dumbbells with a neutral grip, keeping your chest strong and allowing your arms to hang.

Squeeze your back to pull the weights to your hips, with your elbows bent at 90-degree angles. Squeeze your shoulder blades for one to two seconds maintaining your position, then return to the starting point.

Inverted Row

You might look at the inverted row and think it’s just an easier version of movements you’re already doing. It’s just like a pullup with built-in assistance from the ground, right?

Wrong. If you’ve never tried the inverted row before, you’re in for a surprise. The move is a killer upper back driller that will tire you out sooner than you’d expect from its basic setup.

DO THIS: Place a bar at about hip height on a Smith machine or power rack. Lower yourself to the ground underneath the bar, grabbing it with an overhand grip with your hands positioned directly above your shoulders. There should be some space beneath your back and the ground to hang suspended. You can fully extend your legs and rest your heels on the ground for a challenge, or bend your knees and plant your feet on the ground for an easier rep.

Pull your shoulder blades back to start the rep, then pull up with your arms to lift your chest to the bar. Keep your wrists stable and maintain a straight line in your spine, squeezing your glutes. Touch your chest to the bar before straightening your arms to return to the starting position.

Elevated Plank Row

The name of the game for this row is core control. You’re combining an extra-tough plank variation with the anti-rotational challenge of an offset row, giving your abs and your back a challenge.

You can perform the exercise with a normal rowing cadence, or take on the particular challenge posed by MH fitness director Ebenezer Samuel, C.S.C.S., in the above video, complete with some tough isometric holds.

DO THIS: Set up in plank position, feet slightly apart, your left elbow on a bench. Your upper arm should be at a right angle with your torso. Tighten your core. Hold a dumbbell in your right hand. Focus on keeping your hips and shoulders square. Lift the dumbbell with your arm, rowing it toward your lower chest. Squeeze your back and brace your core to keep yourself stable, then lower the weight down to the starting position.

Bent-Over Dumbbell Alternating Row

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Work on each side of your body individually without using a bench for support. You shouldn’t be focused on pulling big weight here, especially with your back in the bent position, so err to the lighter side, especially if you’re just starting out.

DO THIS: Grab a pair of dumbbells, hinge at your hips and knees, and lower your torso until it’s almost parallel to the floor. Your feet should be shoulder-width apart, and your lower back should be naturally arched; just make sure to avoid rounding your lower back.

Let the dumbbells hang at arm’s length from your shoulders with your palms facing each other. Keeping your position, lift one dumbbell to your side, pause at the top of the movement, and slowly lower it. Then repeat with your other arm.

Bear Row to Gorilla Row

This animalistic compound exercise gives you two back-building rows in one—along with a chance to crush your core and hone your agility to a surprising degree, too. Your best bet is to use kettlebells, given the position of their handles, but dumbbells will work in a pinch.

When you do the bear row, you’re in a position that challenges your core and forces you to fight to stabilize to keep your hips square. As you shift to gorilla, you get an extra test of your coordination and athleticism along with the back blast.

DO THIS: Start in bear plank position, hands on kettlebells set close to each other, abs and glutes tight. Tighten your abs. Row one kettlebell upwards. Pause at the top, keeping your hips square to the ground. Lower and repeat on the other side. Jump your feet alongside the kettlebells. Tighten your abs. Without moving your torso, row both bells up twice. Return the bells to the ground and jump back to bear plank position, tightening your core.

Bent-Over Barbell Rows

Compared to other variations of the row—like the single-arm dumbbell row—the barbell version allows you to use more weight. Rowing with heavier loads elicits more muscle growth in your middle and lower traps, rhomboid major, rhomboid minor, upper traps, rear deltoids, and rotator cuff muscles.

The barbell row is a go-to exercise to work your middle back muscles. Just be careful to use proper form and don’t overload the bar.

DO THIS: Grab the barbell with a pronated (overhand grip), holding your hands just further than shoulder width apart. Hinge at the hips and knees and lower your torso until it’s almost parallel to the floor. Keep your back naturally arched, and make sure to avoiding rounding. Pull the bar to your upper abs and squeeze your shoulder blades toward each other. Pause, then slowly lower the bar back to the starting position.

Bent-Over Underhand Barbell Row

If you think this move looks familiar, you’re not wrong—it’s exactly the same as the move above with one key difference: Grip.

Use a supinated (underhand) grip to target your rhomboids, the small muscles that start at your spine and attach to your shoulder blades. They assist your traps with pulling your shoulder blades together. These muscles tend to be weak due to the long amount of time we spend sitting at desks, in cars, or on couches every day.

DO THIS: Grab a barbell with an underhand grip that’s just beyond shoulder width, and hold it at arm’s length. Lower your torso until it’s almost parallel to the floor, and bend at your hips and knees. Let the bar hang at arm’s length. Pull the bar to your upper abs as you squeeze your shoulder blades together. Pause, and slowly lower the bar back to the starting position.

Pendlay Row

This barbell row variation keeps the weight on the ground, giving you the opportunity to bring more explosive movement (and a full pause to rest between each rep) to the exercise.

For some people, the high hinge position might be uncomfortable for their hips. If that’s the case for you, try out the exercise in a sumo stance instead.

DO THIS: Step up to a loaded barbell, keeping the barbell close to your shins, standing with feet shoulder-width apart. Tighten your abs, push your butt back, and bend at the waist, lowering until your arms can grasp the bar. Squeeze your glutes and make sure your hips are lower than your shoulders. Squeeze your shoulder blades. Maintaining this position, explosively row the barbell to the bottom of your ribcage. Lower back to the ground. Reset your body and repeat.

Seated Cable Row with Pause

Seated cable rows are a traditional upper-back exercise. Adding a pause for three seconds when the bar gets to your torso, however, can increase your gains. The pause keeps your scapular retractors working longer. Strengthening these muscles is important because a weakness can lead to unstable shoulders—and that limits your strength and muscle gains in nearly every upper-body exercise, including the bench press and arm curl.

When you start this movement, pull your shoulders down and back. Otherwise, you’ll keep your shoulders elevated, which stresses the shoulder joint. Over time, this can cause your joint to become unstable, which often leads to injury.

DO THIS: Attach a straight bar to a cable station and position yourself with your feet braced. Grab the bar using an overhand, shoulder-width grip, and sit upright. Pull the bar to your upper abs. Pause for three seconds, then slowly lower your body back to the starting position. Your torso should remain straight and motionless throughout the movement. Don’t lean forward and backward to perform the exercise.

Pullup or Chinup Variations

If you want a V-shaped torso, you must do pullups and chinups. They build width because they target your latissimus dorsi (a.k.a. lats), the large back muscles that wrap around the sides of the upper body just below the arms. These muscles are the ones that give the torso a wider, flared shape, and can make you appear slimmer even if you haven’t lost an inch around your middle.

Below is a list of variations of this classic back exercise from easiest to hardest. As you pull your chest to the bar during each rep, think about pulling your shoulder blades toward your back pockets. This will force you to use your upper-back muscles—as opposed to your biceps—to perform the move. Need more help? Follow this guide.

For each rep of this back exercise, you’ll start in a dead hang and then pull your chest to the bar.

CHINUP: Grab the bar with a shoulder-width underhand grip.
NEUTRAL-GRIP PULLUP: Grab the parallel handles of a chinup station so that your palms are facings each other.
MIXED GRIP CHINUP: Placing your hands shoulder-width apart, use an underhand grip with one hand and an overhand grip with the other.
PULLUP: This is the same movement as a chinup except that you grab the bar with an overhand grip that’s slightly wider than shoulder width.
START-AND-STOP PULLUP: Perform a pullup, and then slowly lower halfway down to a dead hang. Pause, then pull your chest to the bar again. Pause, now lower all the way down to a dead hang. That’s 1 rep.
ISO PULLUP: Perform a pullup, but hold your chin above the bar for 10 to 15 seconds. You can do this for several reps or on the last rep of your last set of pullups.
TOWEL PULLUP: Find your hand positions for a chinup, then drape a towel over each of those spots on the bar. Grab the ends of the towels so that your palms are facing each other. Grasping the towels engages more of your forearm muscles, improving your grip strength and endurance.

Lat Pulldown

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While you can’t beat the chinup as a back exercise, the lat pulldown is also great for increasing muscle. In fact, bodybuilders swear by it. Get the most out of the move by performing the exercise at a slow, controlled tempo. You should “feel” your lats working each rep. Do 8 to 12 reps like this, making sure your upper body remains in nearly the same position from start to finish.

DO THIS: Sit down at a lat pulldown station and grab the bar with an overhand grip that’s just beyond shoulder width. Without moving your torso, pull your shoulders back and down, and bring the bar down to your chest. Pause, then slowly return to the starting position.

Kneeling Lat Pulldown

Get more from your lat pulldown by taking it to the floor. You’ll have a different base than the standard pulldown, and you won’t be so tempted (or able) to ride the cable up at the top of each rep without having your knees braced. This is also a great way to master the proper form for other versions of the move.

DO THIS: Get down on your knees in front of a cable tower with the proper setup, with the bar’s starting position just about as high as you’re able to reach without raising yourself off the ground. Make sure to squeeze your glutes and core throughout the move to keep your position stable. Grip the bar with a pronated (overhand) grip, then use your back muscles to pull the bar down to the top of your chest. Pause for a moment, then control the bar as you allow it to return to its starting position.


When it’s done right, the deadlift is an excellent back exercise. As you pick up and put down the weight, your upper-back muscles—including your rhomboids, traps, erector spinae, rear deltoids, and lats—must fire on all cylinders to keep your torso straight and your lower back from rounding. It’s when you fail to engage these muscles that injuries can occur.

DO THIS: Load a barbell and roll it against your shins. Bend at your hips and knees and grab the bar with an overhand grip, your hands just beyond shoulder width. Keeping your lower back naturally arched, pull your torso up and thrust your hips forward as you stand up with the barbell. Lower the bar to the floor and repeat.

Kettlebell Swings

Kettlebell swings work more than just your back’s posterior chain—the move works the front of your core, too. You can start with a light weight to really nail the form, then graduate to heavier loads to develop explosive power and body control.

DO THIS: Start with a kettlebell on the ground slightly in front of you. Stand with your feet shoulder-width apart. Hinge at your hips and bend your knees slightly to grasp the weight with both hands in an overhand grip, but resist the temptation to bend your knees to squat. Keep your spine aligned and your core tight.

Pull the weight back between your knees, as if you’re snapping a football. Swing the kettlebell up by exploding through your hips, straightening your knees, and squeezing your back. Don’t allow the weight to swing above your shoulders. Swing powerfully back down between your legs to repeat, maintaining the form.

Kettlebell Snatch

Snatch might not scream back exercise, but this variation does require you to engage your back muscles as you explode the kettlebell up. The key is that the move features, in its component parts, a whole lot of pulling.

You keep your lats and rhomboids engaged throughout the snatch. Meanwhile, your lower back is also in the mix, protecting your spine as you shift your torso upwards with the weight.

DO THIS: Start with your feet in an athletic stance, just further than shoulder width apart, holding a kettlebell (or dumbbell) in one hand between your legs. Hinge your hips to drive the weight upward, keeping it close to your body, as you pull with your back and raise your elbow to bring the weight over your shoulder. Punch up to the ceiling to finish the snatch.

Front Squat

You probably didn’t expect to see a squat variation on the best back exercises list, but front squats are an excellent way to build the upper back. Because the barbell is placed in front of your body, your back muscles must work overtime to keep your torso upright so you don’t tip forward. As you lower down into the squat, keep strict form. Maintain a tall chest and keep your upper arms parallel to the floor throughout the entire movement.

DO THIS: Grab a barbell with a shoulder-width grip and place it in front of you across the tops of your shoulders. Now raise your upper arms until they’re parallel to the floor, allowing the bar to roll back onto your finger­tips. Without letting your elbows drop, lower your body by pushing your hips back and bending your knees until your thighs are at least parallel to the floor. Push your body back to the starting position.

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Brett Williams, NASM
Brett Williams, a fitness editor at Men’s Health, is a NASM-CPT certified trainer and former pro football player and tech reporter who splits his workout time between strength and conditioning training, martial arts, and running.

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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.

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.

The Best Back Exercises: The Only Workout You Need for That Perfect V-Shape Torso

Sometimes you forget things: Where the remote is. Where you left your keys. Grandma’s birthday. (Put that one in your calendar already). At the gym, it’s often those pesky back exercises. While dudes do not neglect their backs as often as they do their legs—for shame—a well-developed less-visible side of the torso will go a long way towards making you look awesome in a tank top. Aesthetic benefits aside, a strong back also helps you sit straighter, stand taller, and perform better everywhere from the gym to, yes, the bedroom.

“Sitting at a desk all day forces the frontal body to tighten and shorten while the posterior chain becomes lengthened and weak,” says Alex Silver-Fagan, a master trainer at Nike. “When it comes to posture, having strong, engaged back muscles will be your savior.”

For help winning your next tug-of-war contest, we asked some of the nation’s best trainers to walk through what they think are the best back exercises—and to share a few pro tips to ensure stellar execution. Turn these into a complete workout by completing three sets of each move, resting for 30 seconds between each set.

1. Wide-grip barbell partial deadlift

Equipment: Barbell

Do it: Stand with your feet slightly wider than shoulder-width distance. Grab onto a barbell using an overhand grip, keeping your arms at a 45-degree angle from the side of your body, with no bend in the elbows. Stand tall, squeezing the bar into your thighs and pulling your shoulder blades together—you should feel tension throughout the entire back side of your upper body. This is your starting position. Hinge at the hips, without letting the bar move away from your body, and lower the bar to just above the knee, counting to five each time. Slowly return to the starting position. Do six reps.

Trainer tip: “Since we are looking to build our back and don’t want to be limited by grip strength, think about using a pair of wrist straps, which will allow you to load the bar up heavier,” says Zach Murray, MS, CSCS. “This goes for any exercise where your goal is to target your back.

2. Scap push-up

Equipment: None (no excuses)

Dana Scruggs

Do it: Start in a high plank position. Without bending your elbows, slowly push your shoulder blades together, which will lower your body a few inches. Return to start position for one rep. Do 15 reps.

10 Best Back Exercises – Best Back Exercises for Women

Tyler Joe

We take our back for granted because we don’t realize how much we use it every day. Whether you have an office job and are constantly hunched over your desk, or you’re running around town carrying heavy groceries, the weight on your shoulders quickly adds up. That’s why it’s so important to exercise your back. It’s home to one of the largest muscle groups in your body and has many important functions, such as keeping your core and shoulders stabilized. Your back is also the bridge between your upper and lower body.

“Your back is the powerhouse of your body, and it’s what keeps you erect. It helps you maintain your posture and keeps your spine aligned. We also tend to do a lot of forward motions, such as texting and typing, which rounds our backs and makes them weak,” explains Larysa DiDio, a certified personal trainer and creator of Tone Up in 15, a fitness DVD filled with 15-minute workouts that target a variety of muscle groups.

“Strengthening your back helps you decrease your risk of injury, makes you overall stronger, and helps make everyday activities easier,” DiDio says. Good news for you: The back exercises below target every muscle in your posterior chain, including the traps (upper back), rhomboids (shoulder blades), deltoids (front and back upper-arm and shoulder muscles), and the latissimus dorsi (the mid- to lower-back). That said, DiDio recommends you do back exercises two to three times a week and work your back twice as much as your chest when doing a total-body workout. “So if you’re doing two chest exercises one day, I suggests doing four back exercises too,” she says.

When you’re doing back exercises, maintaining form is key: “You need to make sure that your back isn’t rounded and always flat. Keep your head in a neutral position and engage your core as much as your back,” DiDio says.

Ready to put some back into it? Try the workout below to help you build a stronger upper body and prevent back pain.

Reps: 8 to 12 reps per exercise for 3-4 rounds

Equipment: Gaiam Reversible Yoga Mat and AmazonBasics Neoprene Dumbbell Pairs

Apparel: Sweaty Betty Power Workout Ankle Leggings, Sweaty Betty Stamina Sports Bra, Athleta Speedlight Tank in Neon Orange, and Mizuna Wave Shadow 2

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This back exercise looks deceptively easy, but if you’re tightening your core and truly engaging your lats, deltoids, and traps, you’ll feel a burn. The key here is to keep your chest and thighs lifted throughout the entire movement.

How to do swimmers: Lie face down on a yoga mat and extend your arms in front and legs behind you. Tightening your core and back, lift your right hand and left leg off the mat at the same time. Then, alternate sides by raising your left hand and lifting your right leg behind you. Move at a fast pace to get your heart rate up.


Bird Dog

Although bird dog is mostly known as a core stabilizing exercise, your back muscles are recruited to help you balance and keep your hips square as you lift one hand and leg up.

How to do bird dogs: Get into tabletop position with your hands shoulder-distance apart, your shoulders directly over your wrists, and your hips in line with your knees. Engaging your core and back, bring your right elbow to your left knee, then raise your right hand in front of you and lift your left leg behind you. Focus on a spot in front of you to help you balance. Pause for a second before bringing your hand and knee back down to the mat. Alternate sides. This is one rep.



Supermans are the ultimate bodyweight back exercise for tightening all the muscles in your posterior chain, aka the back part of your entire body. With this move, you’re not only engaging your back, but your core, glutes, and thighs too. Remember to keep your shoulders back and down to get the most out of the exercise.

How to do supermans: Lie face down on a yoga mat and extend your arms in front and legs behind you. Tightening your core, back, glutes, and thighs, lift your arms and the tops of your thighs a couples of inches off the mat. Hold for two to three seconds before lowering your arms and legs back down to the mat. This is one rep.


Good Mornings

Good mornings start with a solid hip hinge, while keeping your back straight as you fold forward. Depending on your range of motion, the goal is to lower your torso until it’s parallel to the floor.

How to do good mornings: Stand with your feet hip-distance apart and your hands resting behind your head. Hinge forward from the hips, lowering your torso until it becomes parallel to the floor. Pause for a second before bringing your torso back up to stand. This is one rep.


Bent-Over Row

It’s all about form when it comes to strength training for your back. In this particular exercise, you want to maintain a slight bend in the knees and hinge forward at the hips to help protect your low back. If you were checking your form in the mirror, your butt should be out and your back flat.

How to do a bent-over row: Stand with your feet shoulder-distance apart with a slight bend in the knees. Hold a dumbbell in each hand and hinge forward at the hips, allowing the weights to hang down. Keeping your back flat, row the left dumbbell up toward your rib cage and then bring it back down. Alternate sides and row the right dumbbell up toward the rib cage and lower it down. This is one rep.


Reverse Flys

Targeting your lats and rear delts, this back exercise challenges your upper body strength to maintain form. Pro tip: Imagine that there’s a pen between your shoulder blades. You don’t want the pen to fall, so remember to keep the back flat and squeeze your shoulder blades together at the top of the movement.

How to do reverse flys: Stand with your feet shoulder-distance apart with a slight bend in the knees. Hold a dumbbell in each hand and hinge forward at the hips, allowing the weights to hang down. Maintaining a flat back, lift the weights out to the sides and squeeze your shoulder blades together. Lower the weights back down to the starting position. This is one rep.


Romanian Deadlift

Also known as a stiff-leg deadlift, this back exercise works your entire posterior chain, including your glutes. Unlike a conventional deadlift, your butt stays up the entire time. Remember to engage your core to keep your back flat and prevent arching.

How to do Romanian deadlifts: Stand with your feet hip-distance apart with a slight bend in your knees. Hold a dumbbell in each hand with your palms facing the front of your thighs. Hinge forward at the hips, keeping your back flat, as you lower the weights toward your feet. Squeezing your glutes, bring your body back up to stand.


High Row

The high row is a great back exercise because it engages your front and back deltoids. Again, you want to maintain a flat back with this exercise to ensure you’re targeting the right muscles.

How to do an upright row: Stand with your feet shoulder-distance apart with a slight bend in the knees. Hold a dumbbell in each hand with your palms facing down, and hinge forward at the hips. Row the right dumbbell up to your right shoulder with your elbow pointing up and back. Bring the weight back down and row the left dumbbell up to your left shoulder. Lower the weight down to the starting position. This is one rep.


Upright Row

This variation of an upright row has two different movements: a high pull and shoulder rotation. Together, they target different back muscles, including your deltoids and rhomboids.

How to do an upright row: Stand with your feet hip-distance apart and hold a dumbbell in each hand with your palms facing your thighs. Row the dumbbells together up to your shoulders, elbows pointing to the sides and up. Then, rotate your shoulders back to form cactus arms. Bring the weights to the high pull position before lowering them down to your thighs. This is one rep.


Push-Up With Renegade Rows

Incorporating renegade rows into this push-up variation helps target the lats and rhomboids, as well as your shoulders, biceps, and core. To get the most out of this exercise, avoid rotating or moving your hips when you lift the weight off the mat. This will force you to engage your core more.

How to do a push-up with renegade rows: Start in a high plank position with your hands shoulder-distance apart, holding a dumbbell in each hand. Tightening your core and glutes, perform a push-up, lowering your body toward the mat. As you push off the floor to lift your body back up to plank, row the right dumbbell up toward your rib cage with your elbow pointing back. Lower the weight back down to the mat. Then, row the left dumbbell up toward your rib cage and bring it back down. This is one rep.

Tiffany Ayuda
Tiffany Ayuda, a senior editor at Prevention and certified personal trainer through the American Council on Exercise, has specialized in fitness, health, and general wellness topics in her previously editorial roles at Life by Daily Burn, Everyday Health, and South Beach Diet.

This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io

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5 No-Equipment Back Exercises – Daily Burn

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

Photo pexels.com

Photo pexels.com

Photo pexels.com

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


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


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 and August 2021. 

Read More
275 Bodyweight Exercises to Shake Up Your Workout Routine
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Exercise images via Daily Burn. Cover image via Shutterstock

90,000 14 effective exercises for a healthy back


A sedentary lifestyle, working at a laptop with a rounded back and shoulders, is obviously not good for us. Back pain has already been recognized as an “office syndrome”. Considering that outside of the working walls we continue to hang over the monitors of smartphones, then exercises for the back are simply necessary. It is the second largest muscle group in the human body. Strong and healthy back muscles can not only improve posture, but also protect the spine and internal organs from damage, and provide general mobility and flexibility of the body.

Briefly about the back muscles

Anatomically, the back is divided into five zones:

  • vertebrate
  • scapular
  • subscapularis
  • lumbar
  • sacral

All of them are conventionally divided into external and internal (superficial, medium and deep). It is equally important to work through each of these groups.

Why do you need exercises for the muscles of the back?

Performing regular physical exercises for all muscle groups not only helps to lose weight, but also to keep the body in good shape.In addition, current research suggests that physical activity can help cope with chronic stress and prevent the development of depression. If you’re feeling anxious, anxious, insecure, or lonely, download our How to Overcome Stress Guide to help you find inner answers and better understand yourself.

  • Strong back muscles mean a healthy spine and correct, beautiful posture. Posture disorders not only worsen the aesthetic appearance, but also lead to improper load on the musculoskeletal system, which gives rise to local pain and a host of diseases.In a separate article, we have shared a few tips on how to maintain your posture.
  • Exercise increases the total energy expenditure of the body.
  • Back workouts improve the “V-shape” of the figure, which contributes to the visual reduction of the waist and allows you to achieve harmonious proportions.
  • Maintaining muscle tone affects the functioning of internal organs.

For back pain, it used to be thought that the best treatment was bed rest, but this is fundamentally wrong.One of the most correct things you can do in this case is to keep moving and doing your normal activities.

A 2009 study did not confirm that vertebral disc degeneration occurs primarily due to aging and wear and tear from mechanical damage and trauma. Instead, it has been shown that this process is largely determined by genetic influences, although environmental factors also play an important role.

Swimming, yoga and Pilates also work well for the upper body.But suitable sets of useful exercises for the back can be carried out including at home, outdoors and in the gym. To stay flexible and agile, do not neglect stretching after training and warm up before starting.

Types of back exercises at home

One of the main benefits of working your back muscles at home is that most exercises do not even require additional equipment or inventory, they are simple and safe if you follow simple rules.

What exercises for the spine and back should be paid attention to?


If you want to get rid of lower back pain or straighten your back from stoop, then this is one of the most effective ways. Also, this basic exercise uses the gluteus maximus muscles (a separate article was devoted to their study).

Lie facedown on the floor with your arms extended forward. At the same time, lift your legs and arms off the ground (without bending), as well as your head. Try to raise them as high as possible, forming an arc.Hold for 2-3 seconds in this position, and then slowly lower them to the starting position.

Diving Swan

The back, shoulders, neck and legs are involved. This load will not replace the exercises for posture in the gym, but will significantly improve the general condition and work the muscles of the core.

Starting position – lying on your stomach. Lean on your elbows, straighten your legs and stretch your toes. As you inhale, begin to slowly bend, lifting your chest up, spread your arms to the sides at shoulder level and lift your legs off the floor.

As you exhale, transfer the center of gravity to the abdomen and thoracic region. Roll onto them, raising your legs as high as possible. Avoid lower back pain.

While inhaling, take the Phase 2 position.

Repeat the exercise at least 5 times.


Lumbar, chest and neck work.

As you exhale, round your back as much as possible, twisting the pelvis inward and lowering your head. Perform the exercise smoothly, without sudden movements. You should feel your spine stretch.As you inhale, return to the starting position and gradually bend your back in the opposite position, making your back arch. This time, the pelvis and head should be pointing up.

Repeat 10 times.

This is one of the most common exercises in fitness, yoga and physiotherapy exercises.

Forward bends

We are sure that this exercise is familiar to everyone from physical education lessons. All muscles of the back are involved, as well as the gluteal and posterior thigh muscle groups.

Simply sit on the floor with your legs straight, place your palms between them and slowly lean forward.Try not to bend your knees and touch your chest to your legs, fix your body in this position for a few seconds and slowly rise to the starting position. Repeat the action 5-8 times.

Fitball Exercises

Fitball significantly diversifies back exercises at home.

Extension exercises (hyperextension) can be done on it.

Lie with your stomach on the ball, spread your feet shoulder-width apart and bend your knees slightly to take a stable position and fix its position.Cross your arms and hold them in front of you or put them behind your head. From this position, begin to smoothly bend and unbend your back in the lower back. Repeat the exercise 10-15 times.

Stretching on a gymnastic ball can also free your back from clamps.

Lie on it with your stomach, resting your hands and feet on the floor, relax your body as much as possible. This exercise resembles the above “cat” and has a similar effect.

Outdoor Back Exercises

Vis on the horizontal bar

Not every girl has pull-up skills, so start with the easier option – hanging on the bar.

Hang on the horizontal bar for a minute. Try to relax and feel the stretching of the intervertebral discs.

It is necessary to descend to the ground smoothly, without jumping, otherwise the effectiveness of the exercise will be reduced to zero.

This simple exercise will help you not only stretch your spine, but also improve muscle and ligament stretching.

Pull-up on a low bar from a hanging position

In order for the back to work, the grip of the hands must be as wide as possible.

The technique is the same as in conventional push-ups from the floor. The body should not bend, keep a straight line from the legs to the crown. As you exhale, pull yourself up to the bar, while inhaling, lower yourself.

One set should have a minimum of 10-15 reps.

Twists in the plank

Lean on a bench or do the exercise on the ground (the area must be level). Place your hands shoulder-width apart and keep your back straight. Bend your leg and do a twist.As a result, not only the back is involved, but also the legs, as well as the press. Do 10 reps for each leg for 3 sets in total.

Row of the expander to the stomach while standing

The expander is a reliable assistant in sports, a large number of exercises are available with it and at the same time it does not take up much space.

Place your feet shoulder-width apart, stand in the middle of the harness and grasp the handles firmly. The torso should be bent forward. Slowly pull the expander towards your stomach, pause for a short time at the end point.The greatest tension should be felt in the area of ​​the shoulder blades.

Also, this exercise can be performed with hands alternately or with straight arms and abduction

Exercises for the back in the hall

Draft of the upper block

This is one of the best exercises for strengthening your back.

Performed with a wide grip, the handle can be lowered to the chest or behind the head. Tilt the body back a little, while exhaling, slowly lower the bar down, bringing the shoulder blades together. Make sure that there is no large deflection in the lower back.Stop a few centimeters from your chest and freeze for a few seconds, then gently return the bar to its original position.

Pull-ups in the gravitron

Gravitron is a real find for beginners and for those who want to learn how to pull up from 0. Thanks to the counterweight, the exercise becomes much easier.

Select a load on the power block (try half your weight), place your knees on the platform and grip the handle with a wide grip.As you exhale without inertia, only with the help of muscles, pull your body to the bar. As you inhale, slowly lower yourself down.

Perform 2-3 sets of 10-15 times.

Horizontal block traction

Excellent effect on posture and latissimus muscles.

Exercise with minimal risk of injury, but should still be performed with due care. Slightly different technique is used depending on which handle is installed on the simulator (V- or L-shaped, rope or wide grip).With the option shown in the picture, the starting position looks like this: the feet are resting on a special platform, the legs are bent at the knees, and the body is slightly tilted forward. Gradually pull the handle towards your stomach and make sure that your arms are pressed to your torso. Keep your back and neck straight and bring your shoulder blades together.

Repeat the exercise 10-15 times in 3 sets.

If your gym has a rowing machine, you can use it. The principle of operation in it is similar, only the legs are also involved.


The vertebrae are stretched and the lower back is well worked out.

It is important to set the correct height for the height so that there is reliable support and there is no hindrance to flexion movements. Place your feet under the bolsters to secure the position. Cross your arms behind your head and, as you exhale, lift your torso to form a straight line. Smoothly lower your torso down. Avoid sudden jerks and inertial movements.

Do 3 sets of 10-12 reps.

Standing Dumbbell Raising

Place your feet shoulder-width apart, take dumbbells and bend your arms slightly at the elbow. The body must be straight and motionless. As you exhale, lift the dumbbells to the sides to shoulder level. Hold this position and, while inhaling, gently lower your arms to the starting position. Avoid jerking.

Enough 3 sets of 10-15 reps.

Do not forget that only regular training can give long-term results. If you are not getting the desired effect from your practice, make sure you don’t make common mistakes.

Workouts with FitCurves

The loads in FitCurves for each girl are determined based on the level of training and the characteristics of the body (the presence of fractures, previous operations, diseases, etc.), each client receives an individual approach and support.

Circular workouts last 30 minutes and are aimed at all muscle groups, including target machines for working out the back.

These include:

  • Press Back.Strengthens the extensor muscles of the back, has a positive effect on metabolic processes, serves as the prevention of diseases of the spinal column, osteochondrosis, osteoarthritis.
  • Chest and Back. Strengthens the thoracic and lumbar spine, engages the pectoralis, rhomboid and latissimus dorsi muscles.
  • Shoulder Press / Overhead Deadlift. Involves the deltoid muscles, trapezius and latissimus dorsi. The simulator has a prophylactic effect on arthrosis of the joints, vegetative-vascular dystonia, varicose veins and endarteritis of the upper extremities, strengthens the ligamentous-articular apparatus of the elbow and shoulder joints, and normalizes cardiac activity.

In addition, there are other simulators that use the back to a lesser extent, but have a therapeutic effect.

General recommendations

You can lead a healthy lifestyle, exercise and get regular massage, but even the simplest movements, such as lifting a pencil from the floor, can cause back pain.

What can prevent back pain?

  • Observe the posture, use the auxiliary pads on the chairs, pay attention to the height of the work chair.
  • Adjust the position of the computer screen to the optimal position.
  • Choose a medium firm mattress or an orthopedic model.
  • Exercise in the morning and exercise your whole body.
  • Choose the right footwear, be especially careful when choosing a pair with heels (give preference to a model with a small and stable heel).
  • Try not to carry the backpack on one shoulder, this habit also leads to disruption.

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

A lot of 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 home workout 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 every involved and tense part of the body comes, it is necessary to move to the principle of working 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 – 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 wrap around the bar, otherwise the load will be partially redistributed to the biceps.

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

Starting position:

  • One supporting leg, the other resting 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 alike. 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.

Narrow Grip Pull-ups – 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 must touch.

Hyperextension at home will serve as an excellent isolating element to end your workout. This exercise can be done without a special machine. 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.
  • Nutritional quality plays a key 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.

Back exercises at home for men and women

Back Exercises at Home: Pixabay

Health is the main capital in life.Nobody is better than us not will take care of about German. Why do exercises for back at home? For this there are several significant reasons, about of which I will tell you. How do correctly back exercises? See article for details.

Exercises for the back at home for men

The state of the back muscles determines, firstly, how the spine feels. Back exercises help to strengthen it. This, in turn, affects all other systems of the body. If back pain begins, you can get rid of it with regular exercise.

Secondly, your back will not only be healthy, but also beautiful. At the same time, there is no need to spend money on a gym.Of course, the best back workout, experts say, is walking (at least 6 km per day). But not everyone has the opportunity to allocate time for this.

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Therefore, fitness at home is beneficial in many aspects. The main thing is to tune in, turn on willpower and regularly do exercises to strengthen your back muscles. However, do not forget that you may have contraindications to playing sports. That is why I recommend that you consult with your doctor before starting training.

How to build your back? There is a set of simple exercises that will help you. The main thing to remember when starting a workout is to warm up your muscles and stretch your joints, says my colleague in the article. If this is not done, injuries may await you, and the exercises themselves will not be as effective.

I suggest the following exercises:

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How to pump up your arms at home: useful recommendations

Technique called “Superman”

It consists of the following:

  1. Lie on your stomach.
  2. Hands should be extended in front of you.
  3. Draw air into the chest.
  4. Lift your arms and legs off the floor at the same time.
  5. After that, shift the center of gravity to the lower back and hips.
  6. It is necessary to hold out in this position for a few seconds (no more than two).
  7. Take the starting pose.

For more information on the technique for performing this exercise, see my colleague’s article.

Dumbbell Back Exercise

The next exercise is with dumbbells.Pull of shells in the slope. It is considered basic and very effective. Helps to make the muscles as wide as possible. In this case, both the left and right halves of the back are being worked out.

The exercise is as follows:

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  1. Legs are bent at the knees (not much).
  2. The lower back flexes and, together with the body, falls at an angle of 90 degrees.
  3. Next, take the dumbbells in your hands.
  4. Point your elbows up.
  5. The dumbbells must be lifted until the shoulder blades are connected, strictly observing the direction of movement (along the body).
  6. Slowly return to the starting position, stretch the muscles.


Great for strengthening back pull-ups, says scientific article. This is also a basic exercise. The classic version looks like this:

  1. Hang on the bar (straight grip).
  2. The palms are slightly wider than the shoulder joints.
  3. Reach for the bar with your chin.
  4. Then lower the body down (the elbow joints should be straight).

Also remember that the thumbs do not wrap around the bar. If this is not the case, the load from the back muscles will be transferred partially to the biceps.

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Pull-ups: Pixabay

Exercise for the back with dumbbells at the end of the workout

Another effective exercise with dumbbells.With one hand, you need to pull the dumbbell (in support). Most often used at the end of a workout. How to do:

  • initial position;
  • lean on one leg, bend the other at the knee so that it rests against the plane;
  • the hand in which you hold the dumbbell should be on the side of the straight leg;
  • the free hand is in the support, its palm should be located under the shoulder joint.

Begin the exercise:

  1. The back should be held so that the lower back bends parallel to the floor.
  2. Pull the dumbbell up.
  3. Make sure that it is flush with the body.
  4. Pull the projectile until you feel maximum tension.
  5. Return to home position.

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There is an exercise called hyperextension. Despite the exotic name, there is nothing complicated about it.I recommend using it at the end of your workouts.

At home, he does not need a simulator, as in the gym. All you need is a sofa (not soft) or other hard surface. On it you put your pelvis and legs (lie with your stomach down). Begin to do the exercise:

  • the body should move up and down;
  • feet fixed;
  • palms are wound behind the back of the head;
  • back bends, go down;
  • then very smoothly lift your back up.

After the end of the session, you need to stretch the muscles. This will reduce the effects of stress and help develop your back. If you feel discomfort after training, see your doctor for professional advice.

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Stretching exercises for men

Exercises to strengthen the muscles of the back at home for women

For women there is a set of exercises that is designed for home conditions. If you are not working with a coach, you need to start with the easiest and simplest.

This is the safest exercise for the spine. Ligaments receive the main load. If you feel pain in the vertebrae, then it is worth reducing the effort by half or excluding this exercise from the training process.

Movements are performed calmly, but so as to feel muscle tension. You need to watch how you breathe. You can not hold the inhalation and exhalation. The process should be deep and measured. So:

Lift the body

Lift the top of the body.This is done as follows:

  1. Lie on your stomach on the floor (on the mat).
  2. Connect your legs and pull back.
  3. Hands, on the contrary, should be extended forward.
  4. Look down, do not raise your head.
  5. Try to raise your arms parallel to the floor (followed by your chest and shoulders).
  6. Press the lower limbs to the floor.

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Exercises for the press and sides at home

Hip lift

The exercise is connected with lifting the hips.The starting position is the same as in the previous one. Algorithm of movements:

  1. Hands are crossed or are on the face.
  2. You only need to look down (otherwise, pinch the vessels of the neck).
  3. Press your palms to the floor.
  4. Spread your legs apart (slightly).
  5. Lift them up.
  6. The knees cannot be bent.
  7. The thighs are lifted from the floor only following the shins.

The main thing is to feel the load on the buttocks and lower back, even if at first you cannot lift your legs off the floor.

Crawl and Breaststroke Back Exercises

The next two exercises are called Crawl and Breaststroke. You are simulating the swimming movements of these two styles. In this case, the starting position is the same as in the first and second cases:

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  • you need to look down;
  • lift your arms and shoulders off the floor;
  • then “sail”.

When you perform the “Croll”, one arm is extended forward, the other – along the body.When you raise your shoulders, chest and one arm from the floor, turn your head (along with your chest and shoulders) in the opposite direction from the arm you are “rowing” with. In this case, the other hand does not need to be placed on the floor. Lower your chest and shoulders down.

With “Breaststroke” a similar situation:

  1. Hands spread apart.
  2. Bend your elbows, pressing against the body.
  3. Shoulders are suspended.
  4. Don’t raise your head.


A good exercise for strengthening your back muscles is a good old bridge, remembered from physical education lessons in school.This is a reverse bending of the pelvis, which will help:

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  • to align the spine,
  • to stretch the muscles of the thighs and abdomen.

The algorithm is as follows:

  1. Lie with your back on the floor.
  2. Bend your knees.
  3. The feet are rigidly fixed.
  4. Hands free.
  5. Tighten your abs and glutes.
  6. Raise your pelvis as high as you can.
  7. Try to align the body in a line.
  8. After two seconds, gently lower the body down.

“Soaring Bird”

And one more exercise, which has a beautiful name “Soaring Bird”. Its essence lies in the fact that you:

  1. Get on all fours.
  2. Hands rest on the floor.
  3. The press needs to be tightened.
  4. Pull the abdomen towards the spine.
  5. Extend your right hand forward.
  6. The left leg is pulled back.
  7. Try to hold out in this position for five seconds, no less.
  8. Repeat the exercise for the other arms and legs.

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How to pump up your legs at home?

After completing your workout, be sure to relax your muscles. This method will help you:

  • Get on your knees and palms;
  • lower your face down;
  • round your back;
  • then raise your head;
  • arch your back;
  • Sit on your heels (palms remain on the floor).

Repeat this exercise several times.

Exercises for the back at home: Pixabay

As you can see, you can build up your back muscles, improve and strengthen your spine, make your figure slimmer and more beautiful at home without visiting gyms. The main thing is to first consult with a doctor, and also not to forget about motivation, willpower and the regularity of performing a set of exercises.

Attention! The material is for informational purposes only. You should not resort to the treatments described in it without first consulting your doctor.


  1. Shcherbinina NP Using various methods of training strength abilities to prepare for passing the “Pull-up” standard // Natska and society. – 2017. – pp. 227–229.
  2. Michael W. Smith. Back Exercises to Wow Them Coming and Going // WebMD. – 2004 .– 22 July.
  3. Tyler Wheeler. Workout Injuries: Prevention and Treatment // WebMD. – 2020. – 7 June.

Author: Candidate of Medical Sciences Anna Ivanovna Tikhomirova

Reviewer: Candidate of Medical Sciences, Professor Ivan Georgievich Maksakov

Original article: https: // www.nur.kz/family/beauty/1762782-upraznenia-dla-spiny-doma-dla-muzcin-i-zensin/

90,000 Exercises to strengthen back muscles 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 a sore back, 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 on 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 is 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 Push-ups

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)

If you liked the article, share with your friends!

…90,000 10 exercises for the back, the effectiveness of which is confirmed by scientists

What muscles to pump

How your back will look is determined by the trapezius, rhomboid, large and small round, infraspinatus and latissimus muscles. To ensure a symmetrical look and maintain health, you need to pump them all.

Along the spinal column, from the sacrum to the skull, stretches the muscle that straightens the spine. It also needs to be strengthened to avoid injury during strength training and to maintain good posture.

Why these back exercises are the best

Because they have been proven effective in scientific research . Scientists used electromyography (EMG) to measure electrical activity in muscles when performing various exercises.

How to do it

If you are loading the whole body in one workout, choose one exercise for each muscle group. If splits are closer to you, take two exercises from each item and add them to your back day or deadlift day.

Some of the exercises described in the article pump several muscle groups at once. Consider this when designing your program. For example, you can choose one that will work well on both the upper and lower back, or work these zones separately.

Select the weight of the shells in such a way that the last repetitions in the approach are given with difficulty, but without sacrificing technique. The number of sets and reps will be indicated for each exercise.

If the movement is carried out with body weight, do it as much as you can.

How to do exercises for the broadest muscles of the back

These exercises will also help load the trapezius, rhomboid, infraspinatus, large and small round muscles.

Row of the upper block to the chest

Sit on a bench, press your feet to the floor, grab the handle with a straight grip with a grip slightly wider than shoulders – this position of the arms will allow more load on the lats.

You can tilt the case back a little and fix it in this position.Fixation is of great importance: if you want to load your back to the fullest, the buildup must be excluded.

Lower your shoulders and bring your shoulder blades together, pull the handle until it touches your chest, and then smoothly and under control return it to its original position. No need to raise your shoulders to your ears at the extreme point – keep them lowered and your shoulder blades drawn together.

Do 3-5 sets of 10-12 reps.

Abdominal Row

In addition to the lats, the abdominal pull works well on the mid-trapezium and rhomboid muscles.Therefore, if you want to pump both the upper and lower back in one exercise, include this option in your workout.

Sit on the simulator, rest your feet on the platform, grab the handle. Lower and straighten your shoulders, straighten your back. As you exhale, pull the handle towards your stomach, then return it to its original position and repeat.

Do not jerk your back or lean back: throughout the exercise, only your arms move.

Do 3-5 sets of 10-12 reps.

Incline pull-ups

Another universal exercise that works well for almost all back muscles. Unlike regular pull-ups, it is suitable for any level of training: just change the position of the body and legs, and even a beginner can pull up.

Find the low crossbar. If you work out in the gym, you can use the barbell on racks. Grab it with a straight grip slightly wider than your shoulders: this position of the arms more uses the latissimus dorsi and trapezius.If possible, do oblique pull-ups on loops or rings – this will increase the load on the back .

Hang on the selected apparatus, tighten the abs and buttocks, stretch the body in one line. Lower your shoulders and bring your shoulder blades together, pull yourself up until your chest touches and lower yourself back down.

You can simplify the exercise in two ways: find a horizontal bar higher so that the body is in a more upright position, or bend your knees at right angles and put your feet on the floor.

It is possible to complicate the inclined pull-ups due to the elevation. Place your feet on the curbstone so that your body is in a horizontal plane.

Perform 3-5 sets of 15-20 times.

Pull-ups with a straight grip

For maximum lats, use a straight grip slightly wider than your shoulders. If possible, try the rotating pads on the horizontal bar: they not only pump the hands and forearms, but also put more stress on the back.

Grasp the horizontal bar, lower your shoulders and bring your shoulder blades together. Pull up so that your chin goes beyond the level of the horizontal bar, lower yourself back and repeat. Do not jerk or swing while pulling up. At the top point, do not pull your chin up to reach the horizontal bar; at the bottom, keep the shoulder blades drawn together.

You can make the exercise more difficult by wearing a weighted belt. Instead of simplification, it is better to replace it with a pullup or Australian pullups.

Perform 3-5 approaches at close range.

Bent over barbell

This exercise works well practically all the muscles of the back: the lats, trapezium, rhomboid and even extensor muscles. And if you only have to choose one back exercise, this is a good option.

Take the bar with a straight grip slightly wider than your shoulders. Tilt the body slightly above parallel with the floor, bend your knees a little, hold the barbell in your lowered hands, bring your shoulder blades together, and straighten your back. As you exhale, pull the barbell to your stomach, lower it and repeat.Do not change the position of the body until the end of the exercise.

Do 3-5 sets of 8-10 reps.

How to do trapezius back exercises

The trapezius muscles work best on .

Barbell Row to the Chin

Grasp the barbell with a grip 1.5–2 times wider than your shoulders. As you exhale, pull it up to the level of your collarbones, pointing your elbows up. Lower back and repeat.

Do 3-5 sets of 8-10 reps.

Reverse swings with dumbbells lying on your stomach

Lie on your stomach on an incline bench, take dumbbells, turn your arms with the back side forward. As you exhale, spread the dumbbells to the sides, while simultaneously turning your hands with your thumbs up. Lower back and repeat.

Do 3-5 sets of 10-12 reps.

IYT lifts

Lie on your stomach on an incline bench, pick up dumbbells. As you exhale, raise your arms over your head with the back side up, and then lower them to their original position.

Now raise your arms up diagonally so that your pose resembles the letter Y, turn your palms with your thumbs up. Lower to the starting position.

Then spread your arms to the sides, thumbs up, so that the body resembles the letter T. Lower to the starting position. This was one approach.

Do the same 3–5 times for 4–5 reps.

How to Do Back Extension Exercises

These two best back extensor exercises work well on the entire back chain, including the glutes and hamstrings.


Stand over the bar with the bar over the lacing of your shoe. Bring your hips back, bend over with a straight back and grab the bar with a straight grip slightly wider than your shoulders.

As you exhale, straighten your hip and knee joints, keeping your back straight. Move the barbell close to your shins, practically touching them. Lower it to the floor and repeat.

Perform 3-5 sets of 6-8 times.

GHD Hyperextension

This exercise is often used at the start of a workout to warm up and strengthen your back, glutes and hamstrings.

Place your feet under the rollers of the GHD trainer, place your hands behind your head. Lower the body and then return to the starting position. At the top, rise above the parallel of your back with the floor and look forward. Perform smoothly and under control, without swinging or jerking.

Do 3-5 sets of 15-20 times.

You can also alternate hyperextension with body and leg hold on the GHD machine.

Hold as long as you can. Follow 3 sets.

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Exercises to strengthen the spine and back muscles at home

The muscles of the back of the spine must be trained and strengthened by every person, and not only by athletes, since a good set of exercises helps to maintain posture, and also prevents deformity of the spine, forms a strengthened muscle corset.It is necessary to perform exercises for strengthening regularly, it is enough to devote only 30 minutes a day to charging, this will help to avoid back problems, pain in the lower back and neck. What set of exercises for strengthening the muscles of the spine is the most effective, how to train correctly and who is contraindicated in physical activity of the spine – read in our article.

Learning to do the right exercises to strengthen the muscles of the spine

It is necessary to understand that charging for any part of the spine has a certain degree of risk – if you choose the wrong complex, the load, this will provoke an excessive load on the spine, as a result, the vessels and internal organs will be pinched.

Before you start training to strengthen your back and spine, visit a doctor, get an X-ray examination.

When doing exercises, adhere to safety precautions:

  • movements should be smooth and slow, the goal is to feel each muscle, and not to do the exercises as quickly as possible;

  • no jerks, as sudden movements overload the joints and ligaments;

  • make progress through high repetitions and harder exercises, dumbbells are shown only with strong, trained back muscles;

  • constantly monitor your health – as soon as discomfort appears, stop, pain harms the body;

  • Do not do exercises to strengthen the spine immediately after meals, it is best to exercise two hours before or several hours after meals;

  • constantly monitor your breathing – on the exhale, the muscles tense, and on the exhale, they relax;

  • For more comfort, use a sports mat that has been folded several times.

Set aside 30 minutes in the morning and 30 minutes in the evening to strengthen your spine, and a few of your favorite exercises can be done as a warm-up every hour.

Contraindications for doing exercises to strengthen the back and spine at home

Exercises to strengthen the spine at home are not suitable for everyone. It is necessary to give up physical activity in such cases:

  • the spine is injured;

  • there are postoperative sutures;

  • acute chronic disease;

  • diseases of the kidneys, heart, blood vessels or lungs;

  • pregnancy.

In this case, you must first consult with an orthopedist and start training only after the approval of the doctor.

Preparation for training to strengthen the spine

Any exercise to strengthen the spine should begin with a warm-up. Physical activity with unheated muscles can provoke injury. It is especially important to warm up properly in the morning, since the body was stationary for a long time.

Here are some exercises for effective strengthening training:

  • jogging and jumping will help the body wake up and speed up the work of the heart;

  • development of joints – rotation of the feet, neck, bending;

  • Muscle Stretch – Just stretch in different directions to give your muscles elasticity and increase blood flow.

An effective set of exercises to strengthen the spine

The presented exercises for strengthening the muscles of the back and spine are adapted for people with an initial and intermediate level of training.The number of repetitions is from 10 to 15, the number of approaches is from 2 to 5, depending on the degree of training.

Hip bridge to strengthen the spine

This strengthening exercise is recommended for people with insufficiently developed support apparatus. If done correctly, all the load falls on the muscles, pain in the lumbar spine disappears. In addition to the back, the buttocks, hips and abs are strengthened.


  • lie on the floor, bend your knees;

  • put your hands even along the body;

  • press your back to the floor;

  • as you exhale, lift the buttocks until the hips and chin are in line;

  • on inhalation, the body returns to its original position.

For additional load – put one bent leg on the other, bent at the knee, and in this position raise and lower the pelvis.

Dog and bird to strengthen the spine

Strengthening exercise requires good coordination as you have to maintain balance. In addition to the back, the buttocks receive the load.


  • starting position – standing on all fours, arms shoulder-width apart, back straight, shoulder blades brought together;

  • as you exhale, simultaneously raise the opposite leg and arm, they should be parallel to the floor;

  • while inhaling, take the starting position.

To complicate the exercise, at the point where the maximum tension is felt, hold for 5-10 seconds.

Side plank to strengthen the spine

The exercise is considered one of the most difficult, its effectiveness in strengthening muscles is equal to training in the gym. The main difference from the traditional plank is the increased load on one side and the enhanced study of the oblique abdominal muscles. Thus, the exercise helps not only to heal the spine and strengthen the back, but also to achieve a thin waist.


  • starting position – lie on your side, rest your elbow on your wrist, put your other hand on your waist, your legs lie one on top of the other, only one leg rests on the floor;

  • on exhalation, the body must be raised, straightened in one line;

  • in this position, you need to stay for 10-15 seconds;

  • while inhaling, take the starting position.

If the physical condition does not allow performing the exercise, it is necessary to increase the area of ​​support – the legs are bent at the knees and lie on the floor. The most difficult way to do the plank is to lift your torso and lift your upper leg and arm.

Lunges to strengthen the spine

The exercise is highly effective as it uses the buttocks and leg muscles.


  • initial position – stand up straight, feet shoulder-width apart, hands on the belt;

  • while inhaling, take a step forward, transfer the weight to the leg, which is put forward, while the body remains straight, and the knee of the leg remaining behind bends and almost touches the floor;

  • as you exhale, return to the starting position.

What is important to consider for the correct execution of the exercise: first of all, you cannot bend forward, the body always remains straight, the lower back also remains fixed in one position, the gaze is directed forward.

Legs always remain shoulder-width apart, so it is easier to maintain balance.

Strengthening the spine with fitball exercises

During the day, the back is tilted forward, while the lower back is pinched and begins to hurt.Stretching on a fitball (gymnastic ball) creates the necessary deflection, neutralizes tension and pain. The most effective exercises are shown in the photo.

Baby pose to strengthen the spine

Exercise to strengthen the spine borrowed from yoga, it perfectly relaxes, allows the muscles to relax, especially important for those who sit most of the day. The essence of the exercise is to stretch and strengthen the muscles – this is exactly what is necessary for strengthening, when the back muscles are contracted most of the day.During stretching, the intervertebral discs acquire a natural position, and excess pressure in the vessels is neutralized.


  • initial position – kneel down, put the body on your knees and relax as much as possible, while the head rests with the forehead on the floor, and the arms are freely extended along the body, the neck and shoulders are relaxed;

  • as you exhale, you need to gradually relax individual muscles – thighs, feet, calves;

  • while inhaling – return to a sitting position on your knees.

Prevention of pain and strengthening of the spine

No need to wait for the spine to show itself as discomfort and pain, you need to regularly do exercises to strengthen and remember about prevention:

  • constantly monitor your posture;

  • go in for sports, remember that the body is not adapted for sitting, but created for movement;

  • choose the right chair and sit with a straight back;

  • Avoid carrying heavy objects.

Remember that a healthy back is the key to health.

Top 10 Back Exercises 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 physically stronger.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.How 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: just 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, 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, you should 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 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 entire 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. Bent over arms

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 stationary. Triceps also work great in this exercise.

Many thanks for the gifs youtube channel HASfit .

Back exercises 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 your 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 legs 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. Hyperextension 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 far as possible. Hold for a few seconds and then return to the starting position. Do not pull your neck up, it maintains a 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 may not even take your legs off 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. Perform 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.

For the gifs, many thanks to the youtube channel The Live fit girl and FitnessType .

Back exercises 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:

  • expander (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 an elastic band

1. Stretching the belt behind the back

2. “Butterfly”

3. Diagonal stretching of the tape

4. Horizontal traction 9000 5.Belt pull

Back exercises with an expander

1. Back expander pull

2. One-handed expander pull

3. Criss-cross Row 9000 4.Horizontal Horizontal Row

5. Extension of the expander

Back exercises with rubber loops

1. Vertical Row

2. Horizontal Row

3.Pulling the arms to the chest

4. Stretching the rubber loops