The Best at-home Back Workouts for Health and Muscle Growth

While working some muscles can be a pure vanity project – we’re looking at you, abs – back workouts, even at home, are an investment in your future.

According to Arthritis Research UK, around 10 million people in England and Scotland have persistent back pain, while multiple sources estimate that 60 to 80 per cent of adults living in Western countries will at some point experience low-back pain. And if you’re one of those people what’s the best thing you can do? Well, according to research published in journal The Physician and Sports Medicine, “If you suffer from low-back pain the most important part of your treatment is something only you can give yourself – exercise.”

Given how important the back is then, both for aesthetics and fending off pain, we can’t accept any excuses for not exercising it. No, the gyms being closed and a lack of equipment aren’t a reason to give up on your back workouts, especially when there are so many good home back workouts for you to do.

Below are four examples of simple home back workouts. So whether you’re training with dumbbells, a kettlebell or just your bodyweight, it’s time to build yourself a bigger back.

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Why You Need to Train Your Back

Before we get onto the workouts, lets first look at why you need to work out your back. A strong, well-developed back will improve your workouts in the gym and help you develop full-body muscle. A strong back, for example, will provide the foundations for your deadlifts and squat, as your body will be able to call upon more stabilising muscles, enabling you to lift more.

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Training your back is also the most effective way to prevent back injuries. As specialist sports physiotherapist, Adam Meakins, says: “A stronger more robust back can resist stresses and strains when bending, lifting, twisting, turning throughout the day, but also with just postural positioning, so for people who have to sit at desks and stay still for long periods of time, a stronger more robust back will allow you to tolerate that better. ”

Struggling to maintain balance with your overhead press? A strong back will put an end to your wobbles.

Which Muscles Make up ‘the Back’?

When we discuss working out ‘the back’ we often talk about it like it’s one complete muscle. In reality, the back is made up of a number of muscles and areas that can be divided up in a few different ways.

Erector spinae: “The main back muscles that run the entire length of your spine are called the erector spinae,” says Meakins. “Made up of various different muscles, they form large, powerful columns, either side of your spine, that are responsible for helping to move your spine from a flex position to upright. They’re also there to hold you up against gravity throughout the day as well – they’re the main muscles that run up the whole of the spine.”

Local and stabilising muscles, including the multifidus: “We have these smaller muscles that sit closer to the spine, which are sometimes called the local or stabilising muscles,” says Meakins. The most commonly talked about of these muscles is the multifidus, and, as Meakins explains, “their role is predominantly to help stabilise one vertebrae on another, along with all the ligaments and the tendons that also wrap around the spine.”

Obliques: “You have the obliques, which make up the back muscle,” says Meakins. “These oblique muscles are commonly thought to be abdominal muscles, but they wrap around and attach onto the thoracolumbar fascia around the back. You have internal and external obliques, and they’re predominantly responsible for the rotation and the side bending of the trunk, and they also help provide stability as well.”

Latissimus dorsi and trapezius muscles: “Their role is more associated with head, neck and shoulder functions rather than back functions,” says Meakins.

Teres major: Teres major is a small muscle that’s located on the underside of the upper arm. It’s sometimes called “lat’s little helper” because of its partnership action with the latissimus dorsi.

Rhomboid major and minor: These two muscles lie underneath the trapezius. The rhomboids provide stability for the shoulder complex and are responsible for the retraction of the shoulder blades.

The Best Way to Train Your Back

With so many muscles to take care of, you may think you have to work out morning, noon and night to exercise them all. Luckily, or unluckily depending on how you look at it, the body doesn’t really work like that, so it’s hard to isolate and work out the back’s muscles separately.

Split your workouts into vertical and horizontal pulling movements

Instead, PT and musculoskeletal osteopath at Third Space, Henry Howe recommends splitting your workouts into vertical and horizontal pulling movements. By vertical, Howe is referring to things like pull-ups, and for horizontal think pulling movements think rowing.

“In every pulling movement, you’re going to have a bit more bias to different areas of the back, but it’s pretty hard to work them independently,” says Howe. “I prefer to go down the route of looking at vertical pulling and horizontal pulling, and then you’re going to have different parts of the back that are looked at.”

The 6 Best at-home Exercises for Your Back

Some exercises sit head, shoulders and back above the rest when it comes to back exercises. Make sure these movements make it into your home routines.

The Deadlift

Generally speaking, when you deadlift you’re utilising most of the muscles that make up your core or trunk, as well as your legs. “Your lower back, glutes and hamstrings, so that classic posterior chain, is going to be the main working area,” says Howe. “Also, anytime we’re lifting we’re seeing increases in activity through the core as well,”

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If we’re specifically looking at the back muscles deadlifting works it all begins with your obliques, which will contract to maintain spinal stability. Meanwhile, the erector spine deep spinal extensors undergo concentric contraction to bring the spine into an upright position, and finally, the latissimus dorsi come into action and help you stabilise whatever weight you’re using.

Bent-over Row

If you’re going to be working your back from home then you’re going to have to get used to rowing. Our favourite variation: the bent-over row, which works your middle and lower traps, rhomboid major, rhomboid minor, upper traps, rear deltoids and rotator cuff muscles.

Kettlebell Swings

If you want to work your back’s posterior chain there are few better moves than kettlebell swings. In fact, the only bad thing about kettlebell swings is getting hold of a kettlebell at the minute, but we can also help with that.

Inverted Row

While at first glance it may seem that this upper-back killer is impossible to do at home, we have a workaround for you. Simply grab a couple of chairs and pull yourself up between them. Oh, and bear in mind, this exercise can be made more difficult or simpler depending on the placement of your feet.

Renegade Row

The renegade row combines two of our favourite movements, the plank and the press-up, but then it is made even more effective by destabilising you and forcing your core to fire. All too often though, this exercise is ruined by people rushing through it. Remember, the goal here is not to row as heavy a weight as possible as quickly as possible; the goal is maintaining proper spinal position.

Wide-grip Pull-ups

There aren’t too many bodyweight exercises that are really effective back builders, but wide-grip pull-ups are definitely worthy of inclusion on this list. Targeting your lats and giving your torso a wider, V-shape, no bodyweight back workout is complete without them.

The Best Home Back Workouts (with Dumbbells, Kettlebells or Bodyweight)

Ready to take all you’ve learned and put it into practice? These are the best home back workouts, whether you’re training with dumbbells, a kettlebell or if you’re only equipped with your own bodyweight.

Home Back Workout: Dumbbells

Howe has put together the ultimate dumbbell back workout, so whether you’re at home or back at the gym, you can give your back the workout it deserves.

Dumbbell Stiff-leg deadlift

How many: 4 sets and 8 to 12 reps

Rest: 1 to 2 minutes before the next set

How to do it: Grab a pair of dumbbells with an overhand grip, and hold them at arm’s length in front of your thighs. Stand with your feet hip-width apart and your legs straight. Hinge at your hips, and lower your torso until it’s almost parallel to the floor. Pause, then raise your torso back to the starting position. That’s 1 rep.

Seated Rear-delt Fly

How many: 4 sets and 8 to 12 reps

Rest: 1 to 2 minutes before the next set

How to do it: Sit down, lean forward and hold a dumbbell in either hand so that they’re resting above your feet. Stay bent forward as you raise your arms to the side, lining the dumbbells with your shoulders. Bring the weights back down and repeat.

Bent-over Row

How many: 4 sets and 8 to 12 reps

Rest: 1 to 2 minutes before the next set

How to do it: Grab a pair of dumbbells, bend 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. Let the dumbbells hang at arm’s length from your shoulders, your palms facing each other. Without moving your torso, lift one dumbbell to your side and slowly lower it. Then repeat with your other arm.

Dumbbell Pullover

How many: 4 sets and 8 to 12 reps

Rest: 1 to 2 minutes before the next set

How to do it: Holding a dumbbell, lay with your back flat on a bench. With your feet planted on the ground and your core engaged, extend your arms to the sky, holding the dumbbell above your chest. Keeping your low back pressed into the bench or stability ball, slowly lower your arms overhead until your biceps reach your ears. Slowly bring your arms back to above your chest and repeat.

Dumbbell Upright Row

How many: 4 sets and 8 to 12 reps

Rest: 1 to 2 minutes before the next set

How to do it: Hold a dumbbell in each hand, resting in front of your thigh. Lift the dumbbells vertically until they’re in line with your collar bone, with your elbow pointing towards the ceiling. Lower the dumbbell back down and repeat.

Home Back Workout: Bodyweight

For this workout, take a 15 second break between each exercise to help focus on technique during your next move. After completing the circuit once, rest for 2 minutes and repeat three times in total.

Wide-grip Pull up

8 reps

How to do it: Grab the bar with your palms facing away from you and your arms fully extended. Squeeze your shoulder blades together, exhale and drive your elbows towards your hips to bring your chin above the bar. Lower under control back to the start position. Eke out this eccentric phase of the rep to three seconds for maximum muscle growth.

#Hack

If you don’t have a pull-up bar at home, use our fitness editor’s no-kit workaround.

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Horizontal Row

8 reps

How to do it: Set the bar at just under chest height and hang underneath it with your feet raised on a bench. Set your core and keep your body straight from head to toe. Bring your shoulder blades together and pull your elbows towards the floor. Once your chest reaches the bar lower back to the start position over three seconds.

#Hack

If you don’t have a bar to pull yourself up to, use two chairs instead.

Superman Back Extension

Hold for 20 seconds, rest for 10 seconds. 12 rounds

How to do it: Lie with your chest down on the floor, reaching your arms straight out in front of you (as if you were Superman mid-flight). Squeeze your glutes and lower back to raise your arms, legs, and the top of your chest off the floor. Hold for a count, then slowly return to the starting position. Don’t drop your arms or legs.

Wide-grip Press-up

8 reps

How to do it: Get down into a press-up position with your hands wider than shoulder-width apart. Lower your body until your chest is an inch from the ground then explosively drive up by fully extending your arms.

Home Back Workout: Bodyweight #2

Only have 15-minutes to spare? Need some TLC after a tough back workout? Give this simple, restorative cooldown or warmup session a go.

Cat Cow

5 to 8 reps

Get down on your hands and knees and slowly lower your head between your arms as you raise your upper back, rounding your spine. Now return slowly, extending your neck and arching your lower back.

Leg Raises

8 to 10 reps

How to do it: Lie on a mat with your legs extended in front of you. Place your hands either under your glutes with your palms down or by your sides. Keeping your legs as straight as possible, exhale and raise them until they make a 90-degree angle with the floor or as far as you can get them while keeping them straight. Slowly lower to the starting position.

Side Plank

30 seconds each side

How to do it: Lie on your left side with your legs bent at the knee. Resting on your elbow, tense your core and raise your hips until your body forms a straight line. Hold still for 7-8 seconds, breathing deeply. Do the same on your right side.

Bird Dog

8 to 10 reps in total

How to do it: On your hands and knees, slowly raise and straighten your right leg and left arm. Hold for 7-8 seconds, then lower to the starting position. Repeat with your right arm and left leg.

Home Back Workout: Kettlebell

Have a kettlebell to hand? Eric Leija, the master of the kettlebell flow routine, has put together one-move and one-arm back attack flow, which he says, is “perfect for building a big, strong, functional back. ”

“It will also work your glutes, hamstrings, arms, and core, so, while I think of it as a back attack, it’s really a full-body workout.”

Deadlift to Clean to Snatch

• With feet shoulder-width apart and turned a few degrees outward, bend your hips back and grasp the kettlebell handle while maintaining a tall, long spine.
• Keeping your lower back flat, squeeze your glutes and push down through the floor as you extend your hips to stand up tall, pulling the kettlebell off the floor and in front of your hips. Try to keep your shoulders level to the floor as you rise.
• Reverse the motion to lower the weight back down, and then explosively stand up again, using your momentum to pull the kettlebell up and back toward your side. When you feel it rise to chest level, drive your elbow forward and under the weight so that you catch it at shoulder level. Allow the kettlebell to spin around your wrist so that it doesn’t flop over and smack your forearm.
• Reverse the motion to return the kettlebell to the floor again, and then explode upward one last time, raising the weight overhead as you rise until you lock it out. Lower the weight to your shoulder and then the floor. Switch hands, and repeat the entire sequence on the opposite side. That’s one rep.

To do the workout, perform 3 to 5 sets of 3 to 5 reps of deadlifts to clean to snatch on each side, resting up to 2 minutes between sets. You can also do this flow at the end of your back workout, if you really feel like a challenge.

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10 Back Exercises At Home

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

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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. 

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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. 

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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. 

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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.

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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.

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5. Setu Bandhasana or the Bridge Pose

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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.  

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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. 

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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. 

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8. Plank

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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.  

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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. 

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10. Adho Mukha Svanasana or the Downward Dog Pose

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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.

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

top of the best, effective and simple

Sedentary lifestyle, hypodynamia, posture disorders are constant companions of modern man. To avoid serious problems in the future, you should take care of your back health in advance. We will talk about the most effective exercises to strengthen the back muscles at home.

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Back exercises

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Exercises for the spine

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A beautiful and healthy back is not just a matter of a harmonious figure. It is strong muscles that can make everyday life easier. The vertebral, scapular, subscapular, sacral and lumbar zones are involved in one way or another in our daily routine, from walking to lifting weights. To correct your posture, get rid of stoop and improve your shape, it is enough to perform simple back exercises at home. By working out the muscles and paying attention to this part of the body, we generally improve the quality of life.

Brief anatomy of the back muscles

Muscles are located on the back in several layers, hence the division into deep and superficial, which also consist of two layers. Exercises that can be performed at home help strengthen the back and determine its relief. But before proceeding, we suggest recalling the anatomy. What muscles are on the back?

• Latissimus dorsi – the largest muscle in the upper body, which starts below the shoulder blades and goes down to the spine in the lower part. It is necessary to extend the shoulder, lower the shoulder girdle and bring the scapula to the spine.
• Trapezoidal – starts at the neck and reaches the middle of the back. The function of the muscle is to raise and lower the shoulder blades and shoulder girdle with a fixed spine.
• Diamond-shaped, large and small – connect the shoulder blade to the spine and slightly raise it. Serve for supination and extension of the shoulder.
• The erector spinae is the longest and most powerful muscle, located along the lumbar spine. With a bilateral contraction, it unbends the spinal column, with a one-sided contraction, it tilts to its side. Participates in lowering the ribs and turning the head. The muscle is important for proper posture and balance.

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A separate group consists of intermediate muscles, including the lower serratus posterior and a similar upper one.

Why it’s important to strengthen your back muscles

As certified trainer Amanda Capritto notes, first of all, doing back exercises at home is necessary for health. Strong muscles support correct posture and position of the spine to reduce pressure on the abdominal organs. It is also a question of the normal functioning of the musculoskeletal system.

If you practice at home regularly and do the exercises correctly, you can work out more than ten types of back muscles, including the latissimus dorsi. Many elements are included in the complex for the fight against excess weight, since they require serious effort. What does smart approach mean? This is a mandatory warm-up before training and a gradual increase in load. By warming up your muscles by simply jumping in place or otherwise, you minimize the risk of injury and sprains.

If you have health problems, exercising at home can be dangerous, so it is better to postpone the dream of a wide back. It is better to consult a doctor so as not to harm the body.

Back exercises at home with video

To train your back muscles, it is useful to schedule regular physical activity, walk a lot, and do stretching exercises. When mastering a set of exercises for the back at home, be careful with heavy strength training. Violation of the technique for performing elements or using too much weight can lead to injury. We suggest that you familiarize yourself with simple safe exercises for the back and spine.

Swimmer

Let’s start with an easy exercise that pumps the back and uses the arms – it’s best to do it at home.

1. Start the exercise from a prone position.
2. Look down, don’t throw your head back.
3. Raise your arms and shoulders, spread them apart while bending your elbows.
4. Movement simulates breaststroke.
5. Repeat 10 times.

Raises of arms and legs on all fours

A variation of this exercise for a healthy back at home is suitable even for lazy people and gives a good load on the muscles.

1. Get on all fours.
2. From your position, raise your right arm and left leg simultaneously to parallel with the floor.
3. Hold this position.
4. Repeat the same on the other side.
5. Do 20 reps.

Superman

Who said the best back exercises at home have to be hard! To work out the muscles, it is not necessary to drive seven sweats off oneself, it is enough to give them a uniform and correct load.

1. Lie on the floor, stretch your arms along the body, palms down.
2. Raise your head, chest and hips at the same time as high as possible.
3. Hold for five seconds and return to the starting position.
4. Do 15 reps.

Dumbbell Raise

For greater effect, we suggest you try back exercises with dumbbells at home.

1. Stand with your feet shoulder-width apart, bend your knees slightly, tilt your torso forward.
2. Bend your arms with dumbbells, spreading them to the sides until parallel with the floor.
3. Then bring your hands back together. Do not straighten your arms completely.
4. When performing this exercise, do not make sudden movements, try to spread and bring your hands together smoothly.

Wide Grip Push-ups

To pump up your back at home, let’s remember the good old exercises that many never manage to master correctly at school.

1. Get into the “Lying” position.
2. Arms flexed at 90 degrees.
3. During push-ups, the body must maintain a straight line.

Close Grip Push-ups

Many exercises in which the back is the main one allow you to build your shoulders at home. The triceps muscle of the shoulder is involved in the extension of the elbow, and this element makes it possible to strengthen it.

1. Place your hands on the floor as close to each other as possible.
2. Push-ups keeping a straight line of the body.
3. Narrow grip is great for engaging the triceps.

Leg raise

It won’t be easy, but try to work out this version of the exercise for pumping your back at home. If you can’t do the required number of repetitions, start small, the main thing is to work on yourself and subsequent progress.

1. Lie on your stomach, put your hands in front of you and put your head on them, look at the floor.
2. Keeping your feet a little apart, lift them up.
3. The legs should be straight and the hips should rise with the legs.
4. Repeat 8 times.

Leg Abduction

Here is a type of exercise at home, in which stretching has a positive effect on the muscles and the back in general.

1. Get on all fours, lift your straight right leg.
2. At the point of maximum lift, move your leg slightly to the side.
3. Return her to the previous position, then slowly place her on her knee.
4. To increase the load, you can bend it at the knee, straighten it and then return it to its place.
5. The exercise should be repeated 8 times for each leg.

Crawl

Doing back exercises at home is the most comfortable. You choose a convenient time, turn on your favorite music and spread out a cozy rug without embarrassing anyone.

1. Lying on your stomach, stretch your right hand in front of you, your left hand along your body.
2. Do not tilt your head back, look at the floor.
3. Lift your outstretched arm, shoulders and chest off the floor.
4. Turn your shoulders and chest to the right.
5. Return your torso to parallel with the floor and lower yourself to the floor.
6. Repeat 6 times, then repeat the twists on the other side.

Good and evil cat

After training for muscle loading, it would be good to do back flexibility exercises at home. So you relax strained muscles.

1. Get on all fours.
2. Lower your head down, rounding your back as much as possible.
3. Stay in this position.
4. Arch your back, lifting your head up.
5. Repeat 8 times.

Contraindications for back home workout

Do not perform a set of back exercises at home in case of exacerbation of chronic diseases, diseases of the kidneys and the cardiovascular system. Pregnant women, as well as those who experience fever, severe pain, and spasms that are difficult to pass during physical activity, should consult a specialist. If a person has never been involved in sports or suffers from osteochondrosis, the load on the spine should be given smoothly, at first excluding running and jumping.

There are Dr. Bubnovsky’s back exercises that can also be done at home. They are classified as therapeutic, but even here the wrong approach risks aggravating the situation. Before starting classes, it is necessary to thoroughly warm up the joints and muscles. In addition, you should not immediately resort to weighting agents, strive for sudden movements and rotations. You need to let the body get used to regular training, and then complicate the tasks.

Top 23 back exercises at home (PHOTO)

Exercises for the back at home will help you get an attractive and beautiful figure. Developed latissimus dorsi, paravertebral columns and lumbar muscles support posture, visually expand the shoulders, which has a beneficial effect on the overall aesthetics of the athlete’s body.

We offer you a selection of exercises for the back with dumbbells and a selection of exercises without equipment for the back at home (for men and women).

Dumbbell back exercises

Back training at home with additional equipment allows not only to tighten the corresponding muscles, but also to develop their volume, increase physical indicators of strength and endurance. In addition, a strong back means a healthy spine and good posture.

Thoroughly warm up the muscles before training. Prepared muscles respond better to physical activity, and the efficiency of training becomes much higher. We recommend watching joint gymnastics before training.

1. Parallel Bent Over Row

Why It’s Good : A classic home exercise for the back that accentuates the lats and also increases the static strength of the lower back and hamstrings. In addition, the rear bundles of deltas are involved in the work, the hand grip is strengthened. This is the optimal element of training for both beginners and professional athletes.

How to do : Grabbing the weight in both hands with a parallel grip, tilt the body and slightly bend the legs. Arch your back and begin to pull the shells to the belt, emphasizing the tension in the latissimus dorsi. Exercises for the back with dumbbells require careful observance of the posture in the process. Don’t slouch and keep your shoulders back throughout the set.

2. Bent Over Row

What is the Benefit of : This is another variation of the Bent Over Row that puts more stress on the rear delts as well. The option is especially loved by men, since the training element allows you to visually expand your back, bringing it to a shield-like shape. Also, the latissimus dorsi, musculature of the lower back, abs, back of the thigh are involved in the work.

How to do : Hold the dumbbells as if you were holding a barbell. Slightly bend your legs, tilt your torso forward, keeping your back arched. After that, begin to pull the weight to the chest, relying on the work of the back bundles of the deltas and the latissimus dorsi. There is a slight delay at the peak point.

3. Reverse Dumbbell Row

Why works: This version of the waist row engages the lats, deltoids, and arms. The muscles of the lower back, abs, and the back of the thigh are also involved in the work. The exercise helps not only to “finish off” the widest ones, but also to strengthen the top of the body as a whole.

How to do : Take the dumbbells in an overhand grip, bend your knees slightly and lean forward. Keep a moderate arch in your back to reduce the load on the lumbar region. As you exhale, bend your arms, pulling the dumbbells to your chest. Elbows look back. Hold for a second, then slowly return to the starting position. Do not fully extend the elbow joint at the lowest point.

4. One Arm Dumbbell Row

Benefits of : This at-home back exercise relieves the lower back and hamstrings by focusing on the latissimus dorsi. Work is carried out alternately on each side. Additionally, the posterior bundles of deltas, quadriceps, and forearm muscles are involved in the work. The element has a minimal injury risk, due to which it is suitable even for beginners.

How to do : Place your right hand and right knee on the bench. Take the projectile in your right hand, arch your back and look in front of you. Next, begin to pull the weight towards your chest, avoiding inertial movements and changes in the position of the body. In the peak amplitude, make a small delay, thereby fixing the repetition.

You can lean on the bench with one hand without using your knee:

Another option, you can simply lean on your front knee with your free hand:

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What is the use of : Another exercise for the back with dumbbells, which actively develops the latissimus dorsi, rear deltas, and forearm muscles. Additional load is placed on the lower back and femoral biceps. Thanks to the exercise, the back becomes wider, due to which it is especially popular among male athletes.

How to do : Holding the weights with a parallel grip, spread your legs wider than shoulder line, then bend them slightly and bring your body forward. The thrust is carried out to the level of the chest alternately with each hand. In the process, take your time, trying to fix the position at the peak point with each repetition.

6. Dumbbell Romanian Row

Benefits of : The presented element of the workout is aimed at strengthening the lumbar muscles. The back of the thigh, abdominal muscles are also involved in the work. When working with heavier shells, the forearms and hand grip are strengthened. This is a basic exercise, the load in which should be increased gradually.

How to do : Hold the dumbbells as if you were holding a barbell. The legs can be placed a little narrower than the shoulders, after which you should tilt, avoiding the “wheel” bending of the back. Projectiles descend to the middle of the lower leg, then return to the starting phase. Take your time, keeping the average pace of work.

7. Deadlift with dumbbells

What are the benefits of : In addition to the muscles of the back, exercise for the back at home has a positive effect on the development of the physical parameters of the legs. Since the whole body is involved in the work, this is an ideal element for athletes who want to pump all muscle groups and get rid of extra pounds faster.

How to do : Do not confuse this exercise with squats. When lifting weights from the floor, rely on the work of the lower back and paravertebral columns, not the legs. At the peak point, straighten your shoulders to accentuate the load in the back. Work at an average pace and take your time.

8. Dumbbell Swing

Benefits of : Another complex exercise involving the lumbar, hamstrings, anterior deltoids, triceps, biceps and forearms. The optimal exercise for fat burning training, which accelerates the metabolic processes in the athlete’s body.

How to do : Take a classic shoulder-width stance and grab the barbell with both hands on the bar. Do a semi-squat, keeping your back straight, then stand up with effort and lift the projectile in front of you until it is parallel to the floor. By inverse amplitude, return to the initial phase and perform the next repetition.

9. Romanian Row + Dumbbell Row

What is the benefit of : This is a complex exercise that combines elements of deadlift and simple dumbbell lat pulldown. Thanks to the complex movement, you will be able to work out the muscles of the entire back as a whole, achieving tremendous results in the process. This element of back training at home is optimal for athletes with a good level of physical fitness.

How to do : Grabbing the shells with an overhand grip, bend your legs slightly and bring your torso forward to do a deadlift rep. After that, bend your torso again and do a dumbbell row to your chest, relying on the work of the latissimus dorsi and rear deltas.

10. Dumbbell Plank Row

Benefits of : The presented exercise is aimed not only at working out the latissimus dorsi, but also at increasing the static strength of the entire body of the athlete. The element is optimal for experienced athletes, being quite complex due to complex work.

How to do : Get into a plank position on your hands. With one hand, rest on the floor, with the other hand, take the projectile. While in this position, begin to pull the weight towards your chest without changing the position of the torso. At the peak point, do second delays. Perform a whole set on one hand, then a whole set on the other hand.

If you are an advanced rider and have dumbbells that are stable on the floor, then you can perform a more difficult version of the thrust:

Dumbbell Back Workout Plan #1

1. Bent Over Dumbbell Rows (Exercise #1 in the compilation): 10-12 reps for 4 sets.
2. Dumbbell Deadlift (Exercise #7 in the selection): 10-12 reps for 4 sets.
3. One Arm Dumbbell Row (Exercise #4 of the compilation): 10-12 reps for 3 sets per arm.
4. Romanian Row + Dumbbell Row (Exercise #9 in the compilation): 10-12 reps for 4 sets.
5. Dumbbell Plank Row (Exercise #10 in the compilation): 10-12 reps for 3 sets per arm.

Dumbbell Back Workout Plan #2:

1. Bent Over Grip Dumbbell Row (Exercise #2 Compilation): 10-12 reps for 4 sets.
2. Dumbbell Romanian Row (Exercise #6 of the compilation): 10-12 reps for 4 sets.
3. Bent Over Dumbbell Row (Exercise #5 of the compilation): 10-12 reps for 3 sets per arm.
4. Dumbbell Swing (Exercise #8 in the compilation): 10-12 reps for 4 sets.
5. Reverse Dumbbell Row (Exercise #3 of the compilation): 10-12 reps per arm for 3 sets.

Rest between sets and exercises:

• When training with heavy dumbbell weights: between sets 45-60 seconds of rest, between exercises 2-3 minutes of rest.
• When training with light weight dumbbells: between sets 20-30 seconds of rest, between exercises 1-2 minutes of rest.

Back exercises without equipment

Back exercises without equipment show no less qualitative results, despite the fact that the athlete trains without weights. This is the best option for people who do not have dumbbells at home, but want to work on their figure in a quality manner.

However, even if you have dumbbells, we recommend that you perform the proposed back exercises without equipment for a more effective and comprehensive study of the back muscles. In addition, the exercises below strengthen the spine and heal the back.

You can do back exercises without equipment on the second round after exercises with dumbbells or on a separate day. The lesson plan is provided below.

1. Abduction of the hands to the buttocks

What is the use of : This is an optimal and simple back exercise without equipment, which works the latissimus dorsi and has a beneficial effect on strengthening the muscles of the shoulders. This is the best element of back training for beginner athletes, as it is absolutely safe and at the same time very effective.

How to do : Lie on your stomach on a gym mat, then stretch your upper and lower limbs along. Alternately begin to take your hands to your hips, performing small delays at the peak point. Take your time, trying to carefully work out your back and shoulders. The wider the swing, the greater the load.

2. Prone Hyperextension

Benefits of : This at-home back exercise emphasizes the load on the lumbar region and also strengthens the muscles that support the spinal column. This is another element that is optimal for beginners. The exercise helps to correct posture, straightens the back and opens the thoracic spine.

How to do : Lie down on your stomach on the gym mat, then bring your hands together at the back of your head with your elbows extended in opposite directions. Now lift the body up, relying solely on the strength of the lumbar muscles. Pause at the top to feel the maximum tension.

3. “Butterfly”

What is the use of : Exercise on the back without equipment is aimed at working out the latissimus dorsi. Often used as a warm-up before pull-ups on the horizontal bar. The back and front bundles of the deltoids take no less part in the work, which helps to strengthen the shoulders and make them more prominent.

How to do : While lying on your stomach, extend your arms forward and then lift them off the floor. Also, slightly raise the top of the case. Now take the upper limbs to the hips through the sides, briefly fixing the position in the peak amplitude. At the same time, the legs do not come off the floor, but advanced practitioners can tear off their hips synchronously with the movement of their hands. This will complicate the exercise, but will help to pump additional buttocks and the back of the thigh.

4. Butterfly Curl

Benefits : This variation takes some of the tension off the shoulder muscles, focusing on the latissimus dorsi. The back bundle of deltoids is still involved in the work, but it strains less than in the classic “butterfly”. Additionally, the rhomboid muscles are involved in the process.

How to do : Lie on your stomach on a gym mat and lift your upper body slightly. Stretch your arms in front of you, and then begin to pull back, as if pulling yourself up on a horizontal bar (this will make it easier to master the technique). Press your legs to the floor so as not to create additional stress on the muscles of the lumbar region.

5. Superman

What is the benefit of : The back workout element at home is one of the most effective, engaging the extensor muscles of the spine, buttocks, posterior thighs, stabilizers and deltas. This is an excellent exercise for both beginners and advanced, as Superman is the most effective.

How to do : Lift your head off the floor while lying on your stomach. Stretch the lower and upper limbs along, and then begin to simultaneously lift them 10 cm from the floor, making second delays in the peak amplitude. After it, the arms and legs return back.

6. “Swimmer”

What is the use of : The presented back exercise without equipment provides a uniform load on all muscle groups of the back, and also has a beneficial effect on the development of the flexibility of the spinal column. In addition, the training element improves coordination of movements, due to which it is often used in rehabilitation practice.

How to do : While lying on your stomach, stretch the upper and lower limbs along. Your task is to alternately raise opposite arms and legs as if you are swimming. Do not make the amplitude too wide so as not to overload the lower back.

7. Raise of the spread arms lying on the stomach

What is the use of : The presented exercise emphasizes the load in the region of the posterior deltoid muscle bundles, strengthens the rhomboid muscles, and also promotes the development of the trapezium. In addition to developing strength characteristics, the exercise straightens your posture, helping to make your shoulders more prominent.

How to do : Lying on your stomach, spread your arms so that the body assumes a T-shaped posture. The palms are looking down. Raise your head slightly off the floor. After that, raise the upper limbs until you feel tension in the back of the deltas. This simple exercise is great for working on posture.

8. Plank Superman

Benefits of : This is an advanced variation of the classic plank exercise that works the back, legs, and also increases the athlete’s overall endurance. In the process of work, an important role is played by the press and stabilizing muscles. This is an excellent exercise for developing coordination of movements and a very effective element for athletes who want to get rid of excess subcutaneous fat, tighten their stomach and all muscles in general.

How to perform : The execution system is extremely simple, since from the prone support (plank on the hands) you need to raise opposite arms and legs, while maintaining the position of the body with the limbs standing on the floor. When mastering the technique, take your time, trying to carefully work out the full amplitude of the exercise.

9. Plank + front kicks

What is the use of : Since the plank is a static strength exercise for the athlete, the muscles of the whole body are under tension. A special load is placed on the back and abdominal muscles. These areas support the static position of the torso during work. Thanks to additional strokes, you can stretch the latissimus dorsi muscle, as well as strengthen the muscles of the shoulders.

How to do : First, assume the classic plank position on your elbows. With your gaze in front of you, begin to perform alternate strikes in front of you with each hand in turn. With your arm outstretched, make a small delay to slightly complicate the exercise.

10. Circular arm swings in the bar

What is the use of : Exercise for the back at home perfectly works out the latissimus dorsi muscle, loads the deltas, and also strengthens the whole body as a whole, since the work is done from an emphasis lying in static. The muscles of the back and abdomen are constantly in tension, due to which not only the strength indicators increase, but also the endurance of the athlete.

How to do : Assuming a classic lying position on outstretched arms, begin to perform circular rotations of one arm, the other arm remains the supporting one. Take your time, trying to make the amplitude of the circular swings as wide as possible. Since during the rotation the body is held on three points of support, it is necessary to carefully monitor the posture, avoiding strong back deflections.

11. Raise the pelvis from the reverse plank

What is the use of : This is another exercise that puts emphasis on the muscles of the lower back. In addition, the gluteal muscles are involved in the work, the triceps of the hands and the press are strengthened. The presented training element will be especially useful for people with weak back and lower back muscles.

How to do : Sit on the floor with your arms outstretched and pull your torso back slightly. After that, begin to raise the pelvis to the level until the body and legs form a straight line. At the peak point, you need to linger in order to fix the position and feel the tension of the working muscles. Take your time, the pace of the exercise is medium.

12. Plank toe row

Benefits of : Not only the back muscles, but also the arms, abs and legs are involved in the process. Get ready to load the whole body well. This is a complex exercise that is best used during fat burning training. Due to its high complexity, it is recommended for experienced athletes who already have a confident physical base.

How to do : Assuming a classic lying position, you need to alternately touch the toes of opposite legs with your hands (left hand to right foot and vice versa). In the process of movement, the pelvis rises, but the back does not stoop, while maintaining a natural deflection. The weight of the body in the peak amplitude is held at three points, which additionally forces the stabilizing muscles to work.

13. Body twists with arms raised from plank position

Benefits of : This is an excellent exercise for strengthening the thoracolumbar fascia, serratus externus, and obliques. The latissimus dorsi, posterior bundles of deltas, buttocks are also involved in the work. Since the work is done from the bar, such turns increase the overall endurance of the athlete.

How to do : Assuming a plank position on your elbows, rotate your torso so that it is perpendicular to the floor in a sideways position. At the same time, raise your hand up, then fix the position for a second and come back.

14. Plank Walk

Benefits of : Although the whole body is involved in the process, the main load falls on the muscles of the arms, back and lower back. This is an intense exercise that allows you not only to develop general endurance, but also to get rid of excess subcutaneous fat. This is one of the most productive bodyweight options!

How to do : Lying on outstretched arms, take a few steps with your upper limbs towards your legs, then stand up, straighten up and return to the starting position in reverse amplitude.

No Equipment Back Workout Plan

1. Butt Raise (Exercise #1 in our selection): 10-12 reps per side for 3 sets.
2. Plank Superman (Exercise #8 in our selection): 10-12 reps per side for 3 sets.
3. Butterfly (Exercise #3 in our selection): 12-15 reps for 3 sets.
4. Butterfly Curl (Exercise #4 of our selection): 12-15 reps for 3 sets.
5. Plank Circle Swings (Exercise #10 in our compilation): 10-12 reps for 3 sets per side.
6. Superman (Exercise #5 in our selection): 12-15 reps for 3 sets.

Lower Back Workout Plan

1. Prone Hyperextension (Exercise #2 in our selection): 12-15 reps for 3 sets.
2. Reverse Plank Pelvic Raise (Exercise #11 in our selection): 12-15 reps for 3 sets.
3. Swimmer (Exercise #6 in our selection): 10-12 reps per side for 3 sets.
4. Butterfly Curl (Exercise #4 of our selection): 12-15 reps for 3 sets.
5. Plank Raise Body Rotations (Exercise #13 in our selection): 10-12 reps per side for 3 sets.
6. Superman (Exercise #5 in our selection): 12-15 reps for 3 sets.

Back training plan with emphasis on posture

1. Butt Raise (Exercise #1 of our selection): 10-12 reps per side for 3 sets.
2. Prone Hyperextension (Exercise #2 in our selection): 12-15 reps for 3 sets.
3. Butterfly (Exercise #3 in our selection): 12-15 reps for 3 sets.
4. Butterfly Curl (Exercise #4 of our selection): 12-15 reps for 3 sets.
5. Swimmer (Exercise #6 in our selection): 10-12 reps per side for 3 sets.
6. Prone Raise (Exercise #7 in our selection): 12-15 reps for 3 sets.

Back workout plan with a focus on weight loss

1. Plank Walk (Exercise #14 in our selection): 12-15 reps in 3 sets.