Workout for the back at home
How it works: Perform one set of each of these at-home back workout routines three or four days a week for a comprehensive back workout at home. It is recommended that you take little to no pause in between movements. After finishing the last exercise, take 1 to 2 minutes to recover before repeating the entire cycle 2 more times (3 times total).
Dumbbells in two different weights are required: a pair of light-weight dumbbells and a pair of medium-weight dumbbells
Pain, injury, and bad posture will no longer be a problem for you.
Even so, doing back exercises at home might be challenging when you don’t have access to a cable crossover machine or training benches like you would at the gym. Try these eight at-home back exercises to help you develop a strong back and shoulders, which will help you become more stable overall.
The way it works is as follows: One set of each of these at-home back workout activities should be performed three or four times per week for a comprehensive back workout at home. It is recommended that you take little to no pause in between movements. After finishing the last exercise, take 1 to 2 minutes to recover before repeating the entire cycle 2 more times (3 times total).
Dumbbells in two different weights are required: a pair of light-weight dumbbells and a pair of medium-weight dumbbells
T raises his voice
This at-home back workout demonstrates that you don’t need to lift heavy weights in order to make significant strength increases.
Grab a pair of light-weight dumbbells and stand with your feet hip-width apart, as shown in the picture.
B. Slightly bend your knees, move your hips back, and lower your body till it’s parallel to the floor (see illustration).
C. Bring the weights together and turn the palms of your hands so that they face front.
D. Lift the weights to shoulder height while keeping your arms straight. Then lower the weights back down. (Be careful to maintain your core and glutes engaged throughout the whole exercise.)
Perform 15 repetitions.
Dumbbell rows using only one arm
Throughout this entire at-home back exercise routine, be sure to maintain your shoulder blades down and together, as well as your core engaged.
Using one hand to hold a medium-weight dumbbell, stand with feet hip-width apart, bend knees, and move hips back, lowering the torso until it is almost parallel to the ground. For balance, place your right hand on the wall in front of you.
Using your left elbow, bend it straight up toward the ceiling and draw the weight up toward your chest.
Perform 10 repetitions on each side.
Delt raise is a term used to describe the act of raising one’s hands to one’s mouth.
Exercise at home (or anywhere, for that matter) for the back is all about maintaining control. If you want to get the most out of the back workout, concentrate on removing momentum and using your back muscles rather than your arms.
A. Stand with your feet hip-width apart and your knees slightly bent, holding a pair of light-weight dumbbells in each hand.
B. Lower your torso until it is nearly parallel to the ground by shifting your hips back.
C. Raise the weights to shoulder height by turning the palms of your hands inward toward each other.
Keep your core and glutes engaged throughout the whole action as you gently drop your back down.
Perform 10 repetitions.
With Lateral Arm Raise on the Plank
Because you’re moving your limbs away from your core, this at-home back exercise also serves as an abs workout and a balancing challenge.
In a straight-arm plank, with hands below and in line with shoulders, and feet slightly wider than hip-width apart, begin your workout.
Holding one arm at shoulder height while keeping the hips as still as possible, repeat step B.
C. Return to the center, then raise the other arm to shoulder height with the other arm. (Keep your belly button drawn up and in while keeping your body balanced.)
Perform 10 repetitions.
Holding the Push-Up Position
If you want to develop core stability and control, integrate more isometric back exercises into your back workout rather than pounding out hundreds of reps.
A. Begin in a push-up posture with your hands slightly wider than shoulder-width apart and your feet hip-distance apart. B. From the feet to the top of the head, the body should be in a straight line.
B. Hover a few inches above the ground by bending your elbows and lower torso. Hold for 1 deep breath, then press halfway up and hold for another 1 deep breath, and repeat.
C. Lower yourself back down to your lowest position, taking one deep breath.
d. Make a beeline back to your half-way point for one more hold
Perform 5 repetitions.
Blasters for the Back and Booty
Even though this at-home back workout routine targets your glutes, hamstrings, and inner thighs, it is a fantastic back exercise to do at home. (As a side note, the posterior chain refers to the muscles that run down the whole back of your body.)
A. Lie down with your tummy flat. Lifting the chest and arching the back while interlacing the hands behind the back.
B. Raise your hands and legs up, bringing your heels together.
C. Slowly separate your legs and then bring them back together again.
Perform 20 repetitions.
Twister
A game of twister is in order — but this time in the shape of an at-home back workout. The rotations in this chair position will target your obliques, while the stretching and strengthening will target your back.
A. Squat into a chair posture and place your hands in a prayer position in front of your chest.
B. While maintaining chair stance, twist the body to the right and place the left elbow on the outside of the right knee. In this position, the other elbow should be pointed towards the ceiling.
C. Take three deep breaths and then return to your center. Repeat the process on the opposite side.
Perform 4 repetitions.