Training your back can be highly beneficial for your posture, physique, and your overall health. A lot of gym goers tend to focus on the back as it’s not a very noticeable group of muscles but it actually helps support your workout in many ways. To sculpt your rear and to build bigger, you can try back workouts at home. Additionally, it gives you that well sought after v shape, wide upper body, and small waistline.
Thinking of getting started on training your back muscles but don’t have time to go to the gym? Thankfully, there are lots of exercises that you can do at home with basic equipment to get started!
Why is it Important to Train Your Back Muscles?
Training your back muscles will help protect you from back pain. Studies have shown that strength training for your upper back is the best intervention for back pain if you work a desk job. As for your mid-back, strength training is a good way to prevent osteoporotic fractures. And finally, a strong lower back is a great way to support your upper body when working out.
If you’re building muscles to look good, then training your back should just be as important as any muscle group. Developing your back muscles workout at home will help give you that V-shaped torso and help your chest muscles pop more.
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9 Best Back Workouts To Do At Home
1. Best Back Workouts – Low Plank
Equipment Needed: Yoga Mat (optional)
To start the exercise, lie down on your stomach. Lift yourself up off of the floor and use your elbow and forearms as support to keep yourself up. Make sure that your legs are extended and you’re supporting your weight using the balls of your feet.
Once you lift your hips and thighs off the floor, make sure that your body is parallel to the floor. Remember to keep a neutral spine and your core engaged to help your posture. Keep the tension on your lower back to make sure it doesn’t sag or lift too much.
If you’re doing this exercise for the first time as a back workout at home, try to maintain this position for at least 30 seconds. Once you start getting used to the exercise, increase the time to 45 seconds and finally 60 seconds.
2. Best Back Workouts – High Plank
Equipment Needed: Yoga Mat (optional)
Get on all fours and make sure the distance between your hands is shoulder-width and that they are right under your shoulders. Keep your elbows slightly bent outwards to retain the tension and don’t let them bend inwards.
Once you’ve gained a solid foundation, extend your legs and support your weight with the balls of your feet. Keep a neutral spine by keeping tension on your lower back and engaging your core. Your body should be diagonal to the floor and it forms a straight line from head to feet.
Don’t let your lower back sag or lift because this will ruin your posture. As for your shoulders, make sure the shoulder blades are tucked in and down.
When you’re starting out, maintain this position for at least 30 seconds. Be mindful of the tension in your body and keep your body straight. Once you get used to the exercise, increase the time to 45 seconds and then 60 seconds.
3. Best Back Workouts – Plank with Lateral Arm Raise
Equipment Needed: Yoga Mat (optional)
Assume the position of the high plank. Once you find your balance, slowly lift your arms to the sides up to the level of your shoulders. While doing this motion, make sure that you keep your balance. Don’t let your shoulders cave in and your hips sag or lift too much.
Once you’ve reached the level of your shoulder, pause for a second or two and put it back down. Now it’s time to move the next arm up while maintaining your posture.
For this exercise, do 10 reps for each side.
4. Best Back Workouts – Superman Holds
Equipment Needed: Yoga Mat (optional)
Lie flat on the floor on your belly with your arms forward at shoulder length. Squeeze your glutes or your butt cheeks then raise your feet and legs. This will start engaging your mid back. Squeeze your shoulders and raise your arms off of the floor.
Keep your neck in a neutral position and try your best not to look up. You can picture how Superman flies as a mental picture of how to do this exercise and this can be done as an effective back workout at home.
Once you’re on top of the position and everything is flexed, hold the position for 1 or 2 seconds then go back to the starting position. Do at least 10 repetitions of this exercise.
5. Best Back Workouts – Band Bent-Over Row
Equipment Needed: Resistance Bands
Step on a resistance band that is comfortable for you. Grab the two ends of the bands with your hands and make sure you have a good grip on them. Bend your knees a little and lean downwards while maintaining a neutral spine.
As you pull the bands up to your shoulders, make sure that you can feel the tension in your back. As you reach the peak of pulling the bands and your hands are close to your shoulders, make sure that you squeeze your back.
A good mental image to have is like you’re squeezing a pen between your shoulder blades. Slowly return to your original position, making sure that you don’t quickly lose tension.
6. Best Back Workouts – Pull-ups or Chin-ups
Equipment Needed: Bars
Doing pull-ups is theoretically simple. All you have to do is to grab onto the bar at shoulder length and pull with your arms till your chin reaches the bar. Once you’ve reached the top, slowly lower yourself, not letting go of the tension.
Remember to engage your back before you start the exercise. Squeeze your back together as you get ready to raise yourself and keep your core engaged.
If you’re having a hard time completing your first pullup, you can start with isometric holds. You assume the first position and jump up to the top of the pull-up. You then hold yourself in this position for as long as you can and slowly go down without releasing tension. This will help your back muscles get used to the motion.
Once you’re more comfortable with the isometric holds, you can do negative pull-ups. This is when you jump up to the top position of the pullup and lower your body slowly while controlling and being mindful of your muscles.
7. Best Back Workouts – Dumbbell Single-Arm Row
Equipment Needed: Dumbbell
This exercise will need you to work on each arm individually so you only need one dumbbell.
Stand close to a bench with your feet firmly planted on the floor at shoulder length. Lean down and plant your hand on a bench while making sure that your spine is neutral. A good mental image to have for your back is to imagine it as a table.
Raise your hand to your waist and squeeze while the dumbbell is on top. Once you’re on top, slowly lower the dumbbell back to the starting position.
Remember to control your movements and not let your shoulder rotate while doing the exercise. Don’t forget to also engage your core as you do the exercise. Do a set of three with twelve reps for each arm.
8. Best Back Workouts – Bent-Over Dumbbell Alternating Row
Equipment Needed: Dumbbell
Assume the same position as the single-arm row but without using a bench. Make sure that your back is straight and your knees are slightly bent. As you grip the dumbbells at shoulder width, make sure that your palms are facing each other. Simply repeat the movement of the single-arm row but this time alternating from one hand to the other.
9. Best Back Workouts – Dumbbell Reverse Fly
Equipment Needed: Dumbbell
Stand with your feet at hip-width apart. Since this can be quite a hard exercise, use only light to medium-weight dumbbells. Lean forward until your torso forms a 45-degree angle with the floor. Hold the dumbbell at shoulder-width with your palms facing each other.
Lift the dumbbells laterally or away from your body to the side until they reach the height of your shoulders. Make sure that you are mindful of the squeezing of your back muscles as you bring the dumbbells up. As you lower the dumbbells, make sure you do so slowly without letting go of the tension.
You can do a set of three for this exercise with eight to twelve repetitions each set.
Frequently Asked Questions
Are back workouts difficult?
That is not an easy task. because the musculature of the back is highly complicated and frequently difficult to feel during lifting.
Can I back workouts daily?
Back workouts, like all other muscles in your body, can be performed up to three non-consecutive days each week. If you’re lifting large weights and can only finish six to eight repetitions, you’ll need to rest for two or more days before repeating the exercise.
How many sets for back workouts?
12-16 sets are required for back workouts.
What You Should Remember About Back Muscle Workouts At Home
When training your back muscles, make sure you’re extra careful because it is very susceptible to injury. Since you’re working out at home, you should start your workout journey with just your body weight. This will help ensure that you don’t overwhelm your body.
When working out with weights and other gym equipment, make sure that you listen to your body. If you’re struggling to lift the weights, then you probably should lift a lighter weight.
Investing time and energy in training your back muscle workout at home will help you not only look better but also stay healthier in the long run.
