15 Best Back Workouts You Can Do At Home

Best Back Exercise Ideas

It’s no secret that our back is what gives us strength. In one way or another, it’s the part of our body that we use the most in our everyday lives. If you haven’t got a strong back, you’re bound to run into all kinds of pains.

There are many reasons why some have weaker backs than others. It can be their posture, the way they sleep, the things they eat, a lack of exercise, and more things of the sort. That said, anyone that’s had back pain because of these things knows how annoying it can be.

If you’re in the same boat, you’ll know what we’re talking about. But we’re not here to brood about back pain. So instead, continue reading if you’re looking to build your back’s strength because we’ll be discussing some of the back workouts at home that can help you out!

What You’ll Need For These Exercises

Even if you’re exercising at home, there are some things you’ll need to make it possible. Here’s a rundown of what these things are:

  • First of all, you’ll need lots of space to work with. Since you’re exercising, you must have room to move around in and build a safe environment for yourself.
  • You’ll need some dumbbells and barbells too. Alternatively, you can also use other things as weight. Some of the best options include milk cartons or large bottles, as they’re appropriately shaped and sized.
  • Get a set of high-quality resistance bands and exercise balls. These are very important for back exercises at home, especially those that we’re about to list in our article.
  • A flat workout bench is another essential thing to keep in mind. These help with many different back exercises. You should be able to find them in local stores or online. Make sure to get them as they’re essential for some workouts we will be mentioning.
  • Last but not least, find a pullup bar that can easily support your weight. This is one of the most important things you’ll need for back exercises at home. You can make your own at home or try the safer option of purchasing some for yourself.

15 Great Back Exercises To Do At Home

Now that you know what you’ll need, the next step is finding out what exercises work best. We’ve scoured the internet and done a lot of research to prepare the following list, filled with all kinds of different options.

Make sure to read all about each one to know more about which one suits you the best. With that mentioned, let’s get started with our list of the best workouts for your back that you can do at home.

Chinups/Pullups

Pullups

This is an exercise that no one needs an introduction to. The pullup is one of the most common workouts according to workoutlunatic.com, and it’s exceptionally great for you. If you’re looking to strengthen your back while staying at home, this is one of the best options you can try out.

All you’ll need for this specific exercise is a pullup bar and a lot of resolve at first. While they’re common, chin-ups are still very difficult to perform at first. To do them, get an overhead grip on the bar at shoulder-width. Then, pull yourself up while contracting the lower back and core upwards.

Superman

Superman

Everyone is familiar with the righteous superhero, but not everyone knows about the back workout named after him. It’s a well-rounded exercise that can help with your upper and lower back while also strengthening your glutes, shoulders, and even abs.

To do this, all you’ll need to do is lie on the floor facing downwards. Once that’s done, stretch your arms in front of you and slowly lift both your legs as well as arms up. Do this until there’s a stretch on your back. Hold this position for some seconds before letting go.

Renegade Dumbbell Row

Renegade Dumbbell Row

An exercise that’s great for your core, in particular, is the renegade dumbbell row. You’ll need some open space and a couple of dumbbells for this before you can get started.

Once you have those, lie down in a proper high plank position while holding a dumbbell in each of your hands. Now start with your right arm by pulling the elbow up while keeping it close to your body at the same time. 

Then return it to its original position while maintaining your position. Do the same with your left arm and keep switching between both.

Reverse Fly

Reverse Fly

Up next is a simple exercise that’s especially great for your postural muscles. Once again, all you’ll need is some space and dumbbells. Grab one of these in each hand and move your body from above the waist outwards until it forms an angle of 45 degrees.

Develop a slight bend in the elbows, and make sure to engage your core. Now maintain your position while moving the arms up and down to work your shoulder blades at the top. Repeat this, and you know how to do the reverse fly!

Lat Pulldown

Lat Pulldown

The lat pulldown is excellent for stability in the spine and good posture. All you’ll need for this is a strong resistance band and a bar to support your weight.

Position the band so that both ends are on parallel sides of the bar. Now hold the band from both ends and stretch at shoulder-width. Now sit down and begin to pull it towards your chest.

Make sure that your elbows are bent downwards while also ensuring that your upper and lower back are used during the pulling action. Lastly, remember to sit up straight and not let yourself lean back.

Good Morning

Good Morning

It’s always lovely when someone wishes you a good morning, but that’s not the kind we’re referring to here. This is an excellent exercise for your lower back and hips. We recommend doing this without any weight if it’s your first time.

Just place your feet apart at shoulder-width and then rest your knees while hanging on your hips. Next, move towards the ground until your lower torso is parallel to it, but keep your back straight during this entire movement. Now push back to the starting point and repeat.

T Raises

T Raises

If you’re looking to get some serious gains while strengthening your back, there aren’t many better options than a T Raise. To get started, pick up a light dumbbell in each hand.

Now, position your feet so that they are at hip-width from each other develop a slight bend in your knees. Next, position your hips backwards and lower the torso so that it’s parallel to the ground.

Pull both the dumbbells you’re holding together and keep your arms straight while turning the palms forward. Now lift the dumbbells to the height of your shoulders and lower them back down repeatedly.

Delt Raises

Delt Raises

This workout gets its name from the muscles that it helps. These muscles include the anterior, posterior, and medial deltoid. So grab a pair of dumbbells, and you can get started.

First off, position your feet at hip-width from one another. Now shift your hips back and bend your knees. Next, move down so that the torso is eventually parallel to the floor. Finally, bend your elbows and make it so that your hands face each other.

Do this before lifting the dumbbells to your shoulders. Then, while keeping your core and glutes in action, revert to your initial position and keep repeating the steps.

Push-Up Hold

Push-Up Hold

A push-up hold is excellent for your back’s strength, but keep in mind that it can be a tough workout to master. You won’t need any equipment on you for this one, just some space to work with.

Get started by doing a proper push-up and positioning yourself, so your chest is only 2 centimetres off the floor. Then, maintain this position for around or 30 seconds and return to the starting push-up position. This workout sounds much easier than it is, so don’t underestimate it.

Seated Resistance Band Row

Seated Resistance Band Row

One of the best exercises for good posture and your upper and middle back is the seated resistance band row. As the name suggests, you’ll need a resistance band for this one.

Seat yourself on the floor and stretch your legs out with your back straight. Carefully wrap the resistance band around your feet and hold one end in each hand. Now pull your arms towards your abdomen’s sides while bending your arm.

Extend your arms properly and maintain good posture throughout this entire routine. Then, repeat the process, and you have the exercise all figured out. Other alternative exercises include the resistance loop band workout.

Kettlebell Swing

Kettlebell Swing

Dumbbell swings help with parts of both the upper and lower back of your body. This is a less popular exercise and a bit more complex than others, but it’s excellent for your back. You’ll need a single dumbbell for this.

If you’re looking to practice this one, get your feed in a position where they’re at shoulder-width from one another. Keep your toes pointed outward during this. Next, hold the dumbbell with both of your hands and bring it between your legs while squatting. 

Now, bring it up to your chest while slowly standing up. Repeat these steps repeatedly to complete this workout.

Plank

Plank

Moving on, we’ve got a trendy workout up next, which most people will be familiar with. It’s a full-body exercise that is great for the back. But, again, you won’t need any equipment for this.

To do a plank, lie down on the floor, placing your forearms and elbows down. Keep your legs extended during this and put all your weight on the forearms and toes. Keep the core engaged so that your hips don’t dip. Keep your body in a straight position like this for 30-60 seconds to complete this exercise.

Barbell Deadlift

Barbell Deadlift

This workout requires a barbell. It’s great for your spine and especially the lower back. It’s a tough one, so make sure to work your way up to it rather than starting right away.

Position the barbell and stand behind it with your feet shoulder-width from each other. Hang on your hips and lift your chest high. Slowly bend your knees and come down to pick the barbell up. Grasp the bar with both palms facing you while keeping your back straight.

Keep your feet flat and pull your body back up into a standing position with the barbell in hand. Keep your shoulders down and your back straight during these movements. Now go back to the starting position and push your hips down to return the barbell to the ground to complete one rep.

Dumbbell Farmer Carry

Dumbbell Farmer Carry

The dumbbell farmer carry helps with many different muscles, with the most important ones being the upper back. You’ll need dumbbells, as the name suggests, so grab one in each hand.

The initial step is to squat down while holding the weights in your hands. Next, pull your shoulder blades towards the ground and up while standing. Keep the core engaged throughout this movement. Now take a step forward and keep walking with your head up for any desired time or distance to complete the workout.

Back Extension

Back Extension

Up last is a fun but draining workout that is great for your core and spine. To do back extensions, you’ll need an exercise ball.

Once you have the ball ready, lie down on it with the abdomen on the centre of the ball and your feet positioned behind you to maintain balance. Move your arms directly forward while bending from the waist. Slowly raise the upper part of your body towards the ceiling and keep your feet on the ground.

Pause once you’re at the highest point where your upper body can go and start coming back down slowly. Repeat these steps a few times to complete the workout.

Conclusion

We’ve covered all of the best workouts for your back you can try at home, and now it’s your job to practice them! Just remember that you don’t have to try every single one. 

We’ve mentioned details about how to do them and which part of the back they help with. So, read through these details and decide which workouts work best for your needs before starting! Hopefully, our list was able to help you out and that you have lots of success strengthening your back at home!

Matthew Varney

Matthew Varney is a qualified personal trainer with over 9 years' fitness industry experience. With a wide range of clients who he trains either one to one or in groups, Matthew is a passionate professional who gets results. If he's not in the gym or out running, he's keeping himself busy writing about health and fitness.

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