Back Workout At Home


Strong upper-body muscles, particularly strong back muscles, are essential for a balanced body and your best line of defence against pain and injury for years to come. Additionally, if you spend a lot of time sitting at a desk, scheduling regular at-home back exercises can assist keep your shoulders back and keep you standing straight, which will improve your posture.  




Still, performing back exercises at home can occasionally appear challenging in the absence of the cable crossover machine and exercise benches found in the gym. Here are eight at-home back exercises to help you become more stable overall by strengthening your back and shoulders.


1

Best Back Exercises for Home




Perform one set of each of these at-home back exercises three or four days a week for a thorough back workout. Between movements, don't stop to rest at all. Rest for one to two minutes after the final exercise before completing the circuit three times in all.


You will require a set of light dumbbells and a set of medium dumbbells.


2

T Raises 




This at-home back workout demonstrates that you don't need a lot of weight to acquire a lot of strength.


A. Stand with your feet hip-width apart and grab a set of light dumbbells.


B. Bend your knees just a little, move your hips back, and lower your torso until it is parallel to the ground.


C. Join the weights and face the palms forward.


D. Lift weights to shoulder height while maintaining straight arms, then lower back down. (Be sure to maintain full abdominal and gluteal engagement.)


Perform 15 repetitions.


3

Single-Arm Dumbbell Rows




Dumbbell rows are a common sight when searching for at-home back exercises because they target the greatest upper back muscle. Through the entire at-home back exercise, try to maintain a down-and-together position for your shoulder blades as well as a tight core.


A. With one hand holding a medium-weight dumbbell, stand with your feet hip-width apart, bend your knees, shift your hips back, and lower your body until it is almost parallel to the ground. For balance, place your right hand on the front wall.


B. Lift the weight up towards the chest by straightening the left elbow towards the ceiling.


10 reps on each side.


4

Delt Raise



It's all about control when it comes to back exercises at home (or anyplace, FTR). Focus on stopping the momentum and using your back muscles instead of your arm muscles to get the most out of this back workout.


A. Standing with your feet hip-width apart and your knees slightly bent, hold a pair of light dumbbells in each hand.


B. As you lower your torso until it is almost parallel to the ground, shift your hips back.


C. Lift weights to shoulder height while bending elbows and turning palms inward.


D. Gently lower your back while maintaining an engaged core and glutes.


Perform 10 repetitions.


5

Push Up Hold



To help increase core stability and control, include more isometric back movements in your back workout as opposed to performing hundreds of repetitions.


A. Start in the push-up position, keeping your feet hip-width apart and your hands little wider than shoulder-width. From feet to head, the body should be in a straight line.


B. Slightly raise your torso off the ground by bending your elbows and lower body. Press halfway up, then hold for 1 deep breath after holding for 1 deep breath.


C. Go back to your lowest position and hold for one full breath.


D. Go back to where you started for one more hold.


Perform 5 repetitions.


6

Back And Booty Blasters



This at-home back exercise motion targets your glutes, hamstrings, and inner thighs, but it is also appropriate for lower back exercises. (As a side note, the posterior chain refers to the muscles that run the length of your entire back.)


A. Lie on your stomach flat. As you arch your back and lift your chest, clasp your hands behind your back.


B. Raise your hands and legs, touching your heels as you do so.


C. Slowly separate and then re-connect your legs.


Perform 20 repetitions.


7

Twister



It's time for a round of twister, but this time it's a back exercise you can do at home. The rotations in this chair position will work your obliques while stretching and strengthening your back.


A. Sit down with your knees bent and your hands crossed in front of your chest.


B. Holding the chair position, twist your torso to the right, and rest your left elbow on the outside of your right knee. The other elbow ought to be pointed upward.


3. Hold for three breaths before coming back to your centre. On the opposite side, repeat.


Perform 4 repetitions.


8

Pilates Press



As long as you don't allow your hips drop when you lower to the ground, you'll also severely chisel your chest while performing this at-home back exercise.


A. Begin in push-up position, bending one leg so the back of the foot is facing upward.


B. Keep back straight while lowering body to the ground while bending elbows.


C. Rise again.


10 reps on each side.