You are currently viewing A Truly Effective Home Back Workout you can Perform

A Truly Effective Home Back Workout you can Perform

  • Post author:
  • Post last modified:September 25, 2023

Robust upper-body muscles (and back muscles, in particular) are not only essential for a well-balanced physique, but they also serve as your prime defense against discomfort and injury in the years to come. And if you find yourself spending a significant amount of time seated at a desk, incorporating regular domestic back workouts can assist in retracting your shoulder blades and maintaining an upright posture, thus improving your alignment.

Nevertheless, undertaking back workouts at home can sometimes seem challenging without access to the cable crossover machine or workout benches found in fitness centers. To aid you in this endeavor, here are eight exercises specifically designed for at-home back workouts, enabling you to develop a strong back and well-defined shoulders, resulting in an overall more grounded version of yourself.

Top-notch At-Home Back Workouts

Peter Ardito

How it functions: On three or four occasions per week, carry out 1 set of each of these at-home back workout exercises to achieve a comprehensive back workout within the comfort of your own home. Minimize the rest time between movements. After completing the final exercise, take a rest of 1 to 2 minutes, then proceed to repeat the full circuit an additional 2 times (for a total of 3 rounds).

You’ll require: A pair of lightweight dumbbells and a pair of moderately weighted dumbbells.


T Raises

Peter Ardito

This at-home back exercise demonstrates that you don’t need substantial weights to obtain significant strength gains.

A. Grasp a set of lightweight dumbbells and position yourself with your feet spaced hip-width apart.

B. Slightly bend your knees, shift your hips backward, and lower your torso until it reaches a parallel position with the ground.

C. Bring the weights together and rotate your palms to face forward.

D. With your arms fully extended, raise the weights to shoulder level, then lower them back down. (Ensure that you constantly engage your core and glutes throughout the exercise.)

Perform 15 repetitions.

Single-Arm Dumbbell Rows

Peter Ardito

Whenever you search for back workouts to conduct at home, you’re likely to encounter dumbbell rows since they effectively strengthen the largest muscle group in your upper back. Make it a goal to maintain your shoulder blades retracted and in contact with each other, while also ensuring that your core remains engaged throughout the entirety of this at-home back workout movement.

A. Holding a moderate-weight dumbbell in one hand, stand with feet at the width of your hips, bend knees, and shift hips backward, lowering your torso until almost parallel with the ground. Place your right hand on a wall in front of you for stability.

B. Bring the weight up towards your chest by bending your left elbow straight upward towards the ceiling.

Perform 10 repetitions on each side.

Raises for the Delts

Peter Ardito

When it comes to home back workouts (or workouts anywhere, for that matter), it’s all about maintaining control. To get the most out of this exercise that targets your back, focus on eliminating any momentum and utilizing your back muscles instead of relying on your arm muscles.

A. Holding a pair of lightweight dumbbells, stand with feet at hip-width apart and knees slightly bent.

B. Shift your hips backward as you lower your torso until it is nearly parallel with the ground.

C. Rotate your palms to face each other, bend your elbows, and lift the weights up to shoulder height.

D. Slowly lower the weights back down while keeping your core and glutes engaged throughout the entire movement.

Perform 10 repetitions.

Plank with Lateral Arm Extension

Peter Ardito

By extending your limbs away from your core, this back exercise becomes a challenge for your abs and balance as well.

A. Start in a plank position with straight arms, hands directly beneath and in line with your shoulders. Keep your feet slightly wider than hip-width apart.

B. While keeping your hips as still as possible, lift one arm up to shoulder height.

C. Return to the center position, and then lift the other arm up to shoulder height. (Draw your belly button up and in and keep your body centered.)

Perform 10 repetitions on each side.

Hold While Performing Push-Ups

Peter Ardito

Instead of doing numerous reps, incorporate more isometric back exercises into your back workout routine to enhance core stability and control.

A. Begin in a push-up position with your hands slightly wider than shoulder-width apart and your feet at hip-width apart. Your body should form a straight line from your heels to your head.

B. Bend your elbows and lower your body until it is a few inches above the ground. Hold this position for one deep breath, then press halfway up and hold for another deep breath.

C. Lower yourself back down to the lowest point, maintaining this position for one deep breath.

D. Return to the halfway point for one final hold.

Perform 5 repetitions.

Posterior Chain Exercises

Peter Ardito

While this home-based exercise targets your buttocks, hamstrings, and inner thighs, it also falls under the category of lower back workouts at home. (By the way, the muscles along the entire back of your body are referred to as the posterior chain.)

A. Lie flat on your belly. Lift your chest up, arching your back and interlocking your hands behind your back.

B. Raise your hands and legs, making contact with your heels.

C. Slowly separate your legs and bring them back together.

Perform 20 repetitions.

Rotational Chair Pose

Peter Ardito

It’s time for a session of twister, but in the form of a home-based exercise for your back. This chair pose will stretch and strengthen your back while the rotations target your obliques.

A. Squat into a chair position with your hands in a prayer pose in front of your chest.

B. Twist your torso to the right while maintaining the chair pose, and place your left elbow on the outside of your right knee. The other elbow should be pointing towards the ceiling.

C. Hold this position for three breaths, then return to the center. Repeat on the other side.

Perform 4 repetitions.

Pilates Press

Peter Ardito

You’ll also sculpt your chest effectively while performing this home-based exercise for your back, as long as you avoid letting your hips drop when you lower yourself to the ground.

A. Begin in a push-up position and bend one leg behind you, so the sole of your foot faces upwards.

B. Lower your body to the ground by bending your elbows, while keeping your back straight.

C. Push yourself back up.

Perform 10 repetitions on each side.

Thanks for your feedback!