Developing robust upper-body muscles, particularly in the back, is essential for maintaining overall body balance and preventing pain and injuries in the long run. If you find yourself spending extended periods seated at a desk, incorporating regular at-home back workouts can aid in pulling your shoulder blades back, promoting an upright posture.
However, performing back exercises at home might seem challenging without access to gym equipment like cable crossover machines or workout benches. To assist you, here are eight effective at-home back workouts designed to strengthen your back and shoulders, contributing to a more stable and resilient physique.
Best Exercises for Back Workout at Home
How it works: Perform one set of each of these at-home back workout exercises three or four days a week for a comprehensive back workout. Minimize rest between moves, and after completing the last exercise, rest for 1 to 2 minutes before repeating the full circuit two more times (three times in total).
You’ll need: A pair of light-weight dumbbells and a pair of medium-weight dumbbells.
T Raises
A. Grab a pair of light-weight dumbbells and stand with feet hip-width apart.
B. Take a slight bend in the knees, shift hips back, and lower torso until parallel to the floor.
C. Bring weights together and turn palms to face forward.
D. While keeping arms straight, lift weights up to shoulder height and then lower back down. Ensure your core and glutes remain engaged throughout.
Do 15 reps.
Single-Arm Dumbbell Rows
Any effective at-home back workout often includes dumbbell rows, targeting the upper back’s major muscles. Maintain proper form by keeping shoulder blades down and together while engaging the core.
A. Holding a medium-weight dumbbell in one hand, stand with feet hip-width apart, bend knees, and shift hips back, lowering the torso until nearly parallel with the ground. Place the right hand on a wall in front for balance.
B. Draw the weight up toward the chest by bending the left elbow straight up toward the ceiling.
Do 10 reps per side.
Delt Raise
In back workouts at home, emphasis on control is crucial. Focus on eliminating momentum and engage the back rather than relying on arm muscles.
A. Holding a pair of light-weight dumbbells, stand with feet hip-width apart and knees slightly bent.
B. Shift hips back as you lower the torso until nearly parallel with the ground.
C. Turn palms to face each other, bend elbows, and lift weights up to shoulder height.
D. Gently lower back down, ensuring your core and glutes remain engaged throughout the movement.
Do 10 reps.
Plank with Lateral Arm Raise
This at-home back exercise doubles as an abs workout and balance challenge by moving your limbs away from the core.
A. Start in a straight-arm plank with hands below and in line with shoulders, feet slightly wider than hip-width apart.
B. Keeping hips as still as possible, lift one arm up to shoulder height.
C. Return to the center, then lift the other arm to shoulder height. Draw your belly button up and in, keeping your body centered.
Do 10 reps per side.
Isometric Push-Up Hold
Instead of focusing solely on high-repetition exercises, incorporate isometric back exercises into your routine to enhance core stability and control.
A. Begin in a push-up position with hands slightly wider than shoulder-width and feet hip-width apart, forming a straight line from heels to head.
B. Lower your body, bending elbows until it hovers a few inches above the ground. Hold for one deep breath, then press halfway up and hold for another deep breath.
C. Lower back down to the lowest point, holding for one deep breath.
D. Return to the halfway point for an additional hold.
Complete 5 reps.
Posterior Chain Engagers
While primarily targeting the glutes, hamstrings, and inner thighs, this at-home back workout also engages the lower back as part of the posterior chain.
A. Lie flat on your stomach. Lift your chest, arching your back, and interlace your hands behind your back.
B. Lift both hands and legs up, bringing heels together.
C. Slowly move your legs apart and bring them back together.
Complete 20 reps.
Chair Pose Twister
Incorporate a round of twister into your at-home back exercise routine. This chair pose not only stretches and strengthens your back but also engages your obliques through controlled rotations.
A. Squat into a chair position with hands in a prayer pose in front of your chest.
B. Twist your torso to the right while maintaining the chair pose, placing the left elbow on the outside of the right knee. The other elbow should point towards the ceiling.
C. Hold for three breaths, then return to the center. Repeat on the other side.
Complete 4 reps.
Pilates Chest Sculptor
This at-home back workout move not only targets your back but also sculpts your chest. Ensure your hips remain lifted during the descent to maximize effectiveness.
A. Start in a push-up position, bending one leg behind with the bottom of the foot facing toward the ceiling.
B. Lower your body to the ground by bending elbows while keeping your back straight.
C. Push back up.
Complete 10 reps per side.
