If you spend a lot of time hunched over your computer or phone, you must do back workouts to keep your postural muscles strong and functional, so you can stay injury-free, stand tall, and even breathe easier.
This blog contains the Best Back Exercises and Workout at Home that target all of your major back muscles, from your upper back to your lower back and everything in between.
Let see the 21 Best Back Exercises and Workout at home that build a massive and stronger back. But first, you need to understand back muscle anatomy and functionality.
Back Muscles (Anatomy)
The back consists of several layers of muscle, stacked like a sandwich. The muscles of the back subdivide into three categories.
The back consists of several layers of muscle stacked like a sandwich. The muscles of the back subdivide into three categories.
- The upper back is made up of a large triangular-shaped muscle called the trapezius.
- The middle back consists of the latissimus dorsi.
- The lower back is made up of the erector spine muscles.
Best Back Exercises at Home for Strength and Muscle Gain.
This Blog contains the description of the Best Dumbbell, Bodyweight and Resistance band exercises at home that focuses on the back muscles, including the latissimus dorsi (lat), teres major, rhomboids, trapezius, and the deep spinal erectors.
The Back exercises at home are divided into dumbbell rowing exercises, Deadlift, Dumbbell pullover exercises, Pull Up and low-back exercises. There are many advantages of doing back exercises using Dumbbells, Water Bottles, Cans, Bricks, and Bodyweight.
Advantages of Dumbbell, Bodyweight & Band Back Exercises at Home.
Several advantages come from incorporating dumbbell and Bodyweight Back exercises at Home into your biceps workouts plan.
- Dumbbell and bodyweight Back exercises at home allow for greater joint safety and stabilization.
- It affords a greater level of variety, which prevents physical and mental burnout.
- It’s to allow unilateral training (training one limb at a time), increase core stability for athletes, and improve any muscular imbalances.
- Dumbbell and Bodyweight Back at home exercises allow the joints to move naturally within their range of motion by creating more joint stability.
- Dumbbell, Bodyweight and band back exercises are perfect for the at-home exerciser with the limited space.
Do you have a small apartment? Don’t you have a Garage or Gym room?
A set of power dumbbells is the best option and it takes only 2 square feet of space.
If you don’t want to invest in dumbbells, you can even use water bottles, steel and tin cans, brick, bags, or any handy alternative that allows the best back exercises at home. Literally, there are endless exercises that can be done with no equipment at home.
We have Created the Back workout at Home to many sections such as:
- Back Exercises with Dumbbells at Home.
- Bodyweight Back exercises at Home (No Equipments).
- Back Exercises At Home with Resistance band.
21 Best Back Exercises That You Can Do At Home
If you’re a beginner, choose 3–5 of the exercises below and do 1-3 set of each, twice a week. Slowly, over the course of a few weeks, work your way up to 4 sets of each variety.
If you have experience with strength training, choose 3–5 of these exercises and do 3 sets of each, twice a week (or more).
Dumbbell Back Exercises At Home
1. One-Arm Dumbbell Row
If you’re looking for a straightforward Dumbbell back exercise to add to your home workout routine, One-Arm Dumbbell Row is a great staple exercise to get you started.
It is an excellent full-range exercise to build the lats muscles (Back Muscle) that you can easily do at home.
This helps to work on each side independently, thereby provide better muscle isolation and a longer range of motion.
How To Do
- Grasp a dumbbell with palm facing in. Rest the opposite hand and knee on a bench, keeping your spine straight and just above parallel to the floor.
- Pull the dumbbell vertically upward alongside your torso, raising the elbow as high as possible.
- Slowly lower the dumbbell as low as possible, feeling a good lats spread.
- Repeat on the other side.
Tips
- Keep motion under strict control for better isolation.
- Avoid hunchback bending as it leads to Injury.
2. Bent over Dumbbell Lateral Raise
Bent-Over Raise is an another excellent at home back exercise that isolate and work specifically on rear deltoid muscles. It is a must-do exercise for complete shoulder muscle development.
This exercise hit specifically to the rear shoulder head. It can be performed in a standing or a seated position. Prefer the seated version, as it calls for strict movement.
How To Do
- Sit at the end of a bench with a pair of dumbbells.
- Bend forward and let the dumbbells hang on your sides.
- Lift the dumbbells raising them on your sides to a level slightly upper than your shoulders.
- Now lower the dumbbells back to your sides.
Tips
- Your arms should be parallel to your shoulders.
- Keep strict form to isolate the rear delts.
3. Dumbbell Deadlift
Deadlift, a powerful exercise designed to build an overall physique, that uses more muscles than any other exercise.
The deadlift is the best exercise for posterior chain muscle strengthening.
If you want to do one exercise to work your whole body, including the lower back, upper back, triceps, legs, and buttocks, it should be a deadlift.
It can be performed using either a barbell or a pair of dumbbells. One of the biggest benefits of using dumbbells for deadlifts is that they increase the range of motion, and other benefits is that you can easily add this exercise in your at home back workout regime.
How To Do
- Place a dumbbell in front of you. Grab the Dumbbells with each of your hands. Remember to keep your back as straight as possible. Contract your back and hamstrings.
- Raise the dumbbell from the ground using your hamstrings and glutes. You should keep your legs slightly bent, back straight, and head looking up.
- Raise it to the point where your body is erect. Do not hyperextend your body as the weight shifts to the lumbar spine. Hold the bar for a moment at the top of the lift and remember to lockout.
- First, lower the dumbbells slowly at a steady slow pace by bending at the hips and then at the knees. Let the weight touch the ground for a moment before you begin the next rep.
Tips
- Do not go through half of the exercise, complete the lift.
- If a deadlift is performed incorrectly, it can cause more harm than good. Keep the back straight at all costs.
- Lower back muscles take a long time to recuperate. Therefore, heavy deadlifts should be done once a week.
- Avoid jerky movements and keep motion-controlled
4. Dumbbell Floor Pullover
A dumbbell Floor Pullover is the best exercise to add to a back workout at home.
To build a strong rib cage and build serratus anterior muscle to build a complete chest and back.
Pullover work directly on the serratus anterior muscle to develop the back. This exercise is done lying floor with a dumbbell.
How To Do
- Lie down on the floor and keeping your feet on the floor for better balance.
- Grab a dumbbell with both hands, and get it straight over your chest.
- Lower the dumbbell in an arc slowly, getting a good stretch in your rib cage.
- Slowly lower the dumbbell as far as possible, and then raise it back to the starting position.
Tips
- Maximum stretching ensures the greatest expansion of the rib cage.
- Relax your hips, and let them fall, as relaxed hips help in extra expansion.
5. Dumbbell Shrug
The dumbbell shrug exercise is one of the best exercises to build bigger, stronger trapezius muscles.
This exercise can be done extremely heavily to thicken the traps that really help you in doing back poses.
How To Do
- Stand upright keeping arms at sides and with a heavy dumbbell in each hand.
- Raise your shoulders as high as you can, as if trying to touch them to your ears.
- Hold at the top for a moment, then release and return to the starting position.
Tips
- Try not to move anything but your shoulders.
- Inhale when you lower the weight and exhale when you lift.
- Adding a pause at the top of the movement can help to enhance the mind-muscle connection.
- Limit momentum and excessive jerking or bouncing of the weight.
6. Dumbbell Upright Row
Dumbbell Upright Row exercise is another great at home back workout option that will help you to target the upper back.
Upright Rows along with shrugs build massive traps. It can be done with both narrow grips and wider grips.
How To Do
- Hold a bar with a narrow overhand grip and let it hang in front of you.
- Lift the bar, get it as close as possible to the chin using your arms, and elevate your shoulders to squeeze your trapezius muscles.
- Now lower the bar under controlled motion until it comes back to its starting position.
Tips
- Remember to exhale while you exert.
- Keep a controlled motion and avoid jerky movements.
- Keep your back straight.
7. Dumbbell Bent Over Row
If you are looking to strengthen the upper back at home and want to add massive muscle to the upper back region, then bent over dumbbell rows is the exercise.
Pulling the dumbbell up higher toward the chest targets the upper latissimus and trapezius. Pulling the dumbbell through a lower trajectory to touch the abdomen targets the lower lats.
How To Do
- Stand with a narrow stance and a dumbbell in each hand with a neutral grip.
- Bend your torso forward at an angle of 45 degrees to the floor with knees slightly bent.
- Now use the back and raise the dumbbell until it touches the abdominal region and not the chest region as it reduces back muscle contraction.
- Slowly lower the dumbbell keeping it in control to the starting position.
Tips
- Do not use more weight than you can’t handle. This fatigues your spinal erectors and says goodbye to form.
- Keep movement always under control, without letting gravity take you down faster.
8. Side-Lying Rear Fly
When doing a back workout at home with a dumbbell, there are plenty of single-arm exercises you can add to correct potential imbalances.
Side lying rear fly, a great unilateral exercise used to target a smaller and often lagging muscle group. Instead of lying on the floor, you can lie on a bench.
How To Do
- Lie on the floor on your right side, and grasp the dumbbell with your left hand using a neutral grip (palm facing downward).
- Keeping your elbow fixed and your body still, exhale as you raise the dumbbell from the floor until it is almost vertical. Hold for a count of two.
- Inhale as you reverse the movement and lower the dumbbell towards the starting position, stopping before the dumbbell touches the floor.
- Repeat for the desired number of repetitions. Repeat the exercise on your opposite side with your right arm.
Tips
- Do not allow the dumbbell to touch the floor.
- Keep the abs braced, and don’t arch the back at the top of the movement.
- Allow the arms to move freely, but don’t lock out the elbows.
9. Lying Dumbbell Rear Delt Row
Dumbbell Lying Rear Delt Row is a strength exercise that can effectively target your shoulders and upper body.
The muscles used for dumbbell lying rear delt row may change slightly based on your trained range of motion and technique, but in the most general case, rear deltoid trained the most.
How To Do
- Start off lying on an incline bench with a dumbbell in each hand extended out in front of you.
- Slowly pull the dumbbells up until your elbows are just above your shoulders.
- Once you reach the final position, hold for a count and squeeze your muscles.
- Return to the starting position and repeat for as many reps and sets as desired.
Tips
- Keep a controlled motion and avoid jerky movements.
- Pause for a moment at the top before slowly lowering the dumbbell back to the starting position.
10. Dumbbell Farmers Walk
The farmer’s walk exercise also called the farmer’s carry, is a strength and conditioning exercise in which you hold a heavy load in each hand while walking for a designated distance.
It might be one of the best classic exercises and a move that man’s been doing since the beginning of time.
The Farmer’s Walk allows you to accomplish a tremendous amount of benefits in a single exercise.
How To Do
- Deadlift a pair of dumbbells from the floor. Reach down, bending at the hips and knees, and grasp the dumbbells in each hand.
- Hold the dumbbells at your side with a firm grip. Stand tall, keeping your shoulders, back, and core tight.
- Take small steps and walk forward at an even pace with your eyes focused straight ahead of you.
- Complete the desired amount of steps, come to a stop, and place the dumbbells down while keeping a tight core and neutral spine.
Tips
- Focus on squeezing your shoulder blades and tightening your abs.
- Keep a neutral or straight spine throughout the movement to avoid injury.
11. Renegade Row
The renegade row, aka plank row, is one of the best back exercise that you can do at home with dumbbell. Like a plank, it is designed to target the core.
The renegade row is a multitasking exercise that tones your back and works your core, while also testing your balance and stability.
It’s the ultimate functional strength-training move that will give you a huge back.
How To Do
- Place two dumbbells on the floor about shoulder-width apart. Start in the top position of a push-up position with your hands on the weights.
- Pull right elbow back, raising dumbbell toward chest, keeping right elbow close to the torso, abs tight, and hips in one line.
- Hold for one second at the top and return the weight slowly to the starting position to repeat on the other side.
- Complete the desired number of repetitions.
Tips
- Keep your body in a straight line from your shoulders to your ankles.
- Do not jerk the weight up. Row weight in a smooth, controlled motion.
- Make sure you do the same number of repetitions for each arm.
Bodyweight Back exercises at Home (No Equipments).
12. Superman
Superman is one of the best bodyweight back exercises that you can do at home. It strengthens your upper and lowers back muscles.
If done regularly, the Superman may help alleviate back pain that is related to weak back muscles. In addition to strengthening back muscles, it also works on your glutes and your hamstring muscles.
How To Do
- Lie down with your stomach flat on the ground. Extend your arms in front of you, with your palms down.
- Lift your head, raise your arms and your chest off the ground as far as possible.
- Bend your legs and lift your thighs off the ground, as much as possible. (Try to make a big “U” with your back.)
- At this point, you should feel your back muscles, your glutes, and hamstrings tighten up.
Tips
- Try holding for only five or 10 seconds your first time, and work up to 30 seconds in future workouts.
- Do not hold your breath. Breathe regularly.
13. Good Morning Exercise
The good morning is a weight training exercise.
The erector spinae muscles of the lower back work isometrically to keep the spine in an extended position while the hamstrings and gluteus maximus work isotonically to perform hip extension.
When done with solid spinal alignment and perfect form, the good morning can be a great move for improving your back health. I strongly suggest adding these lower back exercises to your home workout regimen.
How To Do
- Stand holding a Stick on the back of your shoulders, grasping the Stick at each side. Can also perform the exercise as in the bodyweight version.
- Keeping your knees slightly flexed and your back and neck neutral, inhale as you flex your hips to lower your torso until it is close to or fully horizontal.
- Exhale as you raise your torso back up to the starting position by extending your hips.
Tips
- Keep your back and neck neutral throughout the exercise.
- It is recommended that the lifter avoid rounding (flexing) or rotation (twisting) at any point during the movement.
- Keep the movement slow, the form strict, and the weight light.
- Complete the desired number of repetitions.
14. Hip Bridge
The hip bridge is a good starter move for butt, hamstring, and low back muscles and the best back exercises at home to managing chronic low back pain.
When you spend the majority of your day sitting, your glute muscles can get weaker, while the hip flexors in the front of your thighs can shorten, making them feel tight.
But when you practice glute bridges regularly, you are targeting your glutes and your lower back muscles, those muscles that are meant to hold your body upright will be getting stronger.
How To Do
- Lie faceup on the floor, with your knees bent and feet flat on the ground. Keep your arms at your side with your palms down.
- Lift your hips off the ground until your knees, hips, and shoulders form a straight line.
- Squeeze those glutes hard and keep your abs drawn in so you don’t overextend your back during the exercise.
- Hold your bridged position for a couple of seconds before keeping back down.
Tips
- Do not push with your arms.
- To make the Hip bridge exercise more difficult, hold a weight plate on your lap.
15. Flat Bench Hyperextension
If you’re looking for a way to get more creative with your at home back workout, why not try flat bench Hyperextension?
It directly hits the erector spinae muscles, to build a strong lower back.
To make Hyperextensions difficult, you can also hold a plate to your chest or behind the head for additional resistance. If the exercise becomes easy, you can do a lot of reps.
How To Do
- Lie face down on a flat bench with your torso extending off the end, and hook your heels under the bench to prevent yourself from falling forward.
- Place your hands on your chest (or behind your neck) and bend down through your waist.
- Return to the start position, but avoid extending beyond the body level.
- Do the desired number of reps and sets.
Tips
- Avoid hyperextension beyond the body level.
- Keep movement always under control, without letting gravity take you down faster.
16. Wide-Grip Pull-Up
The wide-grip pull-up is an upper-body strength movement that targets your back, chest, shoulders, and arms. Performing a pull-up is often a challenge for beginners and even experienced athletes.
The wide grip pull-up increases the strength, thickness, and width of your back, specifically your lats. The lats are what influences back width and form the “V” in the upper back.
How To Do
- Using an overhand grip, grab on to a pull-up bar with your hands spaced wider than shoulder-width apart.
- Hang from the bar with your arms fully extended and your chest high while exaggerating the arch in your lower back.
- Pull yourself up by squeezing your shoulder blades together and contracting your lats until your chin passes the bar.
- Hold the contraction at the top for a second before slowly lowering yourself back to the starting position.
Tips
- To decrease bicep involvement, use a thumbless grip.
- Go full range of motion and keep form correct.
- Avoid jerky movements and keep them controlled.
17. Inverted Row
The inverted row is another name for bodyweight rows.
It puts your body in a horizontal position, making it easier to perform. It also works the back and shoulder muscles from a different angle and improves scapular retraction.
But, you can also perform the inverted back row exercise at home by lying under a chair, holding the chair’s sides, and pulling yourself up.
How To Do
- Adjust the height of the chair and bar so that it’s a little higher than arm’s length from the floor.
- Lie under the bar with your legs and body straight. Grasp the bar with an overhand grip that’s a little wider than shoulder width.
- Keeping your legs and body straight, exhale as you pull your chest up to the bar. Hold for a count of two and squeeze your back muscles.
- Inhale as you lower your body until your arms and shoulders are fully extended. Repeat.
Tips
- Do not allow your butt to sag. Flex your tummy, squeeze your butt cheeks, and keep your body stiff from your head to your toe.
- Do not allow your elbows to flail. Grab the bar with your hands slightly closer together and keeping your elbows at an angle to your body, similar to doing a bench-press.
- Make sure you go down completely. Lower your body and ensure the arms are extended and raise your body until you touch the chest touches the bar.
18. Chin Up
A chin-up is a strength training exercise that uses your entire body weight with a special focus on your upper body and core.
Chin-ups are the best exercise to build sweeping upper lats. This is the best bodyweight at home back exercise that can induce serious muscle growth of the back and biceps.
How To Do
- Grab a pull-up bar with an underhand grip (palm facing toward the body), hands shoulder-width apart or slightly narrower.
- Straighten your arms, keep your knees bent and cross your lower legs. It can also be done with leg straight.
- Retract your shoulder blades and pull your body up until your chin becomes aligned with the bar.
- Pause for one to two seconds at the top with the biceps under maximum tension. Slowly lower to the start position.
Tips
- Don’t get in the habit of doing half reps and chasing numbers.
- Lower to almost full extension of the elbow, but avoid locking out completely.
Back Workout with Resistance band
Resistance bands have all sorts of uses. And there are numerous benefits to including resistance band work in your training:
- Whether you buy them individually or as a set, resistance bands are inexpensive.
- When you don’t have a lot of room for a home gym, resistance bands are a great option that store in very little space.
- Resistance bands offer strength-training without the risk of dropping a heavy weight on your foot or crushing your fingers between weight plates.
- Resistance bands come in multiple resistance levels, usually light, medium, or heavy. You can use any of them as per your fitness level.
19. Single Arm Row with Resistance Bands
This is one of the best back exercises that you can do with band during your back workout.
The primary mover here is the latissimus dorsi. So, that is the main muscle you are targeting.
Moreover, as it is a single-arm movement, your core, and low back will be working to stabilize you.
How To Do
- Place the center of a resistance band under your right foot and stand with your feet staggered, left behind right.
- Hold the ends of the band in your right-hand next to your leg and bend forward from the hips.
- Brace your core and drive your right elbow past your back until the band is fully taut.
- Reverse direction and perform the prescribed number of repetitions before switching sides.
Tips
- Concentrate on pulling with your back muscle right behind and below your shoulder (lats).
- Keep your abs pulled in tight at all times, and don’t sag your back or hunch up.
- Pull your shoulder down and back to set and stabilize your shoulder blades.
20. Bent Over Rows with Resistance Bands
Bent over rows are one of the best back exercises you can do as they target many muscles at once.
How To Do
- Stand on a resistance band, bending forward slightly, and hold both handles just under your knee.
- Keep your back flat, and arms straight.
- Leading with your elbows, pull the handles of the resistance band back, bringing your shoulder blades closer together.
- Hold this contraction and slowly release to the starting position.
Tips
- Make sure you maintain the high hip hinge as you row. Keep your core engaged.
- Maintain alignment at all times. Protract your shoulder blades at the bottom.
- Hold at peak contraction and then slow negative movement.
21. Seated Row with Resistance Bands
Finally, if you’re looking for one more effective resistance band back exercise, try the Seated Row with resistance bands
Primarily it targets, latissimus dorsi, rhomboids, rear delts, and It will also work your erector spinae, as you need your lower back to stabilize your movement.
Overall, this is a great movement for your mid-back.
How To Do
- Sit on the floor with your legs extended, loop the resistance band around the soles of your feet, and hold one end in each hand.
- Keeping your posture erect and your lower back slightly arched, slowly pull the handles to your lower abdomen, keeping your elbows close to your sides.
- As the handles touch your body, squeeze your shoulder blades together and then reverse direction, slowly returning to the start position.
Tips
- Retract your shoulder blades as you pull the band back.
- Keep your core fully engaged, which means your low back too! Row towards just above your navel.
- Maintain your legs extended with just a slight bend in the knee and keep your shoulders back.
Takeaway
You don’t need gym access to build an impressive physique. Using the home exercises mentioned above, you can hit all areas of your back with lots of variety.
It’s about getting creative and using equipment or exercises that you wouldn’t normally use. Furthermore, back training is seriously overlooked when working out at home, so it is good to throw in some more variety.
Disclaimer:
The information contained in this article is for educational and informational purposes only and is not intended as health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge, before choosing to consume any product or perform any exercise.
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Video On Bodyweight And Dumbbell Back Workout at Home
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