Back exercises at home are a great way to strengthen your muscles, improve posture, and prevent back pain, all without needing heavy gym equipment. Simple movements like band rows, pull-aparts, and supermans target the main back muscles, including the trapezius, rhomboids, and latissimus dorsi, while also engaging the shoulders, arms, and core.
Doing back exercises at home regularly can help build muscle tone, increase stability, and reduce tension caused by poor posture or long periods of sitting. With just a resistance band, light weights, or your own body weight, you can achieve an effective and balanced back workout.
It’s recommended to have your back exercises at home guided by a certified fitness professional whenever possible, to ensure proper form, prevent injuries, and adjust the intensity based on your personal fitness level.
Back workout options
Here are some effective back exercises you can include in your home workout routine:
1. Bent-over row
The bent-over row is an excellent back exercise that strengthens the lats, trapezius, and rhomboids, improving posture and increasing pulling strength. This exercise should be performed using weights.
How to do it: Stand with your feet shoulder-width apart, holding a weight in each hand. Lean your torso slightly forward while keeping your back straight. Pull the weights toward your abdomen by bending your elbows, then slowly return to the starting position. Repeat the movement 12 times for 3 sets, or as directed by your trainer.
2. Incline reverse fly
The incline reverse fly strengthens the upper back muscles, such as the trapezius, rhomboids, and rear deltoids, while improving shoulder stability. It can be performed with resistance bands or light weights.
How to do it: Stand or lie chest-down on an incline bench, keeping your torso slightly bent forward. Hold a resistance band or weights with your palms facing each other and your arms extended in front of you. Open your arms to the sides, keeping a slight bend in your elbows, until you feel a contraction in your upper back. Slowly return to the starting position and repeat 10 to 12 times for 3 sets.
3. Superman
The superman exercise strengthens the lower back, glutes, and rear shoulders, helping improve posture and spinal stability. It requires only your body weight.
How to do it: Lie face down with your arms extended in front of you and your legs straight. Lift your arms, chest, and legs off the floor at the same time, keeping your head aligned with your spine. Hold the position for 2 to 3 seconds, then slowly return to the starting position. Perform 3 sets of 15 repetitions.
4. Plank row
The plank row is a full-body exercise that strengthens the back, core, shoulders, and arms, improving stability and balance. It can be done using a light weight.
How to do it: Start in a high plank position with your hands on the floor directly under your shoulders, keeping your body in a straight line from head to heels. Hold a weight in one hand while supporting your body with the other. Pull the weight straight toward your torso, as if performing a rowing motion, and then return to the starting position. Avoid rotating your hips. Repeat 10 times, switch sides, and complete 3 sets per arm, or as recommended by your trainer.
5. Seated band row
The seated band row strengthens the back, shoulders, and arms, improving posture and core stability.
How to do it: Sit on the floor or on a bench with your legs extended in front of you and your torso upright. Loop a resistance band around your feet or a fixed point in front of you and hold both ends with your hands. Pull the band toward your abdomen, keeping your elbows close to your body, then slowly return to the starting position. Avoid rounding your back or flaring your elbows outward. Perform 12 to 15 repetitions for 3 sets.
6. Overhead band pull
The overhead band pull strengthens the upper back, shoulders, and arms.
How to do it: Attach a resistance band to a stable point above your head. Hold both ends of the band with your arms extended in front of you. Pull the band down toward your chest or shoulder level, keeping your elbows pointing outward at shoulder height. Slowly return to the starting position. Avoid leaning your torso forward or backward during the exercise. Perform 12 to 15 repetitions for 3 sets.
7. Resistance band pull-apart
The pull-apart is a simple but effective exercise for strengthening the upper back, shoulders, and arms, while also improving posture and shoulder stability.
How to do it: Hold a resistance band with both hands in front of your body at shoulder height, keeping your arms extended. Open your arms to the sides, stretching the band until your hands are aligned with or slightly behind your shoulders. Slowly return to the starting position. Perform 15 repetitions for 3 sets. Avoid arching your back or raising your shoulders during the movement.
8. Reverse snow angel
The reverse snow angel strengthens the upper and middle back muscles, including the rhomboids, rear deltoids, and lower trapezius. It also helps improve shoulder mobility and posture using only your body weight.
How to do it: Lie face down on the floor with your arms by your sides, palms facing down. Lift your chest slightly off the floor, then move your arms outward and upward in a wide arc, as if making a snow angel, until your hands reach above your head. Keep your arms straight and avoid shrugging your shoulders. Slowly reverse the motion to bring your arms back to the starting position. Perform 12 to 15 repetitions for 3 sets, maintaining controlled movements throughout.
9. Reverse plank
The reverse plank strengthens the lower back, glutes, shoulders, and core, improving spinal stability and posture. It can be done on the floor without any equipment.
How to do it: Sit on the floor with your legs extended and your hands placed behind your hips, fingers pointing toward your feet. Press through your palms and heels to lift your hips off the ground until your body forms a straight line from head to heels. Hold the position for 20 to 30 seconds, then slowly lower back down. Repeat for 3 sets.
10. Bird dog
The bird dog targets the lower back, glutes, and core, improving balance and coordination. It’s ideal for building stability and control.
How to do it: Start on all fours with your hands under your shoulders and knees under your hips. Extend one arm forward and the opposite leg backward, keeping your back straight. Hold for 2 to 3 seconds, then return to the starting position. Switch sides and repeat 12 times per side for 3 sets.
11. Doorway row
The doorway row is a simple way to simulate a rowing motion using a sturdy door frame, helping strengthen the upper and middle back.
How to do it: Stand facing an open door and grasp both handles firmly. Lean your body backward with your arms extended and feet flat on the floor. Pull your chest toward the door by bending your elbows, squeezing your shoulder blades together. Slowly return to the starting position. Perform 12 repetitions for 3 sets.
12. Y-T-W raise
The Y-T-W raise activates the smaller stabilizing muscles of the upper back and shoulders, improving posture and mobility. It can be done with light weights or just your body weight.
How to do it: Lie face down on the floor or on an exercise mat. Lift your chest slightly and raise your arms overhead into a “Y” shape, then move them out to the sides into a “T,” and finally bend your elbows into a “W.” Lower your arms back down and repeat the sequence 10 to 12 times for 3 sets.
13. Wall angels
Wall angels help improve shoulder mobility, posture, and flexibility in the upper back muscles. They require only a wall for support.
How to do it: Stand with your back, head, and heels against a wall, keeping your arms bent at 90 degrees with your elbows and wrists touching the wall. Slowly slide your arms upward as if making a snow angel, then return to the starting position. Maintain contact with the wall throughout the movement. Perform 10 to 15 repetitions for 3 sets.
What to do after your workout
After completing your back workout at home, it’s important to stretch your muscles to promote relaxation and prevent injury. Some effective stretches include:
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Child’s pose: Sit back on your heels with your knees slightly apart. Lean your torso forward and rest your forehead on the floor. Extend your arms in front of or alongside your body.
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Cat-cow stretch: Start on all fours with your hands and knees on the floor. Arch your back upward, bringing your chin toward your chest, then lower your belly toward the floor as you lift your head and chest.
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Shoulder and back cross-body stretch: Bring one arm across your chest and use your opposite hand to gently pull it closer to your body.
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Seated spinal twist: Sit cross-legged or with your legs extended. Gently rotate your torso to one side, placing your hand on your knee or the floor for support, then repeat on the other side.
Hold each stretch for 20 to 30 seconds, breathing deeply. Avoid forcing any position to prevent strain or discomfort.
Check out other back and neck stretches.