Training the back muscles is very important for good posture, but training your back will also have a positive impact on your other sports performance. Don’t feel like going to the gym, but would you like to train your back? Then this is the perfect article for you. We have listed 10 effective back exercises for you, so that you can get started right now.
1. Inverted row
A super effective exercise to train your back muscles at home without weight is the inverted row. There are several ways to perform this exercise. You are supposed to lie under the table and grab the top of the table. Then pull your chest toward the table.
You can make the exercise lighter by bending your legs or by doing the exercise with a buddy who helps you a little with moving up. if you want to make the exercise harder, you can stretch your legs. The more you stretch your legs, the harder the exercise becomes. You can also make the exercise harder by placing weights or something heavy on your chest for extra resistance.
2. Superman
The superman is a very good lower back exercise for at home. For this exercise, lie on your stomach and hold your arms by your ears. Raise your arms and legs at the same time and hold this position for a moment before lowering your arms and legs again.
You can make this exercise more difficult by holding small weights. You could also use water bottles as weight.
3. Bent over row (on raise)
One of the simplest back exercises to do at home with weight is the bent over row. First, place your left arm and leg on a platform. You could do this at home on a couch or chair. If you have dumbells at home you could use them. If you don’t have dumbells, you can fill a backpack with anything that has weight (books, filled liter bottles, etc…) and perform the exercise with that. Move your arm up along your body and hold it briefly at the highest point. Squeeze your shoulder blades together and then move the weights back down in a controlled manner.
4. Pull up
The pull-up is a bit more advanced, but there are some ways to make this exercise easier. This is a very effective exercise to train the back muscles without weight. Also, you can only perform this exercise if you have something to put on at home. This can be on some stairs, some doors or on a pull-up bar that you can clamp to the door frame.
To perform this exercise, keep your hands slightly outside shoulder width. then pull your chest to the bar and lower yourself in a controlled manner.
This exercise can be made easier by doing the exercise with a partner who lifts at your ankles. You could also stretch an elastic band to put your feet in that helps a bit.
5. Off-set bent over row with broomstick
The off-set bent over row is a very unique exercise that will not only train your back, but also your core stability. For this exercise, grab a broomstick and find something to use as a weight on the broomstick. This can be a backpack, a shopping bag and anything else you can think of.
The idea is that you have all the weight on one side first and that you alternate this for the next set. Make sure your knees are slightly bent and your torso is bent forward. Keeping your back straight, pull the broomstick toward your navel and contract your shoulder blades. Hold the broomstick against your belly button for a moment and then lower it again in a controlled manner.
This exercise can be made more difficult or easier by using more or less weight.
6. Rear delt fly
You may be thinking why is this exercise in the top 10 back exercises for home.
This exercise can be performed with dumbells, but you can also improvise a bit. Think of using water bottles or filled shopping bags.
In this exercise it is again important that your knees are slightly bent, that your upper body is tilted forward and that your back is straight. Your arms should remain straight, then move your arms up and then lower them again in a controlled manner.
This exercise can also be made more difficult or easier by using more or less weight.
7. Reverse snow angels
For this exercise, lie on your stomach with your arms at your sides. Keep your chest off the floor and stretch your arms out toward your ears. Then move them back in a controlled manner.
You can make this exercise more difficult by holding small weights. You could also use water bottles as weight.
8. Bent over row (Standing)
In this exercise you can use dumbells or again a backpack filled with heavy things. Grab a loop with each hand when performing it with a backpack. Bend your knees slightly and tilt your torso forward. Keeping your back straight, move your arms up at your sides, contract your shoulder blades and hold for a moment at the highest point. Then lower the weights or bag again in a controlled manner.
https://www.muscleandstrength.com/exercises/bent-over-dumbbell-row.html
9. Dolphin kick
The dolphin kick is an exercise for the lower back. To perform this exercise at home you will have to be a little creative again, but it is certainly possible. You could lie down on a couch, make a structure with several chairs, or lie down on a table.
Lie on your stomach, let your legs hang over the edge and hold on tight. Move your legs up as far as possible and fully extend your legs.
10. Alternating Are Over Row
This exercise is also very good for strengthening the back muscles at home. He is very similar to the standing bent over row. The difference is that in this variation you don’t raise two arms at the same time, but one arm at a time. For the rest, the points of attention are the same again and the exercise can be performed with the same equipment.
This exercise can also be made easier or more difficult by using more or less weight.
Do I have to do all the exercises for a good back workout?
The article lists a top 10 back exercises to do at home, but this doesn’t necessarily mean you have to do all of these exercises. For a good back training you could choose one or two exercises for the lower back and two or three exercises for the upper back (depending on your level). Make sure you perform 10 to 20 sets per week for the upper and lower back (also depending on your level).