5 Easy Back Exercises You Can Do at Home

Useful Tips to Work the Back

Given that the back is the core of our functionality (it's literally the backbone), it's vital to include back exercises in the routine. Can you do it at home?

It's not uncommon to have aching backs after a long day hunching over laptops and work desks. Backaches, especially of the lower back, are more common in individuals who don't exercise their back muscles. Advantages of working your back include;

Correct and improve your posture
You develop a good body structure
Prevent injury during movement and activity
Increases the functionality of your core and spine.

Getting Started

Just like any workout routine, it's essential to consider your fitness level before you begin. Not only will this help in maintaining motivation and consistency, but you will prevent straining and injury. If you have any medical conditions, it's wise to consult your doctor and trainer beforehand.

Warming up is a vital part of exercising, so be sure to include a set of cardio before you begin your back exercises. This will improve blood circulation, awaken the muscles to prevent injury, and improve your recovery.

The Routine

Doing back exercises at home is very convenient since you can do them anywhere, at any time, without gym equipment. Consistency will help you achieve and maintain your goals, so ensure you stick to your routine. Now grab the best workout shoes for men or women, and let's get started.

5 Easy Back Exercises

Resistance Band Pull Apart

The allure of this exercise lies in its simplicity and effectiveness. All you need is a good-quality resistance band. In a standing position, extend your arms and hold out the resistance band with both arms, so it’s in front of you and parallel to the ground.

Stretch your arms to the outside so that the band pulls closer towards your chest. Ensure you keep your arms straight, and initiate this movement from the mid-back section. The shoulder blades should be squeezed together, and the spine should be straight. Slowly return to the original position.

Complete two sets of at least 15 reps with good form. This exercise is great for every workout level, and you can incorporate it into your warm-up routine.

2.Band Bent-Over Row

When working the back, rows will form a significant part of your routine, especially when starting. Your resistance band will allow you to include more back exercises without weights, so ensure you get one with the right resistance. For this exercise, use a low-resistance band.

Set your band on the floor and stand over it in the middle. Grab each end on both hands with an overhand grip. Slightly bend your knees and hinge at the hips, assimilating an athletic pose. Ensure you don't round your back.

Pull the band ends towards your chest by squeezing your back muscles. Pause for a few seconds, then work against the resistance to return to the original position.

3. Dumbbell Reverse Fly

With dumbbells, you can turn any space in your house into a back exercises home gym. You can also use weighted items such as cans or books as dumbbells alternatives.

Hold a dumbbell in each hand and stretch your feet apart. Lower your body towards the ground by hinging forward at the hips, and your arms should be below the shoulders with the elbows slightly bent.

Laterally lift the weights up to shoulder height, then slowly lower them to the original position. Increasing the weights increases the intensity of the exercise.

4. Hyperextension

This exercise only requires an exercise ball. It's great for strengthening your core and the entire lower back. Lie on the exercise ball with the abdomen at the center. Then, press the ball of your feet to the ground.

Stretch your arms before you and bend at the waist. While keeping your feet on the floor, raise your body upwards while engaging the glutes and your core. Pause for a few seconds before returning to the original position. Do three sets of 12 reps each.

5. Hollow Hold

Lie on the floor with your back to the ground and extend your arms over the head. Slowly lift your legs and arms several inches above the floor and ensure you do not lift your back of the floor. Squeeze your butt muscles and abs for several seconds, then return to the original position.

Conclusion

There are hundreds of back exercises bodyweight sets you can add to your routine. This eliminates monotony and increases the effectiveness of workouts.

What are some of your favorite sets of back exercises? Drop a comment below. We would love to hear from you.

by Kevin Nelson

Author’s Bio:

Kevin has been writing content for about 3 years. He really wants to share his experiences and advice with anyone who cares about health and fitness. He enjoys helping people achieve their fitness goals with simple instructions and overcoming any obstacles on the way.