How to Workout Back Muscles at Home

Back muscles are a large muscle group in the human body, and training your back muscles with effective exercises will help you burn calories and boost metabolism. If you don’t have time to go to the gym or don’t have the financial means to become a member, you can still work out your back at home. You will need to work several muscle groups such as the scapula that rest on your shoulders and the upper back; the lats extend from the armpit to the midback and run down the rib cage; the erector spine muscles that run the length of the spine; the rotator cuff muscle is located behind the shoulder; and the rhomboid is located between the shoulder blades and the mid back. You’ll soon hit your fitness goals with basic at-home moves like bodyweight training, combined with some simple and inexpensive equipment like dumbbells. singles or rubber bands, or even chores around the house.

Table of Contents

Use body weight

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Make an inverted snow angel. To do this, stretch out your arms like a child lying on the snow. Move the arms as “angel wings” from the head to the sides to work all the shoulder muscles, lats, erectors, rotators, and rhomboids. Grab an extra can of soup to increase resistance once you’ve mastered lifting your upper body and arms off the floor, then squeezing your shoulders. ^{[1] X Research Source}

Lie on your stomach on the floor or an exercise mat. Bring your hands to the side with your palms facing down.
Slowly bring your arms in front of your shoulders until they are overhead and your thumbs are touching.
Slowly bring your arms back to the starting position. Make sure to keep your arms straight and lock your elbows as you perform the movement.
Do three sets of five repetitions. You should rest about 30 – 60 seconds between sets.
If you’re just starting out and aren’t comfortable bringing your arms up to perform the movements above, you can simply bring your arms up to a position in line with your shoulders. After this, you will have enough strength to reach your arms overhead.

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Hip bend. This move, also known as “Good Morning,” consists of simple exercises that involve a forward bend from the hips. You can exercise the erector spine (as well as the glutes, hamstrings, and hip muscles) with very simple movements without the need for any assistive equipment. ^{[2] X Research Source}

Stand up straight, feet slightly wider than shoulder width. Then place your hands on your hips.
Squeeze your shoulders back slightly to tighten your back muscles.
Slowly bend at the waist. Make sure your shoulders are in line with your hips as you lean forward.
Bend until your back is parallel to the floor, then slowly return to the starting position.
Do the movement slowly and tighten your abs.
Start with one set to make sure this exercise works for your back muscles. Then gradually increase to three sets of 10-15 reps. You should rest about 30 – 60 seconds between sets.
You can also practice while sitting. Sit up straight in a chair and place your feet on the floor just below your knees. Place your hands on your hips. Squeeze your shoulders slightly to contract the muscles, then bend forward at a 45-degree angle.
Be careful not to bend your back while exercising. This not only prevents the back muscles from exercising, but also damages your spine.

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Do Superman’s moves. This exercise is great for the erector spine, glutes, and shoulder blades. You only need a place to lie on the floor and do not need any other equipment. By modeling Superman in flight, you can isolate your core muscle groups to train them more effectively. ^{[3] X Research Sources}

Lie on your stomach and straighten your arms and legs. Palms and insteps facing the ground.
Lift your arms and legs off the floor. Make sure to keep both arms and legs straight while keeping your core in the correct position. Think of Superman doing a stretch in flight.
Hold the position for about 15 to 30 seconds, then slowly lower your arms and legs to the floor.
Repeat three times with this pose, then rest for about 30 to 60 seconds before moving on to another exercise.
To work your lower back more thoroughly, you can try Aquaman’s pose, where you raise and lower opposite arms and legs simultaneously (for example, left arm and right leg), and hold for 15 to 13 seconds. . Repeat with the other arm and leg.
If you’re doing it for the first time, try holding Superman for five seconds, and then gradually increase the time to 15 to 30 seconds.

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Try the cobra pose in yoga. This is a yoga pose for beginners, working from the mid back muscles to the lower back muscles and helps increase flexibility. ^{[4] X Research Sources}

Lie face down on the floor. Straighten your legs behind you, insteps facing the floor. Bring your arms close to your body, bend your elbows, and place your hands in line with your shoulders.
Squeeze the muscles in your back to lift your body up, using your hands for support. Press your feet, legs, and thighs into the floor. Inhale as you lift yourself up.
Hold the pose for 15 to 30 seconds, breathing normally.
Slowly lower your torso to the floor, exhaling normally.
Repeat about 10 times. Similar to other exercises, you should try to hold for a few more seconds each time. You don’t need to exercise every day, but you can do it several times a week. ^{[5] X Research Sources}

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Exercises on the wall. You can do simple exercises with just one wall. This method is quite effective in preventing or minimizing back pain that you often experience while working. ^{[6] X Research Sources}

Stand with your back against a wall, feet shoulder-width apart and heels one long foot away from the wall.
Slowly slide down from the wall until your knees form a 90-degree angle. Hold the pose for five seconds.
Slowly slide back to the starting position, then repeat five times.

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Practice pulling the bar. Pull-ups are a popular exercise that uses a stationary bar to pull yourself upwards. This is one of the simplest and most effective exercises for the lats. You need to equip a bar that is fixed to the door or buy a bar that hangs on the door to make it easy to remove when practicing. Remember that this is an advanced pose, so you can use an elastic band to start if this is your first time doing it.

Keeping your hands on the bar, adjust your hands a little wider than shoulder width. Swing up with straight arms. Bend your back and pull your body up until your chin is over the bar. Maintain the position at the top of the bar to prolong the contraction. Then return to the starting position and repeat.
You can change the grip to work different muscle groups. If your hands are spaced apart on the bar, it will be difficult to pull your body upwards, but you will focus more energy on the lats. Meanwhile, the reverse grip (palm facing you) will work mainly on the biceps. ^{[7] X Research Sources}
Do not swing during exercise. You will tend to want to gain momentum to easily lift your body, but this reduces the effect of the exercise on the lats. At this point, you will be pulling the bar towards your chest, causing muscles that you did not intend to train to participate in this process. ^{[8] X Research Sources}
Elastic bands can be helpful for beginners, wrap the rope around the bar and hold the ends of the rope until it stretches. Place your arms at shoulder width and lift your elbows up toward your shoulders, squeezing your shoulder blades together. Do two to three sets of 10 repetitions. ^{[9] X Research Source}
Pull-ups are often difficult to get started, because you need a lot of bicep strength before you start practicing. It’s important that you get over your initial anxiety to build the necessary muscle groups and perform more difficult moves. ^{[10] X Research Source}
Make sure the bar is fixed in the house and above your shoulder height. You will fall quite painfully if the bar falls off during exercise.

Exercise with dumbbells

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Extend your arms backward as you bend over. When you lift your arms up and keep them fully extended, you can engage the entire upper back. For this exercise, you only need a little space to spread your arms, and you don’t need any equipment other than dumbbells. ^{[11] X Research Source}

Bend at waist with feet shoulder-width apart and knees bent, keeping back straight, abs tight, glutes relaxed. Hold a dumbbell with palms facing in and elbows slightly bent. Arms are straight towards the floor and do not swing during the exercise.
Slowly bring your arms up to the side so that your arms are parallel to the ground. You should keep your elbows slightly bent, and use your upper back muscles to lift the weight up.
Slowly lower your arms back to the starting position. You should pay attention to keeping the arm muscles straight. Let the back muscles do this movement.
Repeat the exercise, slowly raising and lowering your arms for about 30 seconds. Keep your spine straight during the exercise, and make sure your arms don’t swing. Move slowly to know your back muscles are being worked out.

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Practice single-handed dumbbell rowing. You can work your upper back muscles by lifting weights similar to rowing. This exercise will help develop shoulder and upper back muscles, as well as build arm muscles to lift heavy objects. A flat bench, or a low chair will give you extra support. ^{[12] X Research Source}

Place your knees and one hand on a flat bench or sturdy chair, holding a dumbbell in the other. Extend your hand holding the dumbbell to the floor.
Lift the dumbbells by lifting your elbows toward your body. Tighten your back muscles for each exercise. At the top of the rowing stroke, hold the position for one second to maximize contraction.
Slowly lower your arms.
You should exercise slowly and carefully to ensure that the muscles in your back are properly exercised. Do not suddenly bring your hands up and down, but move them slowly between poses.
Perform the movement for 30 seconds with the right hand, then switch to the left hand to work both shoulders. One set will include training time for both arms.
If you don’t have a flat bench or a sturdy chair, bend your knees and hips to lean back toward the floor. You need to pull yourself up and take advantage of the suction to increase resistance. When leaning forward, you can hold two dumbbells at the same time if you don’t need support with your other hand.
If you don’t have weights, look for something that is easy to hold in your hand and weighs about 1 to 2 kg. Heavy objects can provide resistance, so it will be useful to you as long as you can hold them easily with one hand. You can use a can of food instead. ^{[13] X Research Source}

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Exercise the hamstrings back. ^{[14] X Source of Research} Adding a few dumbbells to this exercise will provide additional resistance to work your back muscles. Compound exercises (deadlifts) will really work the hamstrings. Keep your back straight while exercising because a curved back can cause serious injury. However, when done correctly, crunches can help stretch muscle groups in the mid-back and lower-back muscles. ^{[15] X Research Source}

Stand up straight with your feet shoulder width apart. Hold a dumbbell in each hand and make sure your knees are slightly bent.
Bend at the hips, keeping your back straight until your back is almost parallel to the floor; The barbell is at the level of the leg. Keep your arms straight to make sure you’re lowering yourself with your back muscles. Tighten your abs to protect your lower back from flexing and prevent injury.
After pausing for a moment in this position, slowly raise your upper body back until you are fully upright.

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Bend over to the opposite leg. This exercise will use dumbbells to provide resistance as you bend over. In addition, the twisting position creates movement between the legs that strengthens the lower back and core muscles. Keep your abs and back straight throughout the exercise.

Stand up straight with your feet shoulder-width apart. Hold two dumbbells in both hands. If you only have one dumbbell, hold the barbell with both hands.
Inhale and bring your left hand down to your right leg, while twisting towards your right leg. Bend your knees slightly and keep your arms straight. Ensure ample front space for comfortable movement.
Slowly stand up straight, then twist towards the other leg. Continue alternating exercises for both sides.
People with lower back pain or sciatica should not do this exercise, as the above movement can make the condition worse.

Strengthen with elastic bands

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Do some rope pulling. ^{[16] X Research Source} With just an elastic band and plenty of space to lie down, you can quickly work your shoulder and upper back muscles. ^{[17] X Research Source}

Lie on your stomach and place the rubber band under your body. Each hand holds one end of the rope. Bring your hands close to your body with your elbows tucked into your sides.
Lift your chest off the floor and extend your arms straight out to your sides. Once your arms are fully extended, squeeze your shoulder blades together to pull the rope. You should not hold this position for a long time, just hold for a few seconds.
Release your shoulders to bring your arms back to the starting position. Slowly lower your chest to the floor. Repeat this exercise eight times.

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Perform the rowing position. You can use a rubber band to mimic the rowing movement. The elastic band provides resistance to the shoulder and upper back muscles as you perform the pull. ^{[18] X Research Sources}

Sit on the floor with your legs spread out to the sides. Thread the rubber band under your foot or around a fixture near your foot. Hold one end of the rope in each hand and spread your arms wide so that the rope is as loose as possible.
Pull your arms toward your body, squeezing your shoulder blades to engage your back muscles.
Move the arm back to the original position. Secure your legs when pulling and releasing the rope.

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Stretch your back. By fixing the elastic to the floor, you can stretch your back muscles as you lean back. The elastic will provide resistance as you keep your back straight. ^{[19] X Research Source}

Make sure the elastic is fastened to a sturdy object below the knee. You can place the rubber band under your feet, or hold it with another heavy object.
Sit upright on a stool, or some other object with no back support so you can lean back. Grab one end of the band and press it against your chest to stretch the elastic.
Slowly lean back to form an angle of about 30 degrees. You shouldn’t move your pelvis and make sure your back is kept straight.
Hold this position for a few seconds, then slowly sit up straight again. Repeat 10 times.

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Turn around. By using an elastic band as resistance, you can rotate your upper body to exercise your back muscles while sitting. You will need a doorknob or some other item to attach the elastic. ^{[20] X Research Source} Turning, especially under resistance, can damage back muscles, so exercise caution and remember to do the exercise with your abs.

Tie the elastic to a closed doorknob or some other position at chest level. Make sure the door or anything to attach the wire to is secured.
Sit next to the door and place the elastic on your right side. One hand holds one end of the rope pressed to the chest. You should stretch the rope.
Slowly turn to the left, away from the door. Be sure to keep your pelvis and knees still for the back muscles to do the work.
Hold for a few seconds, then slowly turn back. Repeat 10 times, then turn around and rotate to the right to work the muscles on the other side.

House chores

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Use the broom handle for the push. You can use a broom handle instead of a barbell or other equipment to work your back and other muscle groups. This is a pretty effective way to relax while cleaning the house. This exercise also works your upper back and shoulder muscles. ^{[21] X Research Source}

Stand with feet hip-width apart. Hold the broom handle in front of you, arms shoulder-width apart or slightly wider. Hold the broom parallel to the floor at chest level.
Squat down, and push the broom handle straight up. Squeeze your upper back muscles as you push the broom up.
Lower the broom and stand up again.

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Try some standing push-ups. Similar to regular push-ups, you can use the edge of a home appliance like a washing machine to exercise your back and arm muscles. This is a great exercise to pass the time for a few minutes after the laundry is done. ^{[22] X Research Source}

Stand a few feet away from the washing machine. Place your hands shoulder-width apart on the washing machine. Legs close together.
Slowly lower your chest toward the washing machine by folding your arms down. Do not keep your feet fixed on the floor, but lean your toes slightly forward.
Push back until your arms are fully extended. Repeat 20 times.

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Place the laundry basket on the floor. This makes it easy to move clothes in and out from the washer, dryer, iron or drawer. When you leave the basket on the floor, you’ll be constantly bending over to pull things out. Pay attention to straightening your back every time you bend down. ^{[23] X Research Sources}

Remember to tighten your abs and keep your back straight as you lean forward.
You can also take out items one by one. This will force you to repeat the movement several times.

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Clean gutters. Climbing up and clearing leaves and debris from the gutter will work out your entire body, including your back muscles. You’ll have to stretch and stretch from the ladder over the gutter to get your hands in the clean, and your core will work to keep your balance on the ladder.

Remember to move the ladder with you as you walk along the gutter. Reaching too far can cause you to fall, and constantly going up and down is a good exercise for your legs.

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Garden. Planting, watering and weeding outdoors is a great way to do some stretching and exercise without going to the gym. You can crouch close to the ground. You should bend your knees and avoid arching your back to avoid muscle strain. ^{[24] X Research Source}

Mulching is another gardening chore to work out the back muscles. You need to carry heavy bags of humus, and then sprinkle it around your yard or garden. Note to raise the bag of humus properly to avoid straining the back muscles. ^{[25] X Research Sources}

Advice

New research shows that stretching before a workout can cause muscles to become weaker and slower, and this doesn’t reduce the likelihood of injury. Instead, you should focus on warming up first. ^{[26] X Trusted Source National Health Service (UK) Go to Source}
If you’re new to exercise, try using your arm or body weight, or start with 1 to 2 kg dumbbells. You can gradually increase the weight as you gain strength in your arms and back. If you can’t gain weight, that’s okay too. It is important that you provide some resistance to exercise.
Correct posture is an important part of exercise. Exercising the wrong back can lead to injury, or improperly impact other muscles. Particularly back muscles are very prone to injury, so you need to be very careful.
For lats exercises, you need to tighten your shoulder muscles. This separates the lats for maximum contraction, while strengthening the spindle muscles and preventing strain in the shoulders.
Workout in an open space in your home that’s unobstructed by any equipment and you don’t have to think about moving them around during each workout.

Warning

Weight and resistance are important, but safety should come first. You should start with dumbbells within your range and work your way up to larger sizes. If you can’t lift something, stop. Excessive muscle training will easily cause injury.
If you feel pain while exercising, stop. Your back muscles are very sensitive, and back pain can be a sign of other problems.

Steps