Home Back Workout to Build Your V and Your Strength

Pull-ups for Width

An effective home back workout with the right exercises, intensity, and structure will help you build lean muscle and strength in your back.

There will be those days when you can’t make it to the gym, or maybe you prefer to workout at home.  Either way, you should have a great workout that is simple to perform, yet strong on results.

There is no more impressive muscle group then a well-developed, V-shaped back.  Even someone who is not real muscular can have a very impressive physique with broad shoulders and a nice tapered back.

For more and more men and women today, this is the preferred look: a lean, muscular build but not overdone.  Lean and hard is the order of the day, not the overbuilt, muscle head look.

This home back workout is tailor made to help you achieve that look, and to do it on a tight schedule in your bedroom or living room.

Warm-up and Stretching

Make sure you do a good warm-up prior to your home back workout.  We all know the stats on lower back injuries…it happens to 80%+ over a lifetime, but it can be avoided with proper warm-up and good form.

Before your workout:

  • 2-3 minutes of light cardio (jogging in place, skipping rope, jumping jacks). This will get your blood flowing and warm your muscles. You don’t want to stress cold muscles.
  • 2-3 minutes of dynamic stretching (torso rotations, side bends, etc)

Home Back Workout

Dumbell Workout
Dumbbell Workout

To perform a very effective back workout you will need the following items, and they are a great investment:

  • 2 Dumbbells
  • (1 ) 6′ Elastic Band
  • Chin-up Bar

These are really a must-have investment for an effective home back workout.  However, if you prefer not to go that route, there are options for you as well.  Note the “Variations” on the exercises below.

Dumbbell Note:

I don’t want to have an entire rack of dumbbells in my home, so I just have 2 sets of dumbbells:

  • (2) 25# (smaller muscles – triceps, biceps, shoulders)
  • (2) 50# (larger muscles – chest, back)

The 50# is below my max for most exercises, but it gives me the flexibility that I need while still providing a good workout.

The Workout:

We will focus on (4) simple, super effective exercises for your back workout:

Bent Over Rows

Bent Over Rows
Bent Over Rows
(use dumbbell instead of barbell)







One Arm Rows

One-Arm Rows
One-Arm Rows







Elastic Band Seated Rows

Bodylastics Back Workout
Bodylastics – Back






Door Pull-ups

Home Back Workout
Pull-ups at Home







Workout Highlights:

  • Very effective, but simple to perform
  • Perform 8 – 12 reps per exercise
  • Rest 30 seconds between each exercise, performing all 4 exercises in succession – this is 1 set
  • Perform 3 sets
  • Rest 2 minutes between sets

Variations:  If you don’t have any equipment or dumbbells at your home, you can try these variations:•    Instead of using dumbbells on your bent over rows, use heavy books some small, heavy objects in your home

If you don’t have a chin-up bar, then I would recommend door pull-ups as shown in the video above.

Avoiding Injury

Lower Back InjuryThe lower back is very susceptible to injury, so keep in mind the following to make sure you avoid injury:

  • Make sure you do proper warm-up – light cardio and dynamic stretching
  • Make sure your dumbbells are not too heavy for your limits – stay comfortably within your limits
  • Always maintain good posture on all exercises
  • I finish every back workout with hyperextension exercises.  This was recommended to me by an orthopedic doc when I hurt my back, and I swear by this advice.  I highly recommend the Precor back stretching machine…simply outstanding.
  • Stretch your back every day with these lower back stretches.
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