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.
Lean, Muscular 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.
Equipment for Home Back Workout
To perform a very effective back workout it is best to have the following items, and they are a great investment:
- 2 Dumbbells
- (1) 6-foot Elastic Band
- Chin-up Bar
These are really a must-have investment for an effective home back workout, but not a must. See the very bottom for some “no equipment” home back workouts.
Dumbbell Note: Just 2 sets of dumbbells for all home workouts will do.
- (2) 10# or 20# (smaller muscles – triceps, biceps, shoulders)
- (2) 40# or 50# (larger muscles – chest, back)
Home Workout Routines for Your Back
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.
- 2 minutes of light cardio (Jogging in place, Jumping jacks)
- 2 minutes of Dynamic Stretching
Home Back Workout Highlights
- Perform all 4 exercises in succession with no rest – This is 1 set
- Perform 8 reps for each exercise
- Rest 1 minute between sets
- Perform 3 sets
- Very effective, and simple to perform
Bent Over Rows
Bent Over Rows with dumbbells (not barbell) are a great back workout to work your lats and increase your width.
- Keep your back straight, and bend at the waist as shown. Do not arch your back!
- Start in the down position, holding a dumbbell in each hand with your palms facing each other.
- Slowly pull each dumbbell to the up position as shown, and hold for 2 seconds.
- Then lower the dumbbells back to the start position.
- Perform 8-12 reps.
One Arm Rows
One Arm Rows are a variation of Bent Over Rows, but they work your back muscles from a different angle.
- Place one leg and hand on a low table or two chairs as shown.
- Start in the down position, and slowly pull the dumbbell to the up position as shown.
- Hold in the up position for 2 seconds.
- Slowly extend the dumbbell back to the start position.
- Perform 8-12 reps.
- Then reverse and use the other arm.
Elastic Band Rows
These rows work your mid-back, and will increase your overall back strength. Simple connect your elastic band to an anchor like a large table, heavy door, or any heavy structure or object.
Slowly pull toward until your wrists/forearms touch your torso, then slow release and fully extend your arms. “Squeeze” your back muscles as you pull the bands.
Pull-ups for Home Back Workout
A pull-up bar is a great investment for your home back workout. Pull-ups will not only increase your lean muscle back and width, they will increase your back strength and arm strength.
If you don’t have the strength yet to do a pull-up, put a small foot stool under you and do a negative pull-up. So you will start in the up position, and slowly lower yourself down working your back muscles.
Home Back Workout With No Equipment
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 or some other small, heavy objects in your home.
- If you don’t have a chin-up bar, then you can use a solid door with a towel laid over the top.
The 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
- It’s a great thing to finish every home back workout with hyperextension exercises. The Precor back stretching machine is simply outstanding for back hyperextensions.
- Stretch your back every day with these lower back stretches.