Going to the gym is not everyone’s favorite part of the day, especially during peak gym times. The crowded gym can be overstimulating and limit access to equipment needed for that day’s workout. That’s why home gyms, especially post-pandemic, have become so popular.
Adding an at-home back workout to your home gym training sessions can greatly improve muscle mass and strength. Training back muscles like the latissimus dorsi and erector spinae will help stimulate the hypertrophy needed to better support posture.
10 Best Back Workouts To Do At Home
For a superior at-home back workout, utilize exercises like the ones listed below.
5 Best At-Home Bodyweight Back Workouts
If you don’t have gym equipment but desperately want to improve your health and fitness, don’t worry. Use these top bodyweight back exercises to strengthen your upper body.
Wide-Grip Pull-Up
Wide-grip pull-ups are a variation of the traditional pull-up, enforcing a broader hand grip position. This increases the activation of other muscles like the latissimus dorsi and infraspinatus. Like the traditional version, the wide-grip pull-up integrates muscles like the erector spinae, trapezius, rhomboids, and core, as well.
In the wide-grip pull-up, these muscles must fight against gravity and the lifter’s body weight to reach the bar. Altogether, the pull-up and its variations are proactive in enhancing total body composition and arm muscle power.
How To Do
- Depending on your equipment, you may have a pull-up on a squat rack or a mount set-up.
- Move to the bar and use a footstep, like a bench or box, to reach the bar.
- Grip the bar in an overhand (palms facing forward) grip.
- Widen your hands past shoulder-width to create a Y.
- Step off your footstep.
- Straighten the arms to hang from the bar. This is your starting position.
- Inhale.
- Exhale and push the elbows downwards toward the floor.
- Pull up until your chin passes the bar.
- Pause.
- Inhale and return to the starting position.
Tips
- Activate the glutes and core, tensing these muscles to deter swaying or swinging during the exercise.
- Prioritize a mind-to-muscle connection to increase muscle engagement. Think of specifically using the back muscles to produce and stabilize movement.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Chair Inverted Row
Chair inverted rows are a modifiable variation of the inverted row when equipment is limited. For home gym workouts, it is accessible for lifters wanting to improve their upper-body strength and fitness.
Upper body muscles like the trapezius, rhomboids, latissimus dorsi, deltoids, and biceps brachii are engaged. In the inverted row and its variations, spinal stability can be improved to help reduce back pain. For at-home workouts, the chair inverted row is an excellent addition for training and strengthening the back.
How To Do
- Grab two chairs and a short bar for the exercise.
- Move the chairs so that the backs face each other. Leave enough space between the chairs for you.
- Sit between the chairs.
- Bend your knees with your feet flat on the floor.
- Place the bar on top of the backs of both chairs.
- Clasp the bar in an overhand grip about shoulder-width apart.
- Straighten your arms to lower yourself down to the floor or as close as possible. This is your starting position.
- Inhale.
- Exhale and pull your torso up to the bar.
- Pause when your chest touches the bar.
- Inhale as you return to the starting position.
Tips
- Refrain from flaring the elbows out to the sides while performing the chair inverted row. This isn’t considered proper form as it can place avoidable tension on the joints, risking injury. Instead, drive the elbows down to the floor behind you.
- Avoid dipping the neck forward. Keep the neck in line to maintain a neutral spine and position to prevent stress on the neck.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Superman
The Superman is a bodyweight movement that prioritizes engagement of the back muscles and activates the erector spinae, glutes, posterior deltoids, and hamstrings.
It has a 61%–77% maximum voluntary contraction of the lumbar multifidus compared to other back extension exercises. The lumbar multifidus functions as an essential lumber spine stabilizer, with low back pain frequently linked to weakness in this muscle. Integrating the Superman in your home workouts can strengthen back muscles while preventing lower back pain.
How To Do
- Lay on your stomach on a mat.
- Straighten your arms above your head about shoulder-width apart.
- Keep your legs straight and feet close together. This is your starting position.
- Inhale.
- Exhale and simultaneously draw your arms and legs off the ground.
- Pause when you create about six inches of space from the floor.
- Inhale and return to the starting position.
Tips
- Do not arch the neck up, as this can stress this area. Maintain a neutral spine throughout the exercise.
- Prioritize slow and controlled movements to increase muscle activation over fast repetitions.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Prone W To Y
The prone W to Y is a bodyweight exercise that can be implemented at home to improve upper body strength. It activates various muscles like the serratus anterior, rhomboids, and lower trapezius.
A variation of the exercise using a Swiss ball enhances shoulder stabilization. Adding this exercise to home training can improve upper body strength and stability needed to boost functional and athletic performance.
How To Do
- Lie down on your stomach on a mat.
- Your legs should be straight behind you with feet about hip-width apart.
- Extend your arms out to the sides and bend at the elbows to create a W shape. This is your starting position.
- Inhale.
- Exhale, squeeze your shoulder blades together, and lift your arms off the floor.
- In the raised W arm position, shift the arms to create a Y shape.
- Inhale.
- Bend the elbows to move into the W position again.
- Return to the starting position.
Tips
- Do not lift your chest or head off the floor. The arms are the only body parts that should be moving off the ground.
- Emphasize shoulder blade activity to establish movement in the arms throughout the exercise.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Bird Dog
The bird dog is a popular movement that strengthens the core and improves balance. It activates the glutes, latissimus dorsi, erector spinae, serratus anterior, and deltoids.
In a study of rehabilitation exercises, the bird dog activated the most muscle groups compared to selected core stabilization exercises. Integrating the bird dog into your back workout at home without equipment can improve strength and stability.
How To Do
- Begin in a tabletop position on hands and knees. This will be your starting position.
- Make sure your hands are beneath your shoulders and knees below your hips.
- Inhale.
- Exhale and simultaneously extend the left leg and right arm away from your body.
- Pause when the leg and arm are straight. Aim to raise the limbs high enough that they form a straight line with the other.
- Inhale and return to the starting position.
- Alternate sides.
Tips
- Perform the bird dog in slow and controlled movements to focus on muscle engagement and increase muscle tension.
- Emphasize the use of the abdominal muscles to stabilize the body and avoid tipping or leaning.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
5 Best Home Back Workouts With Equipment
Most home gym owners have dumbbells they can implement into their workouts by modifying exercises. These dumbbell back exercises are a worthy addition to your home workouts.
Dumbbell Deadlift
The dumbbell deadlift emphasizes the use of the quadriceps, glutes, and hamstrings. Other muscle groups used include the erector spinae, calves, and latissimus dorsi.
Implementing the dumbbell deadlift into your home gym training can be beneficial for improving strength in the upper and lower body. Proper posture can be more easily maintained with stronger back muscles, which provide spinal support and stability.
How To Do
- You will need two dumbbells for this exercise.
- Hold the dumbbells in an overhand grip at your thighs.
- Stand with feet hip-width apart. This is your starting position.
- Inhale and hinge at the hips, pushing them back to lean the torso forward.
- As the torso tilts forward, allow the dumbbells to travel down the leg.
- Pause when they reach the middle of the shins.
- Exhale and return to the starting position.
Tips
- Maintain a neutral spine, refraining from arching the neck to look up.
- Keep the feet flat on the floor. Press through the feet to return to the starting position to increase muscle engagement in the legs.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Dumbbell Bent-Over Row
Dumbbell bent-over rows are a great addition to any workout, let alone a home one. It emphasizes the use of the latissimus dorsi, erector spinae, rhomboids, trapezius, and posterior deltoids.
Compared to the machine row, the dumbbell version has a higher activation rate in the erector spinae and multifidus. If your goal is to strengthen your back and upper body, then the dumbbell bent-over row is a worthy addition.
How To Do
- Grab two dumbbells for the exercise.
- Hold your arms at your sides with your hands in a neutral grip (palms facing you).
- Place your feet hip-width apart.
- Enter a hinged position by pushing the butt back and allowing the torso to lean forward.
- Allow the arms to hang at your sides. This is your starting position.
- Inhale.
- Exhale and drive the elbows back and up to the ceiling to row the dumbbells.
- Stop when the dumbbells reach your hips.
- Inhale and return to the starting position.
Tips
- Do not curl your wrists, as this can result in misplacement of the arms during exercise. The elbows and shoulders should be the only joints moving.
- Refrain from arching the neck to look up while in the bent-over position. Maintain a neutral spine to reduce tension placed on the joints.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Dumbbell Pullover
The dumbbell pullover is frequently used to train the pectorals and latissimus dorsi. It activates other muscle groups like the triceps, teres major, serratus anterior, and core to stabilize and produce movement.
The dumbbell pullover was shown to have significant triceps brachii activation and, with straight elbows, pectoralis major engagement. The barbell pullover recruited more of the pectoralis major than latissimus dorsi. Although it doesn’t have a greater activation rate in back muscles like the latissimus dorsi, it still integrates them.
How To Do
- You will need a bench and one dumbbell.
- Sit on the ground on one side of the bench, your back touching the bench.
- Cup one end of the dumbbell in both hands.
- Lift your butt off the ground to hold a glute bridge position. Only your upper back and neck should be on the bench.
- Straighten your arms above your head while holding the dumbbell. This is your starting position.
- Inhale and slowly lower the dumbbell behind your head.
- Pause when the dumbbell passes the back of your head.
- Exhale and return to the starting position.
Tips
- Do not move the wrists in the dumbbell pullover. Keep the wrists straight so that only the arms move in the exercise to increase muscle engagement. If you can’t hold this wrist position, decrease the weight of the dumbbell.
- Prioritize fluid motion, moving the arms together to execute the pullover. This will help prevent one arm from taking over and creating muscular imbalances.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Dumbbell Seated Rear Delt Fly
The dumbbell seated rear delt fly is an effective isolation exercise for targeting the posterior deltoids. Isolation exercises are single-jointed movements used to focus on one muscle group. It also engages the rhomboids, trapezius, and lateral deltoids. This exercise helps create a defined and balanced appearance by stimulating muscle growth in all aspects of the upper body.
How To Do
- You will need a flat bench and two dumbbells for this exercise.
- Sit on the end of the bench with your feet flat on the floor.
- Position feet shoulder-width apart.
- Hinge the torso forward enough to mimic a bent-over position.
- Allow your arms to hang by your thighs behind your knees.
- Grip the dumbbells in a neutral grip with palms facing you. This is your starting position.
- Inhale.
- Exhale and drive your arms out to the sides until they are parallel to the floor.
- Inhale and return to the starting position.
Tips
- Do not use momentum to execute this exercise. Swinging the arms or body creates momentum that detracts from desired muscle engagement. Focus on slow and controlled movements to emphasize muscle engagement.
- Maintain a neutral spine and straight back to prevent issues like neck and lower back pain. Do not arch the neck to look up or hunch the shoulders forward.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Dumbbell Shrug
The dumbbell shrug is one of the top trap dumbbell exercises. It successfully activates the trapezius muscle in the upper back. Other muscle groups engaged include the rhomboids, forearms, and levator scapulae.
A modification of the exercise, the upward rotation shrug, elicits greater activity in the upper and lower trapezius. In a clinical setting, this variation is potentially useful for correcting scapular dyskinesis, a condition resulting in drooping shoulders. Strengthening the trapezius is proactive in creating a defined physique while also improving posture.
How To Do
- Grab two dumbbells for the exercise.
- Stand with feet hip-width apart.
- Hold the dumbbells at your sides with palms facing you. This is your starting position.
- Inhale.
- Exhale and contract the traps, elevating the shoulders upwards into a shrug.
- Inhale and return to the starting position.
Tips
- Refrain from jutting the head forward as you perform the shrugging motion in the exercise.
- Ego lifting should be avoided completely, including in this exercise. Prioritize controlled movement over heavy-weight loads.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Best At-Home Back Workout Routine
Use this sample program designed to encourage hypertrophy anywhere from 2–3 times a week, depending on your training frequency.
These exercises can be integrated into an upper/lower split program. An example of four training sessions each week would be two upper and two lower-body days. Back exercises would be added into upper body days with a warm-up and cool-down in each session.
Exercise | Sets | Reps | Rest (between sets) |
|---|---|---|---|
| Wide-Grip Pull-Up | 3–4 sets | 8–12 reps | 30–90 seconds |
| Dumbbell Deadlift | 3–4 sets | 8–12 reps | 30–90 seconds |
| Dumbbell Bent-Over Row | 3–4 sets | 8–12 reps | 30–90 seconds |
| Dumbbell Seated Rear Delt Fly | 3–4 sets | 8–12 reps | 30–90 seconds |
| Chair Inverted Row | 3–4 sets | 8–12 reps | 30–90 seconds |
| Bird Dog | 3–4 sets | 8–12 reps | 30–90 seconds |
Back Muscle Anatomy
Understanding the back muscle anatomy is helpful for better comprehending what muscles you’re targeting with each exercise. You can better pinpoint what areas you are stronger or weaker in and cater your training to balancing out weaknesses.
Erector Spinae
The erector spinae, or spinal erectors, are a group of superficial muscles stretching from the neck to the lower back. They are responsible for laterally flexing (side bending) and extending (straightening) the spine and neck. Healthy erector spinae proactively preserves correct spinal column curvature to prevent poor posture and spinal issues.
Latissimus Dorsi
The latissimus dorsi, or lats, is one of the largest muscles in the body, spanning most of the back. The flat V-shaped muscle establishes upper body movement to stabilize the spine during movement and supports respiration (breathing).
Although it is a back muscle, the lats help produce arm movements like medial rotation, extension, and adduction. To translate, this refers to turning the arm inward, moving it away, and bringing it toward the body. This is because the humerus (arm bone) is connected to the lats.
Trapezius
The trapezius is usually categorized into upper, middle, and lower sections. The upper trapezius is the smallest, forming the top of the shoulders and the base of the neck. It rotates, extends the neck, and lifts the arms needed for shrugging or glancing in a rear-view mirror.
Keeping the trapezius strong is critical for supporting spinal stability and maintaining healthy posture. The middle trapezius stabilizes the shoulder blades, producing scapular retraction to pull the shoulders back. The lower trapezius also aids in these actions.
Posterior Deltoid
The deltoids are made of three heads, including the anterior, lateral, and posterior. The rear delt, or posterior deltoid, is at the back of the shoulder. It extends the arm behind the body, externally rotates the shoulder, and moves the arm horizontally from the body. This muscle is used in daily movements like pulling open doors or grabbing items from the refrigerator for meals.
Teres Major
The teres major is a small shoulder muscle originating from the shoulder blade that inserts into the humerus. Its role includes arm adduction, extension, and internal rotation. This muscle often works together with the latissimus dorsi, hence its nickname as the lat’s little helper.
Why Should You Train The Back?
Training back should not be avoided as it is one of the major muscle groups alongside the legs and chest. Consistently exercising the back can come with significant benefits.
Improves Posture
A large worldwide population suffers pain-related symptoms of improper posture in work and school environments. Poor posture can look like hunched shoulders, forward neck, or slouching, resulting in pain in these areas.
Enforcing good posture and strengthening posture-related muscles like the core, back, and shoulders can actively correct posture. Exercises like the bent-over row and wide-grip pull-up help strengthen posture muscles like the latissimus dorsi and deltoids. Strengthening the trapezius with dumbbell shrugs can correct rounded shoulders and fix posture.
Prevents Back Pain
Fixing poor posture and strengthening back muscles can prevent or reduce back pain. Exercise has many positive benefits, including reducing the risk of low back pain.
Integrating an at-home back workout into your weekly routine can positively impact your back. Stronger muscles can reduce pressure on the lower back, and a good posture can be supported more efficiently.
Enhances Functional Strength
Functional strength is the ability to execute daily movement patterns efficiently. Integrating functional exercises that contribute to improving this can have a great impact on quality of life. Improved functional strength can translate to enhanced balance, flexibility, and coordination, decreasing injury risk and enhancing performance.
Exercises like the pull-up, deadlift, and bent-over row are examples of functional exercises as they mimic real-life movements. The deadlift mimics bending down to pick objects off the ground, like groceries or furniture, while protecting the back.
How To Maximize Back Gains At Home
To optimize your training progress, you have to strategize more proactively to encourage greater results. Use these expert training tips.
- Examine Protein Intake — Lifters must consume a recommended intake of 1.4–2 grams of protein per kilogram of body weight per day. Set a goal to consume at least 30 grams of protein per meal to help hit your protein goal.
- Do Not Skip Rest Days — Spread out your back workouts to give your muscles at least 24 hours to recover post-workout. In some cases, the muscles may need days to recuperate. Depending on your training frequency, consider an upper-lower split to optimize recovery.
- Integrate Progressive Overload — To avoid hitting a plateau and encourage continuous results, progressive overload must be integrated into your training. With bodyweight exercises, consider decreasing rest time between sets or progression variations. For weighted exercises, increase the weight by 2.5–5 lbs every 1–2 weeks.
- Assess Form And Technique — Poor form and technique can result in potential injury risk and decrease muscle engagement, deterring desired results. Prioritizing mind-to-muscle connection, maintaining a neutral spine, and activating the core are all proactive maneuvers.
- Training Frequency — For muscle growth, 12–20 sets per muscle group each week is recommended. Keep in mind that the amount of sets per week varies depending on experience and fitness level. Beginners require less training volume than advanced lifters, who need more, all within this recommended range.
Conclusion
Incorporating a back workout at home can promote significant health and fitness improvements. Strengthening back muscles like the latissimus dorsi and trapezius improves postures, reduces back pain, and enhances functional performance.
By consistently training these muscles with effective exercises like pull-ups and bent-over rows, these benefits can be reaped. Lifters can build a defining and strong physique all in the comfort of their home.
Frequently Asked Questions
Depending on what gym equipment you do or don’t have, you can select exercises that accommodate your equipment access. Bodyweight exercises like the wide-grip pull-up and Superman target the back without equipment.
Examine different methods you can use to integrate progressive overload. Decrease rest time between sets or increase reps. Consider progression variations of the exercise that further increase intensity.
Anywhere from 12-20 sets per muscle group each week is recommended for promoting muscle growth. Sets vary depending on fitness level. At least two workouts a week targeting the back can achieve this goal.
Resources
Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.
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About the Author
Kaelyn Buzzo, PT Personal Trainer & Nutrition Coach
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