Back Workouts At Home: 8 Best Exercises For Your Back 2024

Our back muscles are sort of the unsung heroes of our bodies. They support us,^[1] they leverage all of our movements and they anchor our cores so that we can stand, step, push, lift, and rotate with strength and functionality. But, we’re seldom visually or mentally aware of our back and its musculature, making it very easy to take it for granted until it hurts or cannot support us.

This is a big challenge and a potentially consequential reality. But, the exciting thing is that the best back workouts at home can be simple, concise, and extremely productive! Let’s dodge the challenges of back training and go through some incredible back workouts to do at home.

Best Back Workouts At Home

The back is often neglected when it comes to training, and it is a challenge to think outside of large machines. At-home back workouts should be simple and efficient.

Good home-back workouts need limited equipment. Good home workouts consist of three main movements: rows, hip hinges, and supermans.

The following are the greatest back workouts at home. In addition to all your back muscles, they target your lower posterior thigh^[2] and are quick and simple. Also, they can be great in a split routine as either a back-day warm-up before a complete back workout, or for extra volume thrown into an ab session. For ideas on how to do this, consider the Arnold Split.

Lower Back Workouts At Home

Quad Superman And Band RDLs 

The quad Superman and band RDLs exercise primarily targets the lower back, glutes, hamstrings, and quadriceps.

By performing this exercise, you can strengthen your lower back, which is crucial for maintaining proper posture and preventing lower back pain. Additionally, it helps develop your glutes and hamstrings, promoting lower body stability and strength.

How to do: 

• Perform the quad superman from a quadruped starting position with both knees and hands on the floor maintaining ninety-degree angles at the shoulders, hips, and knees. The movement is done alternating between raising one arm and the opposite leg simultaneously and then raising the opposite appendages after lowering the first two. The raised arm and leg should be straight.
• The band RDL should be performed by standing with feet shoulder-width apart on a resistance band while holding one handle in each hand. Lean forward keeping your back straight and knees slightly bent until your upper body is in a straight line and parallel to the floor, then stand back up to the starting position. 
• Perform both exercises one after the other to complete one superset.

Tips: 

• When performing quad superman, be cautious not to hyperextend your lower back, which can lead to discomfort or injury. 
• In the band RDLs, choose a band tension that allows you to maintain proper form and a full range of motion without compromising your back’s integrity.
• For both exercises, aim for controlled, smooth movements rather than jerking or swinging.

Optimal Sets and Reps: 5 supersets of 15 reps with 2 minutes of rest in between each set.

Alternating Superman And Dumbbell RDLs

This compound exercise primarily engages the muscles in your lower back, glutes, hamstrings, and erector spinae.

Performing this exercise helps strengthen your lower back, which is crucial for maintaining good posture and reducing the risk of lower back pain. It also works your glutes and hamstrings, promoting lower body stability and strength. 

How to do:

• The alternating Superman is done in a face-down lying starting position with the arms and legs extended straight. The movement is done alternating between raising the left arm and right leg simultaneously and then raising the opposite appendages after lowering the first two. The raised arm and leg should be straight.
• Perform the dumbbell RDL with the same movement as the resistance band version but hold one dumbbell in each hand instead of a resistance band handle. 
• Perform both exercises one after the other to complete one superset.

Tips: 

• When performing the alternating Superman, focus on lifting your opposite arm and leg while keeping your core engaged and your back straight.
• During the RDL portion, maintain a neutral spine as you slowly lower and raise the dumbbells, engaging your hamstrings and glutes for optimal results.
• Exhale as you extend your arms and legs straight in the Superman and inhale as you lower the dumbbells in the RDLs.

Optimal Sets and Reps: 5 supersets of 15 reps with 2 minutes of rest in between each set.

Superman And Dumbbell Band Combo RDLs

The Superman and dumbbell band combo RDLs exercise primarily targets your lower back, glutes, hamstrings, and upper back muscles.

This compound exercise effectively strengthens your lower back and helps improve your posture. It also engages your glutes and hamstrings, promoting lower body stability and power.

How to do:

• The Superman is done from the same face-down lying starting position with legs and arms straight, however, here both arms and legs are raised all at once.
• Perform the dumbbell band combination RDL with the same movement as all other versions but now you are standing with feet shoulder-width apart on the resistance band and have one dumbbell and band handle in each hand. This can be done by crossing the long surfaces of each piece of equipment into an X and grabbing.
• Perform both exercises one after the other to complete one superset.

Tips: 

• Keep your core muscles tight and your back straight throughout the exercise to protect your lower back and ensure you’re targeting the right muscle groups.
• When lifting your leg and dumbbells, focus on squeezing your glutes at the top of the movement. 
• Maintain control when extending your arm and leg during the Superman and when lowering the dumbbells during the RDLs.

Optimal Sets and Reps: 5 supersets of 15 reps with 2 minutes of rest in between each set.

Weighted Superman And Dumbbell Single Leg RDLs

This exercise primarily engages your lower back, glutes, hamstrings, and core muscles. You’ll feel the highest intensity of all the lower back workouts with this routine because it deviates from bodyweight exercises, so in terms of your weekly split, you might want to think about a 3-day workout split.

Regularly practicing this exercise can help you develop a strong and resilient back, reducing the risk of back pain and enhancing overall functional strength.

How to do:

• Perform the weighted Superman in exactly the same way with the addition of one dumbbell in each hand for more resistance.
• The dumbbell single-leg RDL is to be performed now with your body weight shifted onto one foot instead of two. The non-standing leg raises from the floor behind you as your upper body leans forward. This single-leg version focuses the resistance onto just one leg causing a tougher challenge to the stabilizing muscles.
• Perform both exercises one after the other to complete one superset.

Tips: 

• Focus on balance and stability as you lift one leg and perform the RDL with the dumbbell.
• Ensure that you lower the dumbbell slowly during the RDL and lift your leg with control during the Superman.
• Start with lighter weights and progressively increase as you become more comfortable with the movement.

Optimal Sets and Reps: 5 supersets of 15 reps with 2 minutes of rest in between each set. 

Upper Back Workouts At Home

Band Fly And Wide Row/Dumbbell Low Row 

The band fly and wide row, combined with the dumbbell low row exercise, is a dynamic and efficient back workout that primarily engages your latissimus dorsi (lats), rhomboids, trapezius, and rear deltoids.

This exercise combination not only helps you build a strong and well-rounded back but also contributes to better overall upper-body strength and stability.

How to do:

• Perform a resistance band fly by standing in a forward hinge position at the hips with both feet hip-width apart on the resistance band and one band handle in each hand. Your back should be straight and parallel to the floor while your knees are slightly bent. Starting with your arms extended down and palms facing each other, raise your hands out to the side until they are extended out and as high as your shoulders. 
• The resistance band wide row starts in the same hip-hinged position as the band fly but now with the palms facing your legs as you hold the band handles. To perform the row, pull the handles of the band upward, allowing your elbows to bed and hands to raise to chest height.
• Perform the dumbbell low row with the same starting hinged position as the other two exercises while holding one dumbbell in each hand as the palms face each other. Pull the dumbbells upward to chest height, maintaining the palm-facing wrist position.
• Perform all exercises one after the other to complete one circuit.  

Tips: 

• Avoid letting the band go slack as it reduces the effectiveness of the workout.
• Maintain proper form throughout the movement by keeping your back straight, shoulders down and engaged, and chest up. 
• Control the speed of both the fly and row portions of the exercise to work the muscles more effectively and prevent momentum from taking over.

Optimal Sets and Reps: 5 circuits of 15 reps with 2 minutes of rest in between each circuit.

Band Fly And Low Row/Dumbbell Wide Row

This combination of exercises primarily engages your latissimus dorsi (lats), rhomboids, trapezius, and rear deltoids.

The band fly and low row components strengthen your upper back muscles, promoting better posture and improved shoulder stability. Meanwhile, the dumbbell wide row enhances the development of your middle trapezius and rhomboids, ensuring a balanced and well-defined back.

How to do:

• Perform a resistance band fly by standing in a forward hinge position at the hips with both feet hip-width apart on the resistance band and one band handle in each hand. Your back should be straight and parallel to the floor while your knees are slightly bent. Starting with your arms extended down and palms facing each other, raise your hands out to the side until they are extended out and as high as your shoulders.
• Perform the resistance band low row standing exactly as the band wide row, but the arm movement and technique changes to that of the dumbbell low row in workout #1.
• Perform the dumbbell wide row with the same arm movement seen with the resistance band wide row of workout #1.
• Perform all exercises one after the other to complete one circuit.

Tips: 

• Keep your back straight, shoulders down and engaged, and chest up during the entire exercise. 
• Focus on controlled, deliberate movements during both the fly and row portions of the exercise. 
• Choose a resistance band or dumbbell weight that challenges you but allows you to maintain proper form. 

Optimal Sets and Reps: 5 circuits of 15 reps with 2 minutes of rest in between each circuit. 

Band Fly/Dumbbell Wide And Low Row

The band fly/dumbbell wide and low row exercise is a dynamic home workout that effectively targets your back muscles, primarily engaging your latissimus dorsi (lats), rhomboids, trapezius, and rear deltoids.

The band fly component helps develop the upper back, enhancing the rhomboids and lats for improved posture and shoulder stability. Simultaneously, the dumbbell wide row targets the middle trapezius and rhomboids, creating a balanced and well-defined back. 

How to do:

• Perform a resistance band fly by standing in a forward hinge position at the hips with both feet side by side on the resistance band and one band handle in each hand. Your back should be straight and parallel to the floor while keeping a slight bend in the knees. Starting with your arms extended down and palms facing each other, raise your hands out to the side until they are extended out and as high as your shoulders. 
• Perform the dumbbell wide row exactly as in workout #2.
• The dumbbell low row should be performed just as it is in workout #1.
• Perform all exercises one after the other to complete one circuit.

Tips: 

• Keep your back straight and shoulders down to engage your core and upper back muscles effectively.
• During the fly and row movements, avoid jerky or overly fast movements to reduce the risk of injury.
• Adjust the resistance to your fitness level to get the most out of this compound exercise.

Optimal Sets and Reps: 5 circuits of 15 reps with 2 minutes of rest in between each circuit.

Band Fly/Band And Dumbbell Wide And Low Row

This compound exercise primarily engages your latissimus dorsi (lats), rhomboids, trapezius, and rear deltoids.

The band fly component emphasizes the upper back, enhancing the development of your rhomboids and lats, which contributes to improved posture and shoulder stability. Simultaneously, the band and dumbbell wide and low row exercise targets the middle trapezius and rhomboids, creating a balanced and well-defined back.

How to do:

• Perform a resistance band fly by standing in a forward hinge position at the hips with both feet side by side on the resistance band and one band handle in each hand. Your back should be straight and parallel to the floor while your knees are slightly bent. Starting with your arms extended down and palms facing each other, raise your hands out to the side until they are extended out and as high as your shoulders.
• The band and dumbbell wide row should be performed with the same arm movement as all the other wide row exercises but while standing on a resistance band, holding a resistance band handle and a dumbbell in each hand as seen with the band and dumbbell combination technique from the lower back workout #3.
• The band and dumbbell low row should be performed with the same arm movement as all the other wide row exercises but while standing on a resistance band, holding a resistance band handle and a dumbbell in each hand as seen with the band and dumbbell combination technique from the lower back workout #3.
• Perform all exercises one after the other to complete one circuit. 

Tips: 

• Avoid using resistance bands that are too long or stretch them excessively, as it can cause them to snap or lose tension unexpectedly, risking injury.
• Avoid rounding your back or hunching your shoulders during the exercise. 
• Control the band and dumbbell throughout the entire range of motion to maximize muscle engagement.

Optimal Sets and Reps: 5 circuits of 15 reps with 2 minutes of rest in between each circuit.

Benefits Of Doing Home Back Workouts

• Great for strength and to improve posture. 
• Help with limiting back pain.^[3]
• Greater emphasis on mobility.
• No need for large equipment. 
• Easier to be consistent.
• Improved functional strength. 
• Greater quality of life at an older age.^[4]
• Higher bone density.
• Greater self-confidence.
• Improved muscle definition. 

Tips For At-Home Back Workouts

Check out a few helpful tips to get the most out of your at-home back workout!

• Loosen up: Use just your own weight to go through primary movements such as having your shoulder blades retract and depress, along with lightly flexing and extending the spine as seen in a cat cow yoga exercise.
• Cool down: Do your cool down with a similar purpose to your warm-up which is promoting stretching and mobility. Here, movements like passive trunk flexion and upper back muscles being stretched are paramount.
• Back workouts to do at home should be low resistance, quick, and emphasize mobility.

Conclusion

It is tricky to achieve good at-home back workouts because, most often we think of big powerful pulling movements and machines when planning to train the back muscles. After all, they are some of the largest muscles we have in our bodies. Another challenge is that the movements used aren’t as naturally occurring in our daily lives as, say, a squat or lunge would be.

But, the importance of your back as a stabilizing muscle group and your main source of functional strength And mobility, demands a consistent level of health and strength. Back workouts to do at home are a valuable and efficient way to be sure that you can feel, look, and perform your best!