Contrary to popular belief, when it comes to back exercises – you don't always need to have access to a huge gym , with rows of weights, or multiple machines. Sure, having the ability to use equipment, like a lat pull-down machine, or cable machine, is helpful, but in fact, there are many simple and basic exercises that can help you build stronger back muscles wherever you are, including at home. The beauty of home back exercises is that as you progress over time, you can eventually adapt the moves to create more of a challenge.
Some simple ways to increase the intensity of home back exercises are to try using resistance bands , or to incorporate load with dumbbells or kettlebells. Overall, the muscles of the back can be broken down into three groups, as outlined in the medical information resource StatPearls : deep intrinsic muscles that connect to the vertebral column (which are considered the "true" back muscles), the superficial muscles, which assist the neck and shoulder, and the intermediate muscles, which aid thoracic movement. Home back exercises that aim to strengthen these muscle groups can help you perform other exercises more easily and can also ward off back and neck pain .
In this list, we've rounded up 9 of the best home back exercises that don't require any special fitness equipment . They work with bodyweight or light weights only, but most can be modified with the addition of a heavier dumbbell, kettlebell, or band. Get ready to work! — Additional reporting by Jade Esmeralda Deadlifts Deadlifts are an excellent way to work on your back, hips, and legs with one efficient movement.
The key is activating your belly to help keep your back straight the entire range of motion. 10 Deadlift Variations That Work Every Part of Your Body Upright Rows Upright rows work your trapezius, triceps, and shoulders. Engaging your belly will protect your lower back and prevent your spine from rounding.
Bent-Over Rows Bent-over rows activate several muscle groups, including chest, triceps, and upper and mid-back. The key to this movement is a flat back and a slow controlled movement, forward and backward. Ready to Rock That Backless Dress? Here Are 5 Workouts to Sculpt a Sexy Back High Planks High planks are the mother of all strength-building moves.
They require all muscular elements of the body to fire in order to hold a perfect form — and they're modifiable for different fitness levels. The key to this move is arching up through your shoulder blades as you press down into your hands. Side Planks Side planks are a huge task for your shoulders, back, and obliques .
Beginning with a bent elbow and building up endurance is the best way to get into the fully extended arm version. As long as you keep your underside in a long straight line, you'll get the benefit of this move. Push-Ups The best way to get better at push-ups may be to do push-ups.
Building your chest, arms, and back in a dynamic manner makes this one of the most important exercises to master. Bird Dogs Bird dogs are perfect when you want less intensity than a push-up, but more flexion in your spine. This move engages your back in a fluid way, and helps build its ability to move and support activity in the upper and lower extremities.
How Soccer Freestyler Laura Biondo Trains During Summertime Superman The superman exercise can be a lot if your low back is not accustomed to the work. Try the move with your feet grounded until you build endurance, and then lift your feet gently when you feel ready. When your back is strong enough, try extending your arms out in front of you for a big challenge.
Bridges and Single-Leg Bridges Bridges build back, leg, glute, and hip strength. The key to move is controlling the knees. Keep them directly above your ankles without allowing them to fall inward or outward.
Here's how to do a glute bridge : Single-leg bridges are the next level up from the glute bridge. This bridge variation (shown) requires more stability in the hips, glute engagement, and lower back endurance to keep the hips level and the single leg elevated. Here's how to do it: Brandi Kupchella is a PS contributor and trainer.
Jade Esmeralda , MS, CSCS, is a Staff Writer, Health & Fitness. A life-long martial artist and dancer, Jade has a strong passion for strength & conditioning, sports science, and human performance. She graduated with a Master of Science degree in Exercise Science and Strength and Conditioning from George Washington University.
.
