Back Workout At Home With Or Without Equipment

Do you want to build a bigger and stronger back and improve your posture? You don’t need a gym membership or expensive equipment to reach these goals. You can do a variety of back exercises at home that will help you build a strong and resilient back.

In our digital age, we often spend too much time hunched over devices, which can lead to poor posture and back problems. To prevent the bad effects of sitting all day, it’s important to do some back exercises at home.

Why focus on your back muscles, you might ask? Well, your back muscles play a crucial role in supporting your spine, maintaining proper posture, and preventing back pain. When you make your back muscles stronger, you can do better at sports and stay healthier. You also reduce the chance of getting hurt and feel better in your daily activities.

In this blog post, we’ll explore the following:

  • Back Anatomy
  • Advantages Of Doing Back Workout at Home
  • Back Exercises That You Can Do At Home
  • Training Volume
  • Sample Workout Routine

Back Muscles (Anatomy)

To build a strong and muscular back at home, you must first understand the anatomy and functionality of the back muscles.Your back muscles start just under your skull and go down to your lower back, just above your hips. These muscles connect to your ribs, vertebrae, shoulder blades, and neck.

Your back is made up of three groups of muscles. They are:

Superficial Muscles

These muscles are closer to the surface of the skin and make up the upper and lower back muscles. Includes:

  • Latissimus dorsi (lats): Commonly referred to as the “lats,” large muscles that extend from the middle and lower back to the armpits
  • Rhomboids: Located between the shoulder blades. They run from the medial border of the scapula (shoulder blade) to the spine.
  • Trapezius (traps): Large, triangular muscle that extends from the base of the skull down to the mid-back.
  • Levator scapulae: Located on the side and back of the neck. It runs from the upper cervical vertebrae to the upper border of the scapula (shoulder blade)
Back anatomy

Intermediate Muscles

This group comprises the serratus posterior inferior and serratus posterior superior, which are situated in the shoulder girdle, between the shoulder blades.

Intrinsic Muscles

Found deep beneath the skin, the intrinsic muscles consist of two groups:

  • Erector spinae: The erector spinae is a group of muscles that run alongside the spine
  • Transversospinalis: They consist of several smaller muscles that run obliquely, crossing multiple vertebral levels.

Advantages Of Doing Back Workout At Home

There are several advantages to doing back exercises at home:

  • You can perform back workouts without visiting a gym or fitness center. It allows for flexibility in your workout schedule and time.
  • Home workouts save money because they don’t require expensive gym memberships or special equipment. You can do a good back workout without much or any equipment.
  • When you exercise at home, you can do it alone and without worrying about others judging you. This can make your workouts more enjoyable and peaceful.
  • With home workouts, you don’t have to travel, wait for equipment, or stick to the gym’s hours. This helps you plan your workouts better and fit in quick and effective workouts during your busy schedule.
  • It’s to allow unilateral training (training one limb at a time), increase core stability for athletes, and improve any muscular imbalances.
  • Bodyweight exercises allow the joints to move naturally within their range of motion by creating more joint stability.

Do you have a small apartment? Don’t you have a Garage or Gym room?

A set of power dumbbells is the best option and it takes only 2 square feet of space.

21 Best Back Exercises That You Can Do At Home

If you don’t want to invest in dumbbells, you can even use water bottles, steel and tin cans, bricks, bags, or any handy alternative that allows the best back exercises at home.

There are many exercises you can do at home without any equipment.

We have created a back workout at home with many sections.

  • Exercises for the back with dumbbells at home
  • Bodyweight exercises for the back at home without equipment
  • Back exercises with a resistance band.

If you’re a beginner, choose 3–5 of the exercises below and do 1-3 set of each, twice a week. Slowly, over the course of a few weeks, work your way up to 4 sets of each variety.

If you have experience with strength training, choose 3–5 of these exercises and do 3 sets of each, twice a week (or more).

Dumbbell Back Exercises At Home

Having a set of dumbbells at home allows you to perform back exercises without the need for a gym or complex equipment.

Dumbbells offer a wide range of exercises that can be performed at home, providing versatility and variety in your back workouts.

You can do different exercises for your back, like dumbbell rows, pullovers, bent-over lateral raises, and more to make your workouts more effective and interesting.

1. One-Arm Dumbbell Row

If you’re looking for a straightforward dumbbell back exercise to add to your home workout routine, one-arm dumbbell row is a great staple exercise to get you started.

This is a good exercise that works all the muscles in your upper back, including the lats, rhomboids, rear deltoids, and other muscles. You can do it at home easily.

This helps to work on each side independently, thereby providing better muscle isolation and a longer range of motion.

One Arm Dumbbell Row

How To Do

  1. Grasp a dumbbell with palm facing in.
  2. Put your other hand and knee on a bench, keeping your spine straight and parallel to the floor.
  3. Pull the dumbbell vertically upward alongside your torso, raising the elbow as high as possible.
  4. Pause at the top of the movement, squeezing your back muscles.
  5. Slowly lower the dumbbell as low as possible, feeling a good lats spread.
  6. Repeat on the other side.


  • Keep motion under strict control for better isolation.
  • Avoid hunchback bending as it leads to Injury.
  • Choose a dumbbell weight that challenges you while still allowing for proper form and control.

2. Bent Over Dumbbell Lateral Raise

The bent-over dumbbell raise is another great home back workout that targets the posterior deltoid, trap and rhomboids muscles. It is a must-do exercise for building complete upper back muscles.

It can be performed in a standing or a seated position. Prefer the seated version, as it calls for strict movement.

Some variations may be more appropriate for individuals with specific needs or limitations. For example, the standing reverse fly can be done without a bench, making it more accessible for people who don’t have this equipment.

Lateral Bent over row

How To Do

  1. Sit on the bench or chair with your feet firmly planted on the ground.
  2. Hold a dumbbell in each hand with your palms facing inward.
  3. Lean forward and let the dumbbells hang at arms length below your shoulders.
  4. Next, take a deep breath and lift the dumbbells to your sides, keeping your elbows slightly bent.
  5. Pause at the top of the movement and then slowly lower the dumbbells back down to the starting position.
  6. Repeat for the desired number of reps and sets.


  • Your arms should be parallel to your shoulders.
  • Keep strict form to isolate the rear delts.
  • Be sure to keep your core engaged to avoid strain on your lower back.

3. Dumbbell Deadlift

The deadlift is the King of all exercises, and It is a powerful exercise designed to build an overall physique that uses more muscles than any other exercise.

The dumbbell deadlift is the best exercise for posterior chain muscle strengthening, which includes the back, erector spine, glutes, and hamstrings.

You can do the deadlift with either a barbell or a set of dumbbells. One of the biggest advantages of using dumbbells for deadlifts is that you can work with a wider range of motion than with barbell deadlifts.

Dumbbell Deadlift

How To Do

  1. Place a dumbbell in front of you. Grab the dumbbells with each of your hands.
  2. Remember to keep your back as straight as possible and contract your back and hamstrings.
  3. Raise the dumbbell from the ground using your hamstrings and glutes.
  4. You should keep your legs slightly bent, back straight, and head looking up.
  5. Raise it to the point where your body is erect. Do not hyperextend your body as the weight shifts to the lumbar spine.
  6. Hold the dumbbell for a moment at the top of the lift.
  7. Now, lower the dumbbell slowly at a steady slow pace by bending at the hips first and then at the knees and let the weight almost touch the ground for a moment before you begin the next rep.


  • If performed incorrectly, the deadlift can cause more harm than good. Keep the back straight at all costs.
  • The lower back muscles take a long time to recuperate; therefore, heavy deadlifts should only be done once a week.
  • Go full range of motion and keep the form correct.
  • Avoid jerky movements and keep motion-controlled.

4. Dumbbell Floor Pullover

The dumbbell floor pullover is a good exercise to do at home that works the chest, back, and shoulders muscles.

It involves lying flat on the floor and performing a pulling motion with a dumbbell, similar to a pullover movement.

Dumbbell Floor Pullover

How To Do

  1. Lie flat on your back on the floor with your knees bent and feet flat on the ground.
  2. Hold a dumbbell with both hands, gripping it vertically with your palms facing up.
  3. Keep a slight bend in the elbows as you extend your arms straight above your chest.
  4. Inhale and slowly lower the dumbbell in an arc slowly, getting a good stretch in your rib cage.
  5. Pause briefly when the dumbbell is parallel to the floor.
  6. Exhale and raise the dumbbell back to the starting position. Use your chest and back muscles to pull it up.
  7. Repeat for the desired number of repetitions.


  • Focus on a slow and controlled motion.
  • Keep your neck relaxed and avoid straining or excessively arching your neck.
  • Maximum stretching ensures the greatest expansion of the rib cage.

5. Dumbbell Shrug

The dumbbell shrug exercise is another great exercise for your dumbbell back workout, it is one of the best exercises to build bigger, stronger trapezius, upper back, and neck muscles.

This exercise can make your traps bigger, which is helpful when doing back poses. Being a stubborn muscle group for many, traps can be trained with a fairly high frequency during the week.

Dumbbell Shrug

How To Do

  1. Stand with your feet shoulder-width apart.
  2. Hold a dumbbell in each hand with your arms extended by your sides.
  3. Keep your shoulders relaxed and your core engaged.
  4. Inhale and lift your shoulders towards your ears, making a shrugging motion.
  5. Hold the contraction for a second or two, then exhale and lower your shoulders back down to the starting position.
  6. Repeat the movement for the desired number of repetitions, typically 8-15 reps for 2-3 sets.


  • Try not to move anything but your shoulders.
  • Inhale when you lower the weight and exhale when you lift.
  • Adding a pause at the top of the movement can help to enhance the mind-muscle connection.
  • Don’t jerk or bounce the weight.
Related Post: Shrug Exercise: Benefits, Variations, Muscles Used, Tips

6. Dumbbell Upright Row

The Dumbbell Upright Row exercise is one of the best dumbbell exercises for the back that you can do during your upper body workout.

It is a compound exercise that targets your deltoids (shoulders) and traps (upper back) and biceps. It also activates the forearms for stabilization and support.

Using dumbbells in the upright row can help to increase unilateral muscle development and address any asymmetries and movement imbalances as well.

Dumbbell Upright Row

How To Do

  1. Stand tall with your feet shoulder-width apart.
  2. Hold a dumbbell in each hand with an overhand grip (palms facing your body).
  3. Let your arms hang down in front of you, keeping a slight bend in your elbows.
  4. Engage your core and maintain a neutral spine.
  5. Lift the dumbbell by pulling your elbows up and out to the sides, keeping them higher than your wrists.
  6. Keep moving up until the dumbbells are at chest height or your elbows are in line with your shoulders.
  7. Pause for a moment at the top, squeezing your shoulder blades together.
  8. Then slowly lower the dumbbells back down to the starting position.
  9. Repeat the desired number of reps and sets.


  • Remember to breathe out when you work hard.
  • Keep the dumbbell close to your body.
  • Keep a controlled motion and avoid jerky movements.
  • You should keep your back straight.
Know More: Upright Row: Muscle Worked, How To Do And Form

7. Dumbbell Bent Over Row

If you are looking to strengthen the upper back at home and want to add massive muscle to the upper back region, then bent over dumbbell rows is the exercise.

Pulling the dumbbell up higher toward the chest targets the upper latissimus and trapezius. Pulling the dumbbell through a lower trajectory to touch the abdomen targets the lower lats.

Dumbbell Bent Over Row

How To Do

  1. Stand with a narrow stance and a dumbbell in each hand with a neutral grip.
  2. Bend your torso forward at an angle of 45 degrees to the floor with knees slightly bent.
  3. Now use the back and raise the dumbbell until it touches the abdominal region and not the chest region as it reduces back muscle contraction.
  4. Slowly lower the dumbbell, keeping it in control to the starting position.


  • Do not use more weight than you can’t handle. This fatigues your spinal erectors and says goodbye to form.
  • Keep movement always under control, without letting gravity take you down faster.

8. Side-Lying Rear Fly

When doing a back workout with a dumbbell at home, there are plenty of single-arm exercises you can add to correct potential imbalances.

Side lying rear fly, a great unilateral exercise used to target a smaller and often lagging muscle group. Instead of lying on the floor, you can lie on a bench.

It is an exercise that targets the muscles of the upper back, particularly the rear deltoids.

Side-Lying Rear Fly

How To Do

  1. Lie on the floor on your right side, and grasp the dumbbell with your left hand using a neutral grip (palm facing downward).
  2. Keeping your elbow fixed and your body still, exhale as you raise the dumbbell from the floor until it is almost vertical. Hold for a count of two.
  3. Inhale as you reverse the movement and lower the dumbbell towards the starting position, stopping before the dumbbell touches the floor.
  4. Repeat for the desired number of repetitions. Repeat the exercise on your opposite side with your right arm.


  • Do not allow the dumbbell to touch the floor.
  • Keep the abs braced, and don’t arch the back at the top of the movement.
  • Allow the arms to move freely, but don’t lock out the elbows.

9. Seated Bent-Over Rear Delt Rows

The seated rear delt row is an effective variation of rowing exercise that targets the muscles in the upper back and shoulders. Sitting on a bench, it eliminates any leg assistance and allows for a more isolated movement.

This exercise involves horizontal shoulder abduction and pulling the elbows behind the body, which targets the rear delt from various angles to maximize its activation.

It primarily targets the posterior deltoids and also engages the upper back muscles, including the rhomboids and the trapezius muscles.

Seated Bent-Over Rear Delt Rows

How To Do

  1. Sit on the edge of a bench or a chair with your feet flat on the ground, shoulder-width apart.
  2. Hold a pair of dumbbells with an overhand grip, and let your arms hang straight down in front of you.
  3. Bend forward at your hips, keeping your back flat and your core engaged.
  4. With your elbows slightly bent, lift the dumbbells up and out to the sides until your upper arms are parallel to the ground.
  5. Squeeze your shoulder blades together at the top of the movement.
  6. Lower the dumbbells back down to the starting position.
  7. Repeat for the desired number of repetitions.


  • Keep your chest lifted, and avoid rounding your back.
  • Make sure to use a weight that challenges you without compromising your form

10. Dumbbell Farmers Walk

The farmer’s walk exercise also called the farmer’s carry, is a strength and conditioning exercise in which you hold a heavy load in each hand while walking for a designated distance.

It might be one of the best classic exercises and a move that man’s been doing since the beginning of time.

The Farmer’s Walk allows you to accomplish a tremendous number of benefits in a single exercise.   

Dumbbell Farmers Walk

How To Do

  1. Deadlift a pair of dumbbells from the floor.
  2. Reach down, bending at the hips and knees, and grasp the dumbbells in each hand.
  3. Hold the dumbbells at your side with a firm grip.
  4. Stand tall, keeping your shoulders, back, and core tight.
  5. Take small steps and walk forward at an even pace with your eyes focused straight ahead of you.
  6. Complete the desired amount of steps, come to a stop, and place the dumbbells down while keeping a tight core and neutral spine.


  • Focus on squeezing your shoulder blades and tightening your abs.
  • Keep a neutral or straight spine throughout the movement to avoid injury.

11. Renegade Row

The renegade row, also known as the plank row, is one of the top back workouts you can do at home with dumbbells.

The renegade row is a multitasking exercise that tones your back and works your core, while also testing your balance and stability.

It’s the ultimate functional strength-training move that will give you a huge back.

Dumbbell Renegade Row

How To Do

  1. Place two dumbbells on the floor about shoulder-width apart. Start in the top position of a push-up position with your hands on the weights.
  2. Pull right elbow back, raising dumbbell toward chest, keeping right elbow close to the torso, abs tight, and hips in one line.
  3. Hold for one second at the top and return the weight slowly to the starting position to repeat on the other side.
  4. Complete the desired number of repetitions.


  • Keep your body in a straight line from your shoulders to your ankles.
  • Do not jerk the weight up. Row weight in a smooth, controlled motion.
  • Make sure you do the same number of repetitions for each arm.

Back Exercises Without Equipment

Performing back exercises without equipment allows you to work out anytime, anywhere, without relying on specialized gym equipment.

There are numerous back exercises that can be performed without equipment, offering a wide range of options to target different muscles in your back.

You can create a versatile back workout routine by combining bodyweight exercises with yoga poses and stretching routines.

12. Superman

Superman is one of the best bodyweight back exercises that you can do at home. It strengthens your upper and lowers back muscles.

If done regularly, the Superman may help alleviate back pain that is related to weak back muscles.

In addition to strengthening back muscles, it also works on your glutes and your hamstring muscles.

Superman Exercise

How To Do

  1. Lie down with your stomach flat on the ground. Extend your arms in front of you, with your palms down.
  2. Lift your head, raise your arms and your chest off the ground as far as possible.
  3. Bend your legs and lift your thighs off the ground, as much as possible. (Try to make a big “U” with your back.)
  4. At this point, you should feel your back muscles, your glutes, and hamstrings tighten up.


  • Try holding for only five or 10 seconds your first time, and work up to 30 seconds in future workouts.
  • Do not hold your breath. Breathe regularly.

13. Good Morning

The Good Morning is a compound movement that primarily targets the muscles of the lower back, hamstrings, and glutes. It involves bending forward at the hips and keeping a neutral spine, like bending forward to say “good morning.”

The Good Morning exercises engage the core muscles, including the abdominal muscles and obliques, to provide stability and support during the movement.

It is a great move for improving your back health when done with solid spinal alignment and perfect form. I strongly suggest adding these lower back exercises to your home workout regimen.

Good Morning Exercise

How To Do

  1. Stand with your feet shoulder-width apart, toes pointing slightly outward.
  2. Stand with a stick on the back of your shoulders, grasping the stick at each side.
  3. You can also perform the exercise with your bodyweight.
  4. Engage your core, keep your spine neutral, and maintain a slight bend in your knees.
  5. Start the movement by pushing your hips backwards while maintaining a straight back.
  6. Continue to lower your torso forward until you feel a stretch in your hamstrings or your torso is parallel to the floor.
  7. At the bottom position, pause for a moment.
  8. Exhale as you raise your torso back up to the starting position by extending your hips.


  • Keep your back and neck neutral throughout the exercise.
  • It is recommended that the lifter avoid rounding (flexing) or rotation (twisting) at any point during the movement.
  • Keep the movement slow, the form strict, and the weight light.
  • Complete the desired number of repetitions.

14. Hip Bridge

The hip bridge is a good starter move for butt, hamstring, and low back muscles and the best back exercises at home to manage low back pain.

When you spend the majority of your day sitting, your glute muscles can get weaker, while the hip flexors in the front of your thighs can shorten, making them feel tight.

But when you practice glute bridges regularly, you are targeting your glutes and your lower back muscles, those muscles that are meant to hold your body upright will get stronger.

Hip Bridge

How To Do

  1. Lie faceup on the floor, with your knees bent and feet flat on the ground.
  2. Keep your arms at your side with your palms down.
  3. Lift your hips off the ground until your knees, hips, and shoulders form a straight line.
  4. Squeeze those glutes hard and keep your abs drawn in so you don’t overextend your back during the exercise.
  5. Hold your bridged position for a couple of seconds before keeping back down.


  • Do not push with your arms.
  • To make the Hip bridge exercise more difficult, hold a weight plate on your lap.

15. Flat Bench Hyperextension

If you’re looking for a way to get more creative with your at home back workout, why not try flat bench Hyperextension?

It directly hits the erector spinae muscles, to build a strong back.

To make Hyperextensions difficult, you can also hold a plate to your chest or behind the head for additional resistance. If the exercise becomes easy, you can do a lot of reps.

Flat bench hyperextension

How To Do

  1. Lie face down on a flat bench with your torso extending off the end, and hook your heels under the bench to prevent yourself from falling forward.
  2. Place your hands on your chest (or behind your neck) and bend down through your waist.
  3. Return to the start position, but avoid extending beyond the body level.
  4. Do the desired number of reps and sets.


  • Avoid hyperextension beyond the body level.
  • Keep movement always under control, without letting gravity take you down faster.

16. Pull-Up

Pull-ups and chin-ups are compound exercises, which means that they work multiple muscle groups at the same time

They primarily target the muscles of the upper body, specifically the back, shouldersarms and core muscles.

It is a great exercise for those who are looking to build upper body strength, improve posture, and increase muscle mass.

The pull-up increases the strength, thickness, and width of your back, specifically your lats. The lats are what influences back width and form the “V” in the upper back.

Wide Grip Pull Up

How To Do

  1. Grip the pull-up bar with your palms facing away from you at shoulder width.
  2. Engage your core and keep your body in a straight line from your head to your heels.
  3. Pull your body up towards the bar by flexing your elbows and bringing your chest towards the bar.
  4. Keep your elbows close to your body as you pull yourself up.
  5. Once your chin is above the bar, hold for a moment and then lower yourself back down slowly.
  6. Repeat for the desired number of reps.


  • To decrease bicep involvement, use a thumbless grip.
  • Go full range of motion and keep form correct.
  • Avoid jerky movements and keep them controlled.
Know More: 25 Different Types Of Pull Ups And Chin Ups (Variations)

17. Inverted Row

The inverted row is another name for bodyweight rows. It puts your body in a horizontal position, making it easier to perform. It also works the back and shoulder muscles from a different angle and improves scapular retraction.

But, you can also perform the inverted back row exercise at home by lying under a chair, holding the chair’s sides, and pulling yourself up.

Inverted Row

How To Do

  1. Adjust the height of the chair and bar so that it’s a little higher than arm’s length from the floor.
  2. Lie under the bar with your legs and body straight.
  3. Grasp the bar with an overhand grip that’s a little wider than shoulder width.
  4. Keeping your legs and body straight, exhale as you pull your chest up to the bar.
  5. Hold for a count of two and squeeze your back muscles.
  6. Inhale as you lower your body until your arms and shoulders are fully extended. Repeat.


  • Do not allow your butt to sag. Flex your tummy, squeeze your butt cheeks, and keep your body stiff from your head to your toe.
  • Do not allow your elbows to flail. Grab the bar with your hands slightly closer together and keeping your elbows at an angle to your body, similar to doing a bench-press.
  • Make sure you go down completely. Lower your body and ensure the arms are extended and raise your body until you touch the chest touches the bar.

18. Chin Up

Chin ups and pull ups are both exercises that target the upper body, specifically the back muscles such as latissimus dorsi, trapeziusrhomboids and shoulders, and arms.

Whereas, a chin up is an exercise where the palms facing towards the body (overhand or pronated grip) while gripping the bar. This grip targets the biceps more than the back and shoulders.

It is the most effective bodyweight exercise you can do at home, and it can result in significant muscle growth in the back and biceps.

Chin Up

How To Do

  1. Grab a pull-up bar with an underhand grip (palm facing toward the body), hands shoulder-width apart or slightly narrower.
  2. Straighten your arms, keep your knees bent and cross your lower legs. It can also be done with leg straight.
  3. Retract your shoulder blades and pull your body up until your chin becomes aligned with the bar.
  4. Pause for one to two seconds at the top with the biceps under maximum tension. Slowly lower to the start position.


  • Don’t get in the habit of doing half reps and chasing numbers.
  • Lower to almost full extension of the elbow, but avoid locking out completely.

Back Workout At Home With The Resistance Band

Resistance bands have all sorts of uses. And there are numerous benefits to including resistance band work in your training:

  • Whether you buy them individually or as a set, resistance bands are inexpensive.
  • When you don’t have a lot of room for a home gym, resistance bands are a great option that store in very little space.
  • Resistance bands offer strength-training without the risk of dropping a heavy weight on your foot or crushing your fingers between weight plates.
  • Resistance bands come in multiple resistance levels, usually light, medium, or heavy. You can use any of them as per your fitness level.

19. Single Arm Row with Resistance Bands

This is one of the best back exercises that you can do with a band during your back workout.

The primary mover here is the latissimus dorsi. So, that is the main muscle you are targeting.

Moreover, as it is a single-arm movement, your core, and low back will be working to stabilize you.

Single Arm Row with Resistance Bands Scapular Rhomboid exercises

How To Do

  1. Place the center of a resistance band under your right foot and stand with your feet staggered, left behind right.
  2. Hold the ends of the band in your right-hand next to your leg and bend forward from the hips.
  3. Brace your core and drive your right elbow past your back until the band is fully taut.
  4. Reverse direction and perform the prescribed number of repetitions before switching sides.


  • Concentrate on pulling with your back muscle right behind and below your shoulder (lats).
  • Keep your abs pulled in tight at all times, and don’t sag your back or hunch up.
  • Pull your shoulder down and back to set and stabilize your shoulder blades.

20. Bent Over Rows with Resistance Bands

Bent over rows are one of the best back exercises you can do as they target many muscles at once.

Bent Over Rows with Resistance Bands

How To Do

  1. Stand on a resistance band, bending forward slightly, and hold both handles just under your knee.
  2. Keep your back flat, and arms straight.
  3. Leading with your elbows, pull the handles of the resistance band back, bringing your shoulder blades closer together.
  4. Hold this contraction and slowly release to the starting position.


  • Make sure you maintain the high hip hinge as you row. Keep your core engaged.
  • Maintain alignment at all times. Protract your shoulder blades at the bottom.
  • Hold at peak contraction and then slow negative movement.

21. Seated Row with Resistance Bands

Finally, if you’re looking for one more effective resistance band back exercise, try the Seated Row with resistance bands

Primarily it targets, latissimus dorsi, rhomboids, rear delts, and It will also work your erector spinae, as you need your lower back to stabilize your movement.

Overall, this is a great movement for your mid-back.

Seated Row with Resistance Bands

How To Do

  1. Sit on the floor with your legs extended, loop the resistance band around the soles of your feet, and hold one end in each hand.
  2. Keeping your posture erect and your lower back slightly arched, slowly pull the handles to your lower abdomen, keeping your elbows close to your sides. 
  3. As the handles touch your body, squeeze your shoulder blades together and then reverse direction, slowly returning to the start position.


  • Retract your shoulder blades as you pull the band back.
  • Keep your core fully engaged, which means your low back too! Row towards just above your navel.
  • Maintain your legs extended with just a slight bend in the knee and keep your shoulders back.

Training Plan As Per Your Goal

  1. For muscle endurance: Aim for 3-4 sets of 12-15 reps, with a moderate amount of resistance.
  2. For muscle strength: Aim for 3-5 sets of 6-10 reps, with a heavier amount of resistance.
  3. For muscle hypertrophy (increased muscle size): Aim for 3-4 sets of 8-12 reps, with a moderate to heavy amount of resistance.

It is always best to start with a lower number of reps and sets, and then gradually increase as your strength improves.

Back Workout Routine Plan To Train At Home

It is always best to start with a lower number of reps and sets, and then gradually increase as your strength improves.

Furthermore, it is important to allow for adequate rest between sets, typically 60-90 seconds.

Bodyweight Back Workout Routine

ExerciseSets x Reps
Pull-Ups3 sets x 8-10 reps
Inverted Rows3 sets x 10-12 reps
Superman Hold3 sets x 30 seconds
Hip Bridge3 sets x 10-12 reps
Plank Rows3 sets x 10-12 reps

At Home Back Workout Without Equipment

ExerciseSets x Reps
Bent-Over Rows3 sets x 10-12 reps
Renegade Rows3 sets x 8-10 reps
Single-Arm Dumbbell Row3 sets x 10-12 reps per arm
Dumbbell Pullovers3 sets x 10-12 reps
Reverse Flyes3 sets x 10-12 reps

Back Workout Routine

ExerciseEquipmentSets x Reps
Wide Grip Pull-UpsBodyweight3 sets x 8-10 reps
Bent-Over RowsDumbbells3 sets x 10-12 reps
Resistance Band Lat PulldownsResistance Band3 sets x 10-12 reps
Superman HoldBodyweight3 sets x 30 seconds
Plank RowsDumbbells3 sets x 10-12 reps


Can I build a strong back without using weights or equipment?

Yes, it is possible to build a strong back without weights or equipment. Exercises such as push-ups, pull-ups, inverted rows, and plank variations can effectively target and strengthen your back muscles. Also, using resistance bands in your workouts can add challenge and variety.

What are the best back exercises to do at home without equipment?

There are several effective back exercises you can do at home without equipment. Some of the best bodyweight exercises for the back include push-ups,

  • Pull-ups
  • Inverted rows
  • Superman holds
  • Plank rows
  • Superman
  • Good Morning
  • Hip Bridge
  • Flat Bench Hyperextension

How many times a week should I do back workouts at home?

It’s best to do back exercises 2-3 times a week to get the best results. Giving your muscles at least 36-48 hours to rest between workouts helps them recover and grow.

How long does it take to see results from back workouts at home?

The period of time required for you to see results from home workouts can vary based on several variables, such as your initial fitness level, regularity of exercise, food intake, and inherited traits.

Generally, noticeable improvements in strength and muscle tone are visible within a few weeks to a couple of months. However, it may take several months of consistent training to achieve long-term progress and significant changes.


You don’t need gym access to build an impressive physique. Using the home exercises mentioned above, you can hit all areas of your back with lots of variety.

It’s about getting creative and using equipment or exercises that you wouldn’t normally use. Furthermore, back training is seriously overlooked when working out at home, so it is good to throw in some more variety.


The information contained in this article is for educational and informational purposes only and is not intended as health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge, before choosing to consume any product or perform any exercise.

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Bodyweight Back Exercises That You Can Do At Home

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