Muscle building

How To Exercise Back Muscles At Home?

Back muscles are one of the main muscle groups of the body. Exercise the back muscles through effective exercise, which can consume calories and promote metabolism. Even if you don’t have time to go to the gym or pay a membership fee, you can fully exercise your back at home. The muscle groups that need to be exercised include the trapezius muscles of the shoulder and upper back; the latissimus dorsi extending from the armpit along the middle back to the outside of the ribs; the erector spinal muscles that are close to the sides of the spine; the rotator cuff muscles on the back of the shoulder; There are rhomboid muscles between the scapula of the middle back. At home, you can use your own weight, or simple and cheap equipment such as dumbbells and elastic bands to do some basic exercises, or even do housework, you can exercise all these muscles.

Method 1: Use your own weight

Do the reverse arm swing

This exercise requires the arms to be extended outward, just like playing in the snow as a child. The arm swings up and down from the top of the head to the sides of the hip to the full extent, and fully moves the trapezius, latissimus dorsi, rhomboid, and Erector Spinae. Keep your torso and arms off the ground, and pull your shoulders back. Once you have mastered this movement, you can try holding the can to increase resistance.

  • Lie face down on the ground or exercise mat. Put your hands on both sides of the body, palms down.
  • Move your shoulders and slowly raise the arms on both sides until you cross the top of your head and the thumbs on both sides meet.
  • The arms on both sides slowly return to the starting position. Straighten your arms and lock your elbows throughout the process.
  • Do a total of 3 groups of 5 times each. After each set of rest for 30 to 60 seconds.
  • Beginners may not be able to swing their arms to the fullest extent, so they can be lifted flush with their shoulders. You can hold your head high after slowly increasing your strength.

Make a hip hinge

It is also known as “good morning flexion”, is a simple movement of bending forward from the hip. The movement is simple, without any equipment, you can exercise the erector spinal, gluteal muscles, hind tendons, and hips.

  • Stand straight, with your feet apart to be slightly wider than your shoulders. Put your hands on your hips.
  • Pull your shoulders back slightly to tighten your back muscles.
  • Slowly bend forward. Keep your shoulders and hips in a straight line.
  • Bend forward until it is parallel to the ground, then get up slowly.
  • Move slowly to keep your abdominal muscles contracting.
  • Do 1 set first and make sure that the back can withstand this exercise. Then slowly increase to 3 groups, each group 10 to 15 times. After each set of rest for 30 to 60 seconds.
  • You can also sit and do this sport. Sit upright in a chair with your feet on the ground directly under your knees. Hands-on hips. Pull your shoulders back slightly to contract your muscles, then bend forward to 45 degrees.
  • When doing this exercise, be careful not to bend your back. Otherwise, you can’t really exercise your back muscles, and you may hurt your spine.


This exercise is very effective for training the erector Spinae, gluteus, and trapezius. No equipment is required, as long as there is enough room to lie prone on the ground. Imitating Superman’s take-off action, you can isolate the core muscle groups and exercise them well.

  • Lie face down, hands straight forward, legs straight back. Palms and insteps face down.
  • Lift your hands and feet off the ground. The torso is close to the ground, keeping your hands and feet straight. Imagine Superman stretching his hands and feet while flying.
  • Hold this position for 15 to 30 seconds, and then slowly return your hands and feet to the ground.
  • Do three sets, each group taking 30 to 60 seconds to rest.
  • If you want to exercise deeper muscles, you can do Aquaman movements, alternately raising and lowering the opposite hands and feet, such as the left and right feet, for 15 to 30 seconds each time, then repeat the side change.
  • Beginners can try to stick to the action of Superman taking off for 5 seconds, then slowly increase to 15 to 30 seconds.

Try the cobra style of yoga

This simple introductory posture helps to strengthen the mid to lower back (back waist) and improve flexibility.

  • Lie face down on the ground. Straighten your feet backward, with your insteps on the ground. With your arms against your sides, your elbows bent and your hands under your shoulders.
  • Contract the back muscles, press the ground with both hands, and lift the upper body. Feet, legs, and thighs are close to the ground. Inhale when lifting your body.
  • Hold this for 15 to 30 seconds and breathe normally.
  • As you exhale, slowly return to the ground.
  • Repeat 10 times. As with other sports, try to force yourself to hold on for a few seconds longer than the last time. Do it several times a week, but not every day.

Squat against the wall

As long as there is a wall, you can do this simple exercise. It also helps to prevent or relieve back pain caused by desk work.

  • Standing back against the wall, standing with your feet as wide as your shoulders, keeping your heel a step away from the wall.
  • Slowly slide your body down to squat, with your knees at 90 degrees. Hold this position for 5 seconds.
  • Slowly slide your back up along the wall until you stand up straight again, then repeat 5 times.


This common exercise uses a fixed crossbar to pull the body up, which is the simplest and most effective way to exercise the latissimus dorsi. You can buy a pull-up pull rod that can be permanently installed at the door, or you can buy a crossbar that is easy to install and remove and hang at the door. Remember, this is a more complex movement, and beginners can start with an elastic band.

  • Hold the bar with both hands, with a slightly wider grip than your shoulders. Straighten your arms and let your body hang in the air for a while. The back arched up, driving the body up so that the chin could cross the bar. Pause at the highest point to keep the muscles contracting. Return to the starting position and repeat.
  • You can change the grip to exercise different muscle groups. Using a wide grip will make it harder to pull the body up, but it can better exercise the latissimus dorsi muscles. Reversing the crossbar (with the palm facing you) can better exercise the biceps.
  • During the movement, do not use force to swing the body. You may want to use your strength to shake your body, but this will discount your latissimus dorsi muscles. You will roll your body close to the crossbar with your chest and use other muscles that you do not plan to exercise.
  • Beginners can use the elastic band to do the modified pull-ups. Tie the elastic band to the crossbar, grasp the two ends of the elastic band, and step back until you feel a little tension on the elastic band. Keep your arms as wide as your shoulders, and pull your elbows down to your sides to bring your shoulder blades together. Do 2 to 3 sets, repeat 10 times for each set.
  • Pull-ups are difficult at first because the biceps must have enough strength. The key is to survive the initial frustration and slowly build up the necessary muscle strength so that you can do more and more.
  • Make sure that the pull-ups in your home are higher than your shoulders, and they are very stable, otherwise, you will fall off during the exercise and you will fall hard.

Method 2: Use dumbbells

Do leaning over birds

Lift your fully straightened arm to fully exercise your upper back muscles. All you need is a dumbbell and a little space to stretch your arms.

  • Keep your feet as wide as your shoulders, bend your knees, bend your back, keep your back straight, and flex your hips. Hold the dumbbell with the palm facing up, elbows slightly bent. The arm should be perpendicular to the ground, but not dangling.
  • Slowly lift your arms and open to the sides of the body, and finally parallel to the ground. The elbows flexed slightly, and the muscles of the upper back lifted the dumbbell.
  • Slowly return your arms to the starting position. Keep your arms straight and your elbows slightly bent. Let the back muscles work.
  • Repeat this exercise, slowly raising and lowering your arms for about 30 seconds. Keep your back straight during the movement, do not shake your arms. Slow-motion, make sure you use your back muscles.

Dumbbell rowing

You can do a rowing-like action, pulling the dumbbell up to exercise your upper back. This helps to exercise the shoulders and upper back, increase muscle strength, and help the arm lift heavy objects. You need a weightlifting bed, or at least a sturdy low chair.

  • Bend your knee on one side and put it on the chair with your hand on the same side to support your body. Hold the dumbbell in the other hand and perpendicular to the ground.
  • Bend your elbows towards your body and pull the dumbbells up. Remember to tighten your back muscles every time you repeat. Stay for a second at the highest point to allow the back muscles to contract to the greatest extent.
  • Slowly lower your arm.
  • Move slowly and calmly to ensure proper exercise of the back muscles. Do not shake your arms up and down, but move slowly.
  • Do 30 seconds on one arm, then repeat on the other side to ensure that both shoulders are exercised. Alternate left and right into 1 group.
  • Don’t have a fitness stool or sturdy chair? Then bend down and squat, prone to the body. Use gravity as an extra drag to pull the dumbbell up. If you choose this method, the other hand does not need to support the body, so you can lift two dumbbells at a time.
  • No dumbbells? Look for things in your home that are between 1.5 and 2 kg, and be easy to hold. Heavy objects mainly provide resistance, as long as it is convenient to hold with one hand, for example, cans in the food storage room are a good substitute.

Romanian Deadlift

Doing this exercise with dumbbells provides extra resistance to exercise your back. This exercise will also exercise to the back of the leg. Bowing your back during the movement may cause serious injury, so be sure to keep your back straight. As long as it is done correctly, bending down deadlifts can help stretch the mid and lower back muscles.

  • Stand up straight, with your feet apart to shoulder width. Hold a dumbbell in each hand and bend your knees slightly.
  • Bend over and keep your back straight until your back is almost parallel to the ground. The dumbbell should be at the height of the tibia. Keep both arms vertical, and the back muscles bend over. Keep your abdomen to avoid injury from back arching.
  • Pause at the lowest point, then get up slowly until you stand upright.

Twist and lean over to touch the opposite foot

This exercise uses dumbbells to provide resistance when leaning over and twisting the feet towards the left and right sides also help to strengthen the lower back and torso. Tighten your abdominal muscles all the way and keep your back straight.

  • Stand up straight and spread your feet slightly wider than your shoulders. Hold a dumbbell in each hand. If there is only one dumbbell, hold both hands together.
  • Inhale and touch the opposite foot with one hand, twist your waist and lean towards the direction of that foot. The knees are slightly flexed, and the arms remain vertical. Bend forward and touch the opposite foot in the comfortable movement range of the waist.
  • Stand up slowly, then bend your upper body down to the other foot. Continue to change sides and repeat.
  • Patients with low back pain or sciatica should not do this exercise to avoid aggravating the condition.

Method 3: Use the elastic band

Pull the elastic band.

As long as you have an elastic band and enough space to lie down, you can quickly exercise your shoulders and upper back.

  • Lie face down, the body pressed the elastic band. Hold the elastic band at both ends with your hands, place your hands under your shoulders, and your elbows close to your sides.
  • Straighten your chest, lift your upper body off the ground, and stretch your arms out. After fully straightening, pull the elastic band firmly to bring the shoulder blades together. There is no need to maintain this position for too long, just a few seconds.
  • Shoulders are relaxed and hands are returned to the starting position. Chest slowly close to the ground. Repeat 8 times.

Seated rowing

You can use elastic bands to simulate rowing machines. Pulling the elastic band will provide resistance to the shoulders and upper back.

  • Sit on the ground with your feet straight forward. Wrap the elastic band around the feet of your feet or a fixed object near your feet. Hold the ends of the elastic band with both hands and keep your arms straight. Do not let the elastic band be tight.
  • Pull your arm towards your body, tighten your shoulder blades, and make sure you use your back muscles.
  • The arm returns to the starting position. Do not leave your feet off the ground while tightening and lowering the elastic band.

Back stretching

Fix the elastic band on the ground, pull it with both hands, and lean your body backward to stretch your back muscles. As long as the back is kept straight, the elastic band can give some resistance to the back muscles.

  • Find a way to fix the elastic band under the knee, such as stepping on it with your feet or pressing it with something very heavy.
  • Sit upright on a stool or something without a backrest so that your back can lean back. Use both hands to hold the elastic band at both ends and close to the chest to ensure that the elastic band is in a tight state.
  • The body slowly tilts back about 30 degrees. Do not move the pelvis, keep your back straight.
  • Hold this position for a few seconds, then sit up straight again. Repeat 10 times.

Body turning

Use the elastic band as resistance and sit back and rotate your upper body to exercise your back muscles. You need to fix the elastic band to the door handle or other suitable things. The turning movement may hurt the back, especially in the case of resistance, so you must be very careful in this exercise and tighten the abdominal muscles at all times.

  • Tie one end of the elastic band to the door handle to ensure that the door is tightly closed, or tied to something that is flush with your chest when you are sitting. Make sure that the door or other things used to fix the elastic band will not move.
  • Sitting next to the door, the right side of the body is facing the door. Use one hand to hold the other end of the elastic band against the chest to ensure that the elastic band is in a tight state.
  • Turn your upper body slowly to the left and back to the door. Do not move the pelvis and knees, let the back muscles work.
  • Hold this position for a few seconds, then slowly return to the starting position. Repeat 10 times, return to the starting position, change to the right, and exercise the muscles on the other side.
Article Source: Wikihow








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