Here is a collection of back exercises that you can easily do at home. And you can do them with little or even no equipment.
Whenever you do a strength training workout, include at least one exercise that targets your back. Use any of the moves below for strengthening your back in each workout.
You’ll have a gorgeous back that you’re proud to show off.
Bodyweight Reverse Rows
This exercise doesn’t need any equipment. You’ll use just your body weight. But it’s super effective to sculpt your back into gorgeous shape.
It’s also great if you’re a beginner. You won’t need to learn very much in terms of exercise techniques. And since you’re using only your bodyweight, there’s less chance of injury.
You can make the exercise easier or harder according to your strength level.
Check out how to do these inverted rows exercise at 4 different levels of difficulty here.
Bent Over Rows
You’ll need at least a dumbbell for this. The dumbbell has to be heavy enough, though. Dinky pink dumbbells probably won’t cut it.
But even if you don’t have dumbbells, you can still do this exercise just as effectively. I’ll show you how. I’ll also show you how to make it easier or harder, to suit yourself.
Check out how to do the bent over row and its variations here.
Dumbbell Rows On A Swiss Ball
If you have a swiss ball and a pair of dumbbells, try this exercise. This is usually done on an exercise bench.
But a swiss ball will force you to hold your body straight and strong while you do the exercise. Otherwise, you’ll fall off the ball!
This strengthens your core muscles and improves your balance at the same time. Double benefits.
Check out the ball dumbbell row page. On that page, you’ll learn how to do the exercise at 3 progressive levels.
There you go. This is the all the back exercises I’ve put together so far. There are lots of other great exercises for the back that I’m planning to publish.
But these will be enough to keep you busy for now. 🙂