7 Back Exercises You Can Do At Home

Best back exercises to do at home

Try these back exercises for yourself! You could do 10 reps of each of these back exercises for a full at-home back workout, or choose two to create a quick circuit. 

You can do these exercises with a bench, a set of dumbbells and a resistance band!

Bent over reverse fly

This exercise targets the back of your shoulders and upper back. It can help improve posture, especially if you’ve been hunched over a screen during the day. 

Make sure you maintain a strong core and straight back during the exercise. 

1. Holding one dumbbell in each hand, plant both feet on the floor shoulder-width apart. Hinge forward from your hips so that your torso is parallel to the floor. Bend your knees slightly and extend your arms to hold the dumbbells directly below your chest. This is your starting position.
2. While maintaining a slight bend in your elbows, raise the dumbbells outwards and upwards from below your chest until they reach shoulder height. You should feel a small squeeze between your shoulder blades.
3. Gently lower the dumbbells to return to the starting position.
4. Repeat for 8-12 repetitions. 

Bent over row

This exercise primarily targets the rhomboids and lats. This is a “compound exercise” — an exercise that works multiple muscles in your body. 

Try to do 10 reps with a comfortable weight, keeping your core switched on and back straight.  

1. Holding a dumbbell in each hand with a neutral grip (palms facing inwards), plant both feet on the floor shoulder-width apart. While maintaining a slight bend in your knees, hinge forward from your hips so that your torso is parallel to the floor. Extend your arms directly below your chest. This is your starting position.
2. Bend your elbows to bring the dumbbells in towards your body, ensuring your elbows remain in close contact with the sides of your body. You should feel a small squeeze between your shoulder blades.
3. Extend your elbows to lower the dumbbells and return to the starting position.
4. Repeat for 8-12 repetitions.

Push-up & row

This is an advanced exercise to strengthen your upper back, your arms and core. 

If you haven’t mastered the push-up yet, use push-up progressions to work up to this advanced exercise. 

1. Holding one dumbbell in each hand, position your hands shoulder-width apart with both feet behind you hip-width apart, resting on the balls of your feet. This is your starting position.
2. While maintaining a straight back and stabilising through your abdominals, bend your elbows and lower your torso towards the floor until your arms form two 90-degree angles.
3. Push through your chest and extend your arms to lift your body back into starting position.
4. Release your right hand and bend your elbow to draw the dumbbell in towards you, ensuring that your elbow remains in close contact with the right side of your body. You should feel a small squeeze between your shoulder blades. Brace your abdominals to ensure that your hips remain parallel to (in line with) the floor.
5. Extend your right elbow to return to the starting position/
6. While maintaining a straight back and stabilising through your abdominals, bend your elbows and lower your torso towards the floor until your arms form two 90-degree angles.
7. Push through your chest and extend your arms to lift your body back into starting position.
8. Release your left hand and bend your elbow to draw the dumbbell in towards you, ensuring that your elbow remains in close contact with the left side of your body. You should feel a small squeeze between your shoulder blades. Brace your abdominals to ensure that your hips remain parallel to (in line with) the floor.
9. Extend your left elbow to return to the starting position.
10. Repeat for 8-12 reps. 

Seated row

This exercise strengthens your back, focusing on the lats while also working your arms and shoulders. 

Single arm row

This exercise strengthens your upper arms and anterior core. 

Upright row

This exercise targets your upper back, in particular, the deltoids. 

You raise and lower both arms at the same time, so this exercise can help to correct any asymmetry between your right and left sides. 

1. Hold a kettlebell with both hands in an overhand grip (palms facing down) and plant both feet on the floor slightly further than shoulder-width apart. With arms extended, hold the kettlebell directly in front of your body. This is your starting position.
2. Using the muscles in both your shoulders and arms, bend your elbows outwards and upwards to bring the kettlebell up to your chest. Avoid “shrugging” your shoulders by drawing your shoulder blades down and back.
3. Extend your elbows to return to the starting position.
4. Repeat for 8-12 repetitions.