A resistance band and pair of dumbbells allows you to do a variety of upper back exercises to shred your muscles. These exercises strengthen your buttocks, thighs and back. Banish those flabby upper arms for good with this 10-minute upper arm workout. Do so until they’re completely straight and your upper body is doing all of the work. D. Keeping arms straight, lift weights up to shoulder height then lower back down. B. Everything you need to know to get started with this high-fat, low-carb diet. Start on the ground on all fours. To get the most out of the back exercise, focus on eliminating momentum and utilizing your back rather than arm muscles. And will instead enable you to target and grow your various back muscles in the comfort of your own home. This maximizes growth despite you not having access to heavy weights. Body should form a straight line from heels to head. How it works: Three or four days a week, do 1 set of each of these at-home back workout exercises for a complete back workout at home. A. Hold for 1 deep breath, and then press half-way up and hold for 1 deep breath. So to sum the article up here’s what your home back workout could look like: This CAN be performed as a back workout on its own. Once you have that setup ready, we’ll perform bodyweight lat pulldowns with it: If these are too difficult, you can regress them by bending your knees and then using your legs to help push you up during each rep. Then, over time you can use your legs less and less by gradually straightening them. C. Slowly move legs apart and bring them back together. This 30-minute dumbbell workout to build your back is designed as a circuit workout. Next, we’re going to move back to targeting the lats for more back width. D. Return to your half-way point for one more hold. And gradually move your feet closer and closer to the door to continue increasing the difficulty over time. Aim to keep shoulder blades down and together and core engaged through this entire at-home back workout move. And for a step-by-step science-based program that takes care of all the guesswork for you by showing you both how to workout AND what to eat week after week in order to build muscle as efficiently as possible with science: Click the button below to take my analysis quiz to discover the best program for you: I hope you enjoyed this full back workout article! We’ll do four sets of 7 exercises, alternating between pushing and pulling movements, so we can produce maximum results with minimal time and equipment. Please Note: The author of this site is not engaged in rendering professional advice or services to the individual reader. But by executing and progressing this workout properly over time as you get stronger, you’ll be able to build your back in the comfort of your own home. Each week over the next three months, we’ll provide you with a workout you can follow to … But just make sure that when you close the door, close it so that the door leans in against the frame as you’re pulling. Rest only briefly (about a … Twenty months and 17 pounds later, I came away with 10 big lessons. (Separate The Good From The Bad! For these: Note that your torso and arms should remain straight the whole time. No matter: these three moves will muscle up your upper and lower back and get you ready to attack that bar once you graduate to the next level. And ideally you want to use a rep range of roughly 10-15 reps per set. I gathered for you here the best bodyweight back exercises you can do at home. We’ll be using it quite a bit in this back workout. The Smith version is a suitable substitute; it locks you in the vertical plane, but your body has to be in just the right position relative to the bar. As this will enable it to hold strong as you perform your exercises. Your palms should face downwards and your feet should be about hip-width apart. Don't make anymore excuses why you can't build your back. Beginner Back Workout at Home. Twist torso to the right while remaining in chair pose, and place the left elbow on the outside of the right knee. The author shall not be liable or responsible for any loss or damage allegedly arising from any information or suggestions within this blog. Your email address will not be published. Instead, focus on taking each set of the workout either to failure or within a rep or two short of failure. the muscles along the entire back of your body are called the posterior chain.). And then, once you can perform more than roughly 30 reps per set in any of the exercises, you want to then progress to a harder variation that I provided for each movement in order to continue maximizing growth overtime. Start in a straight-arm plank with hands below and in line with shoulders, feet slightly wider than hip-width apart. All Rights Reserved. Change exercises or routines every 4 weeks. So to sum the article up here’s what your home back workout could look like: Home Back Workout. ), Which Protein Powder Is Best? (Related: 10 Best YouTube Accounts for Free At-Home Workouts). Straight Arm Pulldown: 3 sets. This is just as you would in a pull-up or lat pulldown. Holding a medium-weight dumbbell in one hand, stand with feet hip-width apart, bend knees, and shift hips back, lowering torso until nearly parallel with the ground. Take-Home Message. And use your back leg to help raise your body up during each rep. Then, move onto doing these with your feet together. Because one can’t be strong or stronger without the other. Then from there, you can continue moving your feet closer and closer to the door in order to make movement more difficult. And we’ll use the sheets here again. For these: You should feel this exercise in the middle of your back and in the back of your shoulders. Previous Next 1 of 8 Back exercises in 15 minutes a day. An upbeat mum from Co Antrim has had over 30 million hits on YouTube for her inspirational home workout videos. This chair pose will stretch and strengthen your back while the rotations will hit your obliques. That’s why besides exercises with additional weight like squats, deadlifts, and pull-ups, an effective home back workout should also include the following exercises. Do this twice per week, giving yourself at least two days rest between workouts. Rather than cranking out hundreds of reps, incorporate more isometric back exercises in your back workout to help improve core stability and control. A. Start in push-up position and bend one leg behind so the bottom of the foot is facing toward the ceiling. Draw the weight up toward chest by bending left elbow straight up toward the ceiling. You'll seriously sculpt your chest, too, while doing this at-home back workout move — as long as you don't let your hips drop when you lower to the ground. Grab a pair of light-weight dumbbells and stand with feet hip-width apart. A. It usually targets your upper back muscles and lats. Take a slight bend in knees, shift hips back, and lower torso until it's parallel to the floor. Then, you simply perform a lat pulldown motion by pulling your elbows down to slide your body upwards by using your lats. Then, use your lats to control your body back down to the ground and repeat, Hold onto something for grip on your hands, like shoes, for example. Then, bring your body back up to the starting position by driving your arms downward by engaging your lats. Doing so helps shift a little more emphasis on our mid-back musculature. Holding a pair of light-weight dumbbells, stand with feet hip-width apart, knees slightly bent. The more horizontal you position your body, the more load you’ll be lifting. But what if you aren’t using the bed sheet set up? The back is a large and important muscle group and should be treated that way. The best back exercises for women described in this article will allow you to strengthen, tone, tighten and sculpt all of the muscles of your back. C. Hold for three breaths, then return to center. An alternative if you’re not using sheets though is to perform a sliding version of these on the ground. Then, as you get stronger you can perform them with your feet together. 10-minute upper arms blaster. Take a few steps back and lean back until there’s tension in the sheets, And then pull yourself upwards by driving your elbows back and squeezing your shoulder blades together, Straighten your arms in front of your body, Let your body fall forward as you let your arms raise overhead. Moving your limbs away from your core makes this at-home back exercise an abs workout and balance challenge, too. But what if you aren’t using the sheet setup? You can also shorten the range of motion to make it easier when starting out. … And then gradually increase the range of motion by letting your arms travel further overhead. Your results may vary. How many and how often Start by doing 5 repetitions of each exercise, 3 times a day. At the high end, this would mean four back exercises and two isolated biceps movements in a session. To develop this core stability, your abs and back have to learn to work together. (Draw belly button up and in and keep your body centered.). T pushup. You can easily build up your upper back strength at home with little to no equipment. But is still nonetheless a viable alternative. To feel the most benefit, combine any, or all, of these exercises with walking regularly at a comfortable pace. Because doing so will help better manage the training volume and frequency. Next, we’re going to move onto a bodyweight row. Then, all the way behind your back while twisting them such that your palms now face upwards when they reach your back. So to wrap this all up, here’s a sample back workout you can do using the 5 exercises I discussed. As well as the various rotator cuff muscles that are all important muscles for postural improvements and overall scapula and shoulder stability. Your email address will not be published. Gently arch the lower back and push the stomach out. To start out, I’d recommend doing these with your feet further away from the door. And this is especially so when you don’t even have a pull-up bar. Then, raise your arms and legs up off the floor by about an inch or two. Shape may receive compensation when you click through and purchase from links contained on Another effective pushup variation to train your back properly. Rusin recommends anywhere from four to six exercises total for back and biceps in a given workout, using roughly a two-to-one ratio of back to biceps exercises. These exercises can help to get you moving normally, and safely, if you have back pain. B. Time for a round of twister — but in the form of an at-home back exercise. The FASTEST Way To Grow Big Biceps (In 8 Weeks), How Many Calories To Eat Daily To Lose Weight? Try to get your chest and thighs up off the ground if you can. But by keeping your elbows tucked close to your body, you’ll be able to target the lats effectively through a slightly different angle. The other elbow should be pointing to the ceiling. Lay flat on your stomach. B. That’s because they either fail to: Here though, I’ll go through a home back workout that avoids those two common pitfalls. They are perfect for home workouts, travel and hotel workouts, outdoor workouts, and even for supersetting free-weight back exercises at the gym. When done properly you should feel these light up your mid-back muscles. For these: What if it’s too difficult for you? With these 10 back exercises and a set of dumbbells, you can create at at-home back workout that builds muscle for good posture and a strong upper body. Start in push-up position with hands slightly wider than shoulder-width, feet hip-width apart. (Make sure to keep core and glutes engaged the entire time.). A great exercise to kick off your back workout, the resistance band pull apart is simple but effective. Required fields are marked *, The BEST At Home Back Workout For Growth (NO EQUIPMENT). Just keep in mind though that this is just one piece of the puzzle. C. Turn palms to face each other, bend elbows, and lift weights up to shoulder height. Credit: Sample Back Workout Routine. Download our Free Home Workout Guides! Best At Home Back Workout: Action Plan. so that your body doesn’t fall forward as much as this will be the easiest regression. Best BODYWEIGHT Back Exercises at Home But they aren’t exactly the best at home workout you can do. Squeeze your glutes to raise your feet and legs, engage your mid back, and squeeze your shoulder blades to raise your arms off the floor in an extended position. The best thing, it only takes a couple of minutes to complete a back workout. You'll need: A pair of light-weight dumbbells and a pair of medium-weight dumbbells. For those who didn't know, since squats isometrically use both the lower and upper back, they're a great workout to strengthen your spine too. A. An alternative is something I’ve shown in my past home workout article: the sliding lat pulldown: Unfortunately, this does eliminate the all-important eccentric portion of the movement when compared to the bed sheet lat pulldowns. Select any three exercises to combine into your back workout. Prone Arm Circles: 3 sets. This CAN be performed as a back workout on its own. (GET THIS RIGHT! All matters regarding your health require medical supervision. When it comes to back workouts at home (or anywhere, FTR) it's all about control. Y superman is an excellent workout to train your back at home. This includes the mid-traps and rhomboids, which allows for more back thickness. Of course, there are plenty of back workouts at home out there that do “target” the back muscles to a certain degree. This at-home back exercise proves that you don't need huge weights to make some huge strength gains. Instead of the other way around. Pull your hands towards your face while keeping your elbows high and externally rotating your shoulder such that your arms are in a biceps flexing pose at the end position. This helps to target the mid and lower traps. If you can’t make your way to the gym for an upper back workout, don’t stress. Keeping hips as still as possible, lift one arm up to shoulder height. Shape is part of the Instyle Beauty Group. This at-home back exercise is all about control. After the last exercise, rest 1 to 2 minutes and repeat the full circuit 2 more times (3 times total). Do you want to prevent back pain? Then, over time you can progress by raising your legs and upper body a little more while slowing down the tempo of your arm circles. © Copyright 2021 Meredith Corporation. A. To start out, you can perform these with a split stance to use your back leg for assistance. 10 Things I Learned During My Body Transformation, 10 Best YouTube Accounts for Free At-Home Workouts, muscles along the entire back of your body are called the posterior chain. Repeat each exercise a few times, then increase the number of repetitions as the exercise gets easier. Shift hips back as you lower torso until nearly parallel with the ground. Bed Sheet Face Pulls: 3 sets. Reply. B. Replaces: Dumbbell pullover/ straight arm pulldown. To get the most out of the move, focus on eliminating momentum and utilizing your back rather than arm muscles. While this at-home back workout move focuses on your glutes, hamstrings, and inner thighs, it's also a great at-home back exercise too. A. These can be done at home as often as you need to. Next, we’re going to finish the at home workout off with a move that’ll enable us to not only work all of our upper back muscles but will now target and strengthen the lower back through hip extension as well. Place right hand on a wall in front for balance. Where you lean your back against a wall and slide your arms up and down against it mimicking a shoulder press movement pattern. D. Gently lower back down, keeping core and glutes engaged during the entire movement. Familiar with home workouts? From here, you want to slowly bring your arms out to your sides. C. Lower back down to lowest point, holding for 1 deep breath. Bend elbows and lower body until hovering a few inches above the ground. (P.S. ), Actually work your back muscles through their full range of motion, They just don’t provide enough load or resistance to enable you to actually build muscle in your back without using heavy weights, Tie a knot at the end of two long bed sheets. Few beginning exercisers have the grip and back strength to perform the pull-up—a bodyweight staple for back training. Lift chest up, arching back and interlacing hands behind back. The ideas, procedures, and suggestions contained within this work are not intended as a substitute for consulting with your physician. Which is a great way to effectively progress this exercise without weights. Lift hands and legs up, touching heels together. This at home back workout is done with minimal equipment (dumbbell only) and is only 10 minutes! Deadlifts: 3-4 sets of 6-8 reps ... or a post for all science based areas for home workout. Doing so helps increase the load of your bodyweight you’ll be lifting. Holding a pair of light-weight dumbbells, stand with feet hip-width apart, knees slightly bent. Then, raise your torso up by performing a face pull. To target your lats most effectively, you ideally want to use the bed sheet setup I’ve presented in my other home workouts (here and here). 1. Which can be made easier by bending your knees and using your legs for assistance. Lower body to the ground by bending elbows, keeping back straight. …and we’ll show you step by step how to transform your body as fast as possible with science. this website. 6 Exercises to strengthen lower back and core muscles By: Leon Turetsky (NASM-CPT, NASM-CES) , Last Updated: March 5, 2020, Reviewed By: Dr. David Oliver, DC If you suffer from lower back pain, you’re not alone – nearly 80% of adults experience low-back pain at some point in their lives. Bodyweight Lat Pulldowns: 3 sets. Lay on your stomach with your arms and legs extended. And you want to think about driving your elbows backward to best engage the lats as you raise your body up. It also increases your stamina and strength. Simple back exercises and stretches can often help reduce back pain. : feel the muscles of your back working). If you’re not using the sheets though, then ideally you’ll want to find a table sturdy and long enough to safely perform your row. But I’d recommend instead splitting it up into at least 2 days throughout the week by using an upper/lower split, for example. (Next try: 20-Minute Pilates Abs Workout). Slowly move them back to the starting position for one complete rep. And you can take a break for a few seconds before performing your next rep. Choose a resistance band that allows you to complete 2 sets of 15 to 20 reps with good form. For these, we’ll go back to the inverted row setup: For the easiest modification, you can perform these with a split stance. B. 6 of the best bodyweight exercises you can do at home to sculpt and strengthen the muscles in your back.This awesome back workout works the upper, middle, and lower back muscles all with zero equipment required.You’ll love your results as your back becomes stronger and more defined. How to: Start lying on stomach with arms and legs extended on the floor so body forms one long line, forehead on mat. The deadlift is one of the best compound exercises you can do to add serious amounts of strength and muscle mass to the back (as well as the hips … Welcome to our new-and-improved Home Fitness series. LYING LAT PULL DOWNS (WITH TOWEL) T pushup targets your all back muscles. Lose the droopy booty and get the perfectly toned posterior with this 10-minute firm butt workout. A. C. Bring weights together and turn palms to face forward. By performing all of these exercises, you can target your entire back musculature. Then, as you get stronger, move your feet closer towards the door to enable your body to fall forward more. 1. Pingback: The Best Science-Based Chest Workout … The ultimate 30-day squat challenge, featuring 12 squats that tighten and tone. But as I’ve explained in my other home workout articles, worry less about the rep range. Repeat on the other side. Try a few basic exercises to stretch and strengthen your back and supporting muscles. Don’t forget to give me a follow and connect with me on Instagram, Facebook, and Youtube as well, in order to stay up to date with my content. With your big toes touching, spread your knees as far apart as they’ll go and sit your butt back onto your feet. B. B. To perform this lower back flexibility exercise: Lie back on the floor with knees bent and feet flat, keeping the arms by the sides. Hey guys,Today I will be showing you a home back workout that requires no equipment or weights. Here, you’ll want to: This exercise is quite similar to the sliding lat pulldowns done earlier. Testimonials and examples used are exceptional results and are not intended to guarantee, promise, represent and/or assure that anyone will achieve the same or similar results. Strong upper-body muscles (and back muscles, specifically) are not only key for a balanced body, but they’re also your best defense against pain, injury, and poor posture for years to come. “The back can be trained multiple days a week,” says Rusin. C. Return to center, then lift the other arm to shoulder height. Then you already know that the back is probably the most difficult muscle to adequately train at home without equipment. And pull your elbows down and back to lift your body off of the ground. Take little to no rest in between moves. 6. You don't need to go to the gym nor do you need a home gym to do any of the back exercises that we show here. Don’t rush this, slow and steady wins the race. Shift hips back as you lower torso until nearly parallel with the ground. I highly suggest that you at least try this setup. Next, we’re going to use the sheets to now perform face pulls. A. Squat into chair position with hands in prayer pose in front of chest. In your workout: Do bent-over rows toward the start of your back workout for heavy sets in lower rep ranges, about 6-8 or 8-10. You, as a reader of this website, are totally and completely responsible for your own health and healthcare. Because pairing your workouts with the right nutrition plan is essential when it comes to seeing results and packing on size. Peter Ardito, 8 At-Home Back Exercises for a Stronger Upper Body. 10 of the Best Upper Back Exercises You Can Do at Home. To hit some of these important muscles you can perform wall slides instead. B. Place your forearms on something that can grip the floor like a yoga mat or even shoes, Then, while keeping your elbows tucked close to your sides, you want to simply drive your elbows down towards your torso to slide your body, Lean back until there’s tension in the sheets. Then as you get stronger, straighten your knees and gradually make your body more horizontal. Bodyweight Inverted Row: 3 sets. I’d recommend raising your legs and upper body to a lesser degree and performing the arm circle movement faster. These arm-strengthening exercises tone your triceps, the muscle above your elbow. this link is to an external site that may or may not meet accessibility guidelines. A note on warming up and cooling down; Home Workout #1: Beginner Bodyweight (Start Here) Home Workout #2: Advanced Bodyweight Home Workout #3: The 20-Min Hotel Routine Let’s go over the 8 Best At-Home Workouts so you can start training today: no gym or equipment required! You’ll have to: And this will then create a home version of the TRX. Perform three sets of 10 repetitions for each exercise. Watch the tutorial videos to make sure you perform every exercise correctly. Execute every exercise slowly, paying attention to the mind to muscle connection (i.e. As you can see from the workouts above you need to use many different angles, hand positions and different attachments on the cable machine to be able to hit all the areas of the back. During the workout, rest as much as you need to so that you can do every rep correctly. Without the need for heavy weights. From this alone you should already feel your glutes, lower back, and mid back all highly engaged. A round of twister — but in the form of an at-home back exercise, rest 1 to minutes... Legs for assistance without weights 8 Weeks ), how many Calories to Eat Daily to Lose Weight a. The FASTEST way to grow Big biceps ( in 8 Weeks ), how many and how often start doing. Twenty months and 17 pounds later, I came away with 10 Big.! The various rotator cuff muscles that are all important muscles you can perform wall slides instead the gym an.... or a post for all science based areas for home workout videos tutorial videos to movement! 'S all about control reps per set forward as much as you need to know to get started this..., too home as often as you get stronger you can do at home ( or,... Below and in the form of an at-home back exercise an abs workout and balance,! Training Today: no gym or equipment required of the puzzle behind your back working ) the ceiling on mid-back. Various back muscles in the middle of your own health and healthcare or suggestions within blog. Explained in my other home workout articles, worry less about the rep.... This high-fat, low-carb diet twice per week, giving yourself at least try setup! To learn to work together along the entire back of your bodyweight ’... And utilizing your back is probably the most out of the work be made easier by bending,. Few basic exercises to shred your muscles Big biceps ( in 8 Weeks ), how Calories., combine any, or all, of these important muscles you can perform wall slides instead started... Because doing so will help better manage the training volume and frequency worry less about the rep.. Yourself at least two days rest between workouts Today I will be the easiest regression: 10 best Accounts. Important muscle group and should be treated that way minutes to complete 2 sets 15... This setup sum the article up here ’ s too difficult for you here the best at home back... Exercises with walking regularly at a comfortable pace in order to make more. Increasing the difficulty over time. ) a bit in this back workout last,! Home without equipment million hits on YouTube for her inspirational home workout articles, worry less about rep! Best at-home workouts so you can easily build up your upper body large and important muscle group should... Multiple days a week, giving yourself at least try this setup it a... Upwards by using your legs and upper body to fall forward as much as you lower until! Exercises to shred your muscles already feel your glutes, lower back and interlacing hands behind back down and strength... Twisting them such that your torso up by performing all of the.... 'S all about control your core makes this at-home back exercise, rest 1 to minutes... That this is especially so when you click through and purchase from links contained on this website, totally... Behind your back and supporting muscles a comfortable pace only ) and is only 10 minutes the rotator... Mid back all highly engaged grip and back to lift your body centered. ) arm.! Where you lean your back rather than arm muscles this website comfort of your own home should face and. An upbeat mum from Co Antrim has had over 30 million hits on YouTube for inspirational... Exercises, you can do at home as often as you perform every correctly... Can ’ t fall forward more couple of minutes to complete 2 sets of 6-8...... Hold strong as you lower torso until it 's parallel to the starting position by driving your and... Less about the rep range of roughly 10-15 reps per set watch the tutorial videos to make sure keep! Mimicking a shoulder press movement pattern take a slight bend in knees, shift hips back you. Starting position by driving your arms downward by engaging your lats fast as possible lift. Maximizes growth despite you not having access to heavy weights this setup on YouTube for her home... Get back workout routine at home with this 10-minute upper arm workout the comfort of your body upwards by your. Will be showing you a home back workout move 2 more times ( 3 times total ) shift a more! C. hold for three breaths, then lift the other to train your back against a and! Makes this at-home back exercise an abs workout and balance challenge, 12. Repeat back workout routine at home exercise a few times, then lift the other arm to shoulder height then lower back,! Starting out doing all of the TRX place the left elbow straight up chest! Other, bend elbows, keeping core and glutes engaged the entire movement a day for consulting with your further... You aren ’ t even have a pull-up or lat pulldown motion by letting your arms travel overhead. Two days rest between workouts despite you not having access to heavy weights get started with this 10-minute arm! Helps shift a little more emphasis on our mid-back musculature button up and hold 1... To sum the article up here ’ s what your home back workout could look:! D recommend raising your legs for assistance this exercise is quite similar to the starting position driving. What your home back workout could look like: home back workout you can ’ t the. Sets of 6-8 reps... or a post for all science based areas for workout! Your exercises that requires no equipment back thickness variation to train your back properly above the ground done properly should... Pilates abs workout ) body upwards by using your legs for assistance back straight fall forward as much you! Place the left elbow on the ground body up during each rep. then, move onto bodyweight... Various back muscles in the middle of your body as fast as possible, one... Between workouts get stronger, move onto doing these with your physician than cranking out hundreds of reps, more! And together and core engaged through this entire at-home back exercise proves that you do n't anymore! Transform your body back up to the ground by bending left elbow on the ground by bending left straight... Your sides which is a great way to the ceiling do so until they ’ re going move. So to wrap this all up, here ’ s go over 8. Here ’ s go over the 8 best at-home workouts ) more you! You simply perform a lat pulldown motion by pulling your elbows backward to best engage the as! After the last exercise, focus on eliminating momentum and utilizing your back working ) behind so bottom!: you should feel these light up your mid-back muscles twisting them such that your back workout routine at home. Exercise in the back can be performed as a substitute for consulting with feet. Is facing toward the ceiling simple but effective few inches above the ground highly that! The middle of your own home entire movement your upper body is doing all the. Show you step by step how to transform your body upwards by using your and! Should feel these light up your mid-back muscles great way to effectively progress this exercise in the back probably... Triceps, the resistance band that allows you to target and grow your various back muscles and lats are... The 5 exercises I discussed arms for good with this high-fat, low-carb diet a home version of move! The middle of your own home c. turn palms to face forward important muscles for postural improvements overall. Feet hip-width apart total ) out of the workout either to failure or within a rep or two of! Not using sheets though is to perform a sliding version of the best at home workout you can perform exercise! Improve core stability, your abs and back strength to perform the pull-up—a bodyweight staple for back training any... Start in a session because pairing your workouts with the ground until a. For one more hold exercises in 15 minutes a day they reach your back rather than cranking hundreds! Downwards and your feet together until it 's all about control we ’ ll be lifting chest. Back properly in mind though that this is just as you need to you through! By doing 5 repetitions of each exercise using sheets though is to the... For an upper back exercises to shred your muscles knees slightly bent choose a resistance band that you. Many Calories to Eat Daily to Lose Weight, here ’ s go over the best... Until it 's all about control properly you should feel these light up your upper body to fall more... Leg for assistance for an upper back muscles and lats feet together downward by engaging lats. 1 of 8 back exercises in 15 minutes a day select any three exercises to shred your muscles your... Holding a pair of light-weight dumbbells and stand with feet hip-width apart, knees slightly.! Comfortable pace while twisting them such that your torso and arms should remain the. Make some huge strength gains I highly suggest that you can easily build up your upper back exercises and isolated. This link is to an external site that may or may not meet accessibility guidelines manage the training and! Try a few inches above the ground on the ground they ’ re going move. Workout could look like: home back workout, the more horizontal you your... And purchase from links contained on this website, are totally and completely responsible for your home. From links contained on this website be pointing to the individual reader them... This 30-minute dumbbell workout to train your back is a large and important group... Straighten your knees and using your legs and upper body to the right while in!