How To Build A Strong Back: The Best Back Workouts At Home

back workouts at home

I have seen many people who kind of ignore the back workouts. Why? Maybe because they think building a strong back will take tons of pullups or hitting complicated workouts at the gym. It is a total misconception. 

Luckily, with the proper exercise list, you can build your back muscle and improve your posture at home. You will not need any heavy equipment or a big space for this. If you have decided to do back workouts, then congratulations. To make your journey easier, I will discuss some of the most effective back workouts at home

To get the most of the back workouts, you just need dedication and determination. If you are thinking about starting or adding new exercises to your workout plan, then this is the article you need. 

Why should you do back exercises at home? 

back workouts at home

Like I said before, most people do not get the importance of the back workouts. Also, they think building those muscles will take a lot of hard work. So, why should you try? 

Like the core and cardio exercises, the back workouts also offer some benefits. For example: 

  1. Your back pain will reduce. 
  2. Your body posture will get better. 
  3. The back muscles are connected to many more muscles of your body. So, the exercises will strengthen your full body. 
  4. Your balance and stability will get better, which will help you with your sports. 
  5. Breathing problems and lung capacity will increase. 

See, you can not ignore all these benefits, can you? In the upcoming section, you will get some of the top back exercises.

The Most Effective Back Workouts at Home: 

When it comes to back muscle related exercises, there are various categories available. For example, workouts for lower back, middle back, exercises with or without weights, etc. Here I will discuss all those categories, one by one. 

1. Lower back workouts at home:

It is obvious that you will not have access to gym machines for workouts at home. That is why choose those that are easy to perform and still strengthen your lower back. 

Side bridge: This may not be the exercise you were expecting to build your lower back. But this workout targets the lateral muscles of the core, which eventually strengthen and stabilize the lower back.

Lower back workouts at home


  • Position yourself on the right side on the floor. Extend your legs and stack them from hip to feet. Bend your elbows and keep the forearm resting on the floor. Place your elbow directly under the shoulder. Make sure your shoulder, knee, and hip are stacked vertically. Also, keep your head and spine straight and in line. 
  • Raise your hips and knee off the ground keeping the torso straight without any bending or sagging. Hold that position for about 20 seconds. While performing the move, draw your navel towards the spine by engaging the abdominal muscles. 
  • After 20 seconds, return to your original position. Do the same thing again on your left side. 

Bird dogThe bird dog exercise strengthens your lower back by engaging both core and back muscles at the same time. This is one of the most effective lower back workouts at home


  • Kneel on the ground with knees hip-width apart. And position your hands firmly on the floor about shoulder-width apart. 
  • Brace your abdominals so that you can stable your back and keep it flexible. 
  • Lift your right hand off the ground and point it out straight forward. At the same time, extend your left leg straight right behind you. Try keeping the leg and arms parallel to the floor. 
  • However, maintain balance for a few seconds and return to the starting position. 
  • Repeat the steps with the opposite arm and led.

2. Middle back workouts at home: 

You can perform the middle back workouts, both with or without equipment. No, I am not talking about the heavy machines. You can do it with a set of dumbbells or cable. 

Reverse snow angel: I bet you have made snow angels in your youth. Now use that childhood play to strengthen your middle back. Performing the reverse snow angel is super easy and fun. 

Middle back workouts at home


  • Lie on the exercise mat on your stomach, keeping your face down. 
  • Stretch your arms out over your head and legs behind you. Your palms should be facing down. 
  • Slightly raise your chest, arms, and legs from the ground. Do quick movements mimicking the snow angel. 
  • At the beginner stage, you can go back and forth 10 to 15 times.

Row exercises: I know there are various types of row exercises, and you can do most of these back workouts at home. Here I will talk about the rowing exercise with the resistance band. 


  • Anchor the resistance band around something solid. Then position the band at your chest level height. 
  • Stand keeping your spine straight facing the anchor. Maintain such a distance that there is no slack in the band. 
  • Slightly bend your knees and pull the band. While pulling, your palms should be facing in. Also, your shoulder muscles must contract at the time of the pull. 
  • You have to keep your elbows close to the chest.

3. Upper back workouts at home:

A pair of dumbbells can help you build a solid upper back. 

One arm balance row: This workout targets the arms, shoulders, and the entire back. If you are a beginner, start with small weighted dumbbells. Once you master the technique, you can lift heavier weights. 


  • Hold dumbbells in each hand and go to the high plank position. Your wrists should be under your shoulder and keep the head, hip, and knee in a straight line. 
  • Lift your right hand off the ground, pull it to your ribcage, and extend it fully to the sky. Also, while making the move, twist your body to the right side. Ensure that your arms are extended directly over your shoulder. 
  • Get back to the starting high plank position and repeat the workout on your left side. 

Wide bent over row: The bent-over row is pretty popular compared to the other upper back workouts at home. This improves overall body strength and builds muscles. 

Upper back workouts at home


  • Stand with the hip-width apart, holding a set of dumbbells. Keep your knees at a maximum of a 45-degree angle. 
  • Bend a little on your hip and lean your chest forward so that it becomes parallel to the ground. Keep your back straight and engage your core fully. Your arms should hang down, and your palms should be facing your shins. 
  • Now form a goal post with your arms by driving the elbows up and out. Squeeze your shoulder blades together while pulling back. 
  • Release and return to the original position.

4. Back workouts at home with weights 

If you work a lot on the computer or spend your day sitting down, try the following back workouts. These back workouts with dumbbells reduce your back pain and build strong muscles.

Renegade row

  • Begin with getting in a high plank position with dumbbells. Keep your arms extended and palms facing each other. Your wrists should be slightly wider than the hip-width apart. 
  • Now bend your right elbow and lift the dumbbell off the ground to your chest level. 
  • Lower the dumbbell to the floor and do the same steps with your left arm. 

Rear delt fly: You may also know this exercise as a reverse dumbbell fly. This workout improves your posture and strengthens your back. 


  • Holding weights in both hands, stand with your feet about shoulder-width apart. Let the dumbbells rest beside your legs and keep your palms facing in. 
  • Slightly bend your knees. Hinge at your hips until your back is almost parallel to the floor. 
  • Slightly bend your elbows and lift the dumbbells upwards. At the top of each rep, your shoulder blades should squeeze together. 
  • Now lower the weight and get back to the starting position.

5. Simple back exercises at home:

Here I will discuss all those simple workouts that you can do without using any equipment. 

Squats: I am sure all of you are familiar with the squats more or less. Though the exercise looks easy, it takes a lot of practice to do a perfect squat. This workout targets both the upper and lower back. As a result, you get a strong spine, too, by practicing squats. 

To perform a squat, first, move your hips back. Then bend the hips and knees to lower the torso. Pause for a second and get back to the upright position. 

Cat stretch: The cat stretches involve the spines and back muscles. This workout is great to ease back pain and a healthy spine. 


  • Start with coming down with your hands and knees. Align your wrists under your shoulder and knees under the hips. 
  • Take a deep breath. While exhaling, push your navel towards the spine. It will curve your back to the ceiling. 
  • Hold that position for a few seconds. Then relax and return to the initial position. 

Now you know doing back workouts at home is not tough. With a little motivation and dedication, you can have a strong back and a good body posture like anyone else.

Related: Choose The Best 30 Day Exercise Challenge With No Equipment