9 Best At-Home Back Exercises (From a Trainer)

In an era when humans are sitting more than ever, you probably want to give your back a little more attention.

And the best way you can do that is by working your back muscles regularly.

Here are a few reasons why you should strengthen your back.

• Healthy and strong upper body muscles—back muscles, in particular—protect you from lower back pain, injury, and poor posture.

The low plank is an at-home back workout that can strengthen your back, chest, shoulders, neck, and abs.

This exercise promotes good posture, which can protect you against back pain [1].

Starting position: Lie on your stomach and place your forearms on the floor.

Bend your elbows directly below your shoulders. Extend your legs and rest the balls of your feet on the ground.

This back exercise strengthens your lower back, hamstrings, and glutes all in one quick movement.

Starting position: Stand with your feet shoulder-width apart and hold one dumbbell across your shoulders, behind your head.

1. With your knees slightly bent and your torso straight, slowly hinge your hips forward until your upper body is almost parallel to the floor.
2. Hold for a few seconds, then return to the start position.
3. Complete 10 to 12 reps.

This at-home back workout proves that you don’t always need heavyweights to make huge gains.

Starting position: Grab a pair of lightweight dumbbells and stand with your feet hip-width apart.

1. With a slight bend in your knees, shift your hips back and lower your torso until it’s almost parallel to the ground.
2. Bring the weights together and turn your palms to face forward.
3. Lift the weights up to shoulder height and lower them back down, keeping your arms straight.
4. Make sure your core and glutes are engaged throughout the entire movement.
5. Do 10 to 12 reps.

This back workout will help improve your core stability and control.

Starting position: Get into a push-up position with your hands slightly wider than shoulder-width. Keep your feet hip-width apart and make your body form a straight line from your head to your heels.

1. Bend your elbows and slowly lower your body until it’s a few inches above the ground.
2. Hold for one deep breath, then push yourself halfway up and hold for one deep breath.
3. Lower back down until you reach the lowest point, then hold again for one deep breath.
4. Do five reps

The quadruped leg raise is a great back workout that stabilizes your core and strengthens the entire abdominal region as well as your glutes and hamstrings.

Starting position: Get on all fours and place your hands shoulder-width apart, directly under your shoulders. Slightly bend your elbows and keep your knees directly under your hips.

1. Make sure that your body is parallel to the floor and forms a straight line from your head to your buttocks.
2. Extend your right arm forward and bring your left leg back while keeping your back straight.
3. Hold this position for three to 10 seconds, then lower your limbs back down to the start position.
4. Do the same movement for your other leg and arm.
5. Do eight reps for each side.

The seated reverse fly targets the rear shoulders and the major upper back muscles, helping improve your posture and balance. You may add resistance to this back exercise by using dumbbells.

Starting position: Sit on a chair with your legs bent, feet flat, arms extended down, elbows by your thighs, and your torso tilted forward at 45 degrees.

1. Lift your arms out to your sides and up toward the ceiling until they go above your back.
2. Try not to move anything else in your body as you lift your arms.
3. Complete 10 to 12 reps.

This is an excellent at-home back workout for working your lats and increasing your width.

Starting position: Stand with feet hip-width apart and hold a light- or medium-weight dumbbell in each hand at your sides. Hinge forward at the hips until your torso forms a 45-degree angle with the floor, allowing the dumbbells to hang below your shoulders with your wrists facing in.

1. Slowly pull the dumbbells up next to your ribs, drawing your elbows back and keeping your arms tight on your sides.
2. With control, lower the weights back down to the starting position.
3. Do this for 30 seconds.

Apart from the glutes, this exercise works your hamstrings, lower back, and abs. It also helps decrease lower back pain.

Starting position: Lie on your back and bend your knees so that your heels are directly under your knees. Keep your arms at your sides with your palms facing down.

1. Tuck your pelvis under to keep a flat back and pull your shoulder blades together and down.
2. Raise your hips toward the ceiling as high as you can. Keep this position for at least 10 seconds.
3. Lower your hips and try not to touch the floor before you lift it back up again.
4. Complete 10 to 12 reps.

This last exercise is a great workout for strengthening the erector spinae muscles that support the spine.

Starting position: Lie on your stomach with your arms bent at 90 degrees, elbows in line with your shoulders and forearms on the floor. Keep your legs extended with the tops of your feet on the mat.

1. Contract your core muscles and lift your head, chest, and arms a few inches off the floor.
2. Keep your neck long and extend your arms straight forward, bringing your biceps to your ears.
3. Reverse the movement to return to start.
4. Complete 10 to 12 reps.