We all want to transform our body but there are various reasons we can not go to the gym. One of the reasons is a physical reason, that you do not time to go to the gym. Some of us are not able to afford the gym, they come under economical reason. For both people who can’t afford a gym or not joining the gym with any physical issue, we have bought the best workout at home series. In these categories, you will access the home workout plan for all the muscles that means you can also transform your body even at your home.
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Today In this article we will be talking about best back workout at home. Add up these effective exercises in your home routine and feel the result. As we should be working out our back more hard as our front. Building up your back is beneficial for your body. If you don’t know how then have a look at its benefits.
Benefits of a back workout
- Improves your posture- Building aback will improve your posture to make you’re spinal more strong. A better posture will help you perform other exercises more effectively.
- Increases your personality- A stronger back will make you look heavier and broader in the gym. Yes, a bigger back makes you a bigger guy.
- Back pain problem- If you are suffering from back pain then working on your back is the best cure to your back pain. A proper back will avoid your back pain and makes you stronger.
- Sign of hard work- A stronger back is a symbol of your hard work and dedication. Yess it makes you look a bigger and stronger guy in the gym.
So do not miss the back workout even at your home. Here are the best back exercises at home which will help you build stronger and heavy back.
In this workout plan, some of the exercises will need some equipment like a dumbbell and resistance band which you can keep at home. Now let’s start the workout. All the best and stay strong.
1. Band bent-over row
Band bent over row is the best back workout at home. All you need is a resistance band to perform this back exercise. It usually targets your middle back and upper back. Resistance by a band will form your back the same as weights do. Let’s have a look at this crazy exercise.
How to do
Grab the ends of the low resistance band in your hand and stuck it below your feet. Bend your knees and keep your hips outer to make your back properly straight. Now pull the band from its ends by squeezing your back and feel the stretch in your back. pause at the peak and then return to the initial position. One rep is completed.
Complete 3 sets of 15, 12, 12 reps.
2. Renegade row
Renegade row is one of the best back workouts at home. All you need is a pair of the dumbbell to perform this crazy workout. It targets your middle back. The stretch you feel by dumbbell on your back will help you in building a strong back. Let’s do this crazy workout.
How to do
Hold a dumbbell in your every hand and lie down in a pushup position. Maintain a strong balance by squeezing your glutes and strengthening your core. Now use your lats to lift the dumbbell to the chest height. Pause for a while and feel the stretch in your back. Now return to the initial position. One rep is completed. Repeat the same with the other hand.
Complete 3 sets of 15, 12, 10 reps.
3. Dumbbell single-arm row
One of the best back exercises to build your strength back. Dumbbell single-arm row targets your lats and middle back. This back exercise is considered one of the best exercises. Both beginners and professionals can perform this back exercise easily. All you need a single dumbbell and a bench to perform this back workout at home. Let’s try this out.
How to do
Hold a dumbbell in your right hand. Rest your left leg on the bench and support the body with your left hand. Also, keep your back straight by bending your hips. Now lift the dumbbell upward Such that your palms are perpendicular to the floor. Pause for a second and feel the strain. Return to the initial position. One rep is completed. Repeat the same by switching your body parts.
Complete 3 sets of 15, 12, 10 reps.
4. Delt Raise
This home exercise for the back is all about focus and body control. Delt targets your back muscles. You must utilize your back rather than your arms during the workout. In this, at-home workout you have to raise dumbbells to your shoulder level. Let’s do this beast exercise.
How to do
Stand with feet hip-width apart and grab a pair of a dumbbell in your hand. Bend your knees slightly and put your palms facing each other. Now bend elbows and lift weight up to the shoulder level. Pause for a second and then gently return to the initial position. Here is your one-rep completed.
Complete 2 sets of 15 reps each.
Keep your core and glutes tight for focus and body control during the exercise.
5. Push-up hold
One of the best exercises to build a bigger back. As mentioned in the name Push-up hold is all about your body control. In this, at-home workout you have to slow down your body during release so that you feel the stretch in your back. The more you hold the more your back will stretch. Let’s now how to do this back exercise.
How to do
Lie down in a pushup position with your hands wider than shoulder-width. Keep your body straight from head to feet. Now lower your body by bending your elbows and hold in halfway. After one breath-hold now lower down to the lowest point. Now return to the initial position. One rep is completed.
Complete 5 to 10 reps.
6. Pullups
If you have a desire to build a v shape torso then pullups and chin-ups will be the best exercise. Pullups target your lats which give you a wider back. This at-home exercise can be easily performed without any equipment. All you need is a hanging bar to perform this beast exercise.
How to do
Pullups are similar to the Chinups. Hang in the bar with your hands wider than shoulder-width. Now lift your body upward to the peak. You will feel the stretch in your lats. Now slowly get back to the initial position. Here is your one-rep completed.
Complete 2 sets of 5 to 10 reps.
7. Plank
One of the best workout to strengthen your back. Plank targets your lower back. Look straight ahead to make this at home workout more effective. This back exercise requires body control and focus. Both beginners and professionals can do this back workout. Let’s try this workout.
How to do
Lie down on the floor and rest your whole body in your elbows. Look forward and keep your core tight. Now hold this position until you feel stretch in your core and back.
Hold it for 30 to 60 seconds.
8. Inverted row
By looking at this back exercise, you might be thinking that it is an easier version of the exercise. The inverted row is a killer move to train your back. All you need is a hanging bar to perform this exercise. This back workout at home is for both beginners and professionals. Let’s have a look at this beast exercise.
How to do
Grab a bar at shoulder-width apart with an overhand grip. Now bend your upper body and extend your legs such that your upper body is parallel to the floor. Bend your knees to balance your whole body. Now pull up your arms until the bar touches your chest. Pause for a second and feel the stretch in your back. Return to the initial position.
Complete 2 sets of 12, 10 reps.
9. Bent-over dumbbell alternating row
Working on each side individually is the best way to train your back. The bent-over dumbbell row is an effective back exercise that can help you build stronger and v shape back. It also improves your posture. This back workout is for both beginners and professionals. Let’s try this crazy workout.
How to do
Grab a pair of dumbbells, lower your torso by bending your knees and hips. Keep your feet shoulder-width apart. Hang the dumbbells at arm’s length. Lift one of your hand slowly to the top. Pause a sec and feel the stretch at your back and then get back to the starting position. Repeat the same with another arm.
Complete 10 to 15 reps each hand.
Please avoid rounding your lower back during this workout.
10. T raises
T raises is one of the best back workouts at home. This exercise will help you train your back more effectively. There is no need for heavy weights to perform this back exercise. Both beginners and professionals can easily perform this workout. Let’s try this beast back exercise.
How to do
Grab a pair of dumbbells and keep your palm facing forward. Stand with feet hip-width apart, lower your torso by bending your knees and shifting your hip backward. Now lift weights to shoulders height. Pause for a sec and then lower down the weights. One rep is completed.
Complete 2 sets of 12 to 15 reps.
Conclusion
In this article, we have analyzed the best back workout at home to get stronger and v-shape back. This includes the best home workout without any equipment or with light equipment. Add up these exercises in your back day and feel the effect. This workout plan is made for both beginners and professionals. All the best and thank you. Stay strong.
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Also, read our article on Best biceps workout at home Click Here