9 Back Workouts At Home

Working the many muscles in the back is essential to bring strength and stability to your workout routine. 

For many of the Golden Era bodybuilders, back day was just as important as chest and arms. Samir Bannout was a great example of symmetrical back thickness, allowing him to also build serious muscles in the front.

However, serious thickness usually means heading to the gym to use the equipment to your advantage. Until now.

Have you wondered: what back exercises can I do at home?

Or maybe: how can I build my back muscles at home without equipment?

Today, we’re going to show you simple back exercises you can do at home without machines. You’ll see that you can get an effective full back workout without the need for typical gym equipment.

One exercise uses a towel and another a basic resistance band. Most people already have these items at home. You can also sub in dumbbells or kettlebells for the bands to increase the challenge. 

If you suffer from low back pain, as many desk-dwellers do, proceed with caution. 

If you haven’t already, be sure to check out our recommendations to stretch the lower back. You can use the stretches before or after this at home back workout routine.

Ready to get started?

1. Superman

The Superman is a bodyweight exercise that helps strengthen the posterior chain (lower back, glutes, hamstrings). Find a space you can lie down with your arms up above your head to complete this full back workout.

How to do it:

• Lay down on your stomach, chin on the ground, ankles close together with the top of your toes touching the ground. Your arms should be outstretched directly over your head, with your palms flat on the floor.
• Begin by engaging your shoulders, glutes, and back to lift your arms and legs off the ground. Your arms and legs should be at roughly the same height off the ground. Now, you should look like Superman flying in the air.
• Hold this position for 15 – 20 seconds before you lower back down to the starting position. 

Complete 10 – 12 reps of three sets, taking 30 – 45 second rest breaks between sets as needed.

Beginners: If you can’t hold for 15 seconds per rep, start by holding for 5 seconds and increase by 5-second increments. Take up to a minute rest between sets as needed.

Advanced: To increase the challenge, hold the position for 30 – 45 seconds per rep. You can also increase your rep count to 15 per set.

2. Band Bent-Over Row

For this at home back workout, you’ll need a light resistance band. This back exercise focuses on the middle and upper back, mainly the latissimus dorsi and rhomboids. If you have a barbell or dumbbells available, feel free to use them in place of the band.

How to do it:

• Grab the band with the loops in either hand and place the center of the band under your feet.
• Stand with your feet hip-width apart and your knees slightly bent.
• Hinge at the hips to get into the same stance as a dumbbell or barbell bent-over row.
• Begin by squeezing your back muscles as you pull the band towards your chest.
• Pause for a second at the top before you lower back down to the starting position. Make sure your back stays neutral throughout and you don’t round your spine while completing this back exercise.

Complete 12 – 15 reps for a total of three sets, taking up to a 30-second rest between sets as needed.

Advanced: If you need a more challenging workout, use a higher resistance band to really work your back muscles. You can also do this move using dumbbells or kettlebells.

3. Good Mornings (Hip Hinge)

This bodyweight back exercise is a great way to stretch and strengthen the posterior chain muscles. The stronger the muscles on the backside of your body are, the more stability you have in the front. 

How to do it:

• Stand up tall and place your hands on your hips with your feet slightly wider than hip-width apart.
• Engage the posterior chain and core, maintaining a neutral neck and shoulders slightly back.
• Bend forward at the hips until your torso is parallel to the ground.
• Bring yourself back up to the starting position, maintaining a neutral spine throughout.

Complete 12 – 15 reps for a total of three sets, taking up to a 45-second rest if needed between each set.

Beginners: If you’re new at hip hinges, you can try this move on a chair until you’re ready for the standing position. Sit straight up in a chair with your feet planted firmly on the ground, hip-width apart. Place your hands on your thighs and complete the exercise. Complete 8 – 10 reps of three sets.

4. Reverse Snow Angels

This lower back workout is easily done at home with machines or equipment. It looks deceptively easy but can be quite challenging as you progress through your sets.

How to do it:

• Lay flat on your stomach, arms to the side and legs stretched out, toes and palms on the floor.
• Begin by engaging your back, lifting your arms a few inches off the floor with your palms facing down.
• With your elbows locked and forehead touching the floor, move your arms out and up. Continue past your shoulders until your thumbs touch, then reverse the motion.
• Keep your hands and arms off the floor while completing the reps.

Complete this exercise with 12 – 15 reps and a total of three sets. If you need to rest, take 30 to 45-second breaks in between sets.

Advanced: Looking for more of a challenge? Then grab light weight plates in each hand to complete this back workout. If at any time your arms or the plates touch the ground, drop them and continue the reps.

5. Bomber Push-Ups

These are not your average push-ups. The bomber push-up made it into the back workouts at home lineup because it’s great for your upper back. Try this out if you’re a fan of push-ups and want a little variety. 

How to do it:

• Get into a normal push-up position but with your feet wide apart and hands shoulder-width apart.
• Push your butt up in the air until you’re almost in an inverted V position. Keep your knees unlocked and engage your core.
• Begin to shift your weight forward, lowering your torso until your chest is a few inches from the ground.
• Now, push your torso back and your butt up into the air, so you’re looking at the front of your legs. This completes the rep.

For a visual of the exercise check out this video.

Complete 10 – 12 reps and three sets. Take 30 – 60 seconds to rest between sets as needed.

6. Side Bridge

Work your lats while also boosting stability in your spine with this bodyweight back exercise.

How to do it:

• Start on your side, with your elbow on the ground under your shoulder and your feet together.
• Engage your core muscles for stability, raising yourself up so that your body is in a straight line. Only your feet, elbow, and forearm should touch the floor.
• Hold this pose for 20 seconds to complete the repetition.

Complete 12 – 15 reps for two to three sets. Take up to 45-seconds to rest between sets as needed.

Beginner: If you can’t hold yourself up for the entire 20 seconds, start with 10 instead. You can also do this same exercise with your knees on the ground.

7. Back Extension

This back workout can be done at home with just a towel and a bit of floor space. Work your upper back, shoulders, and neck muscles with this at-home workout.

How to do it:

• Lay face down flat on the floor with your arms outstretched overhead.
• Place your hands greater than shoulder-width apart, grabbing the rolled-up towel in each hand.
• Raise your chest up slightly and squeeze your shoulder and upper back muscles as you pull the towel back.
• Your hands should stop next to your shoulders, then push the towel back up to the starting position.

Complete 12 – 15 reps for at least three sets. Take 30 to 45-seconds between sets if rest time is needed.

8. Back Hyperextension

This is a great follow-up exercise to the back extension. The hyperextension allows you to engage all the back muscles from the neck down to the glutes. 

How to do it:

• Lay face down on the floor or a mat with your hands at your sides, palms up.
• Raise your hands off the floor, pushing up as high as you can go while squeezing your back muscles.
• Then lift your head up and hyperextend your back muscles. While you’re doing this, push with your hands down towards your feet to further squeeze all of those back muscles.
• Pause before lowering back down.

Complete 10 – 12 reps and a total of three sets. If needed, take up to 45-seconds rest between sets.

9. Back Widow

This middle and upper back workout will help to round out your at-home exercise routine. Grab some space on the floor and get ready to be challenged!

How to do it:

• Lay flat on your back and with your knees up and feet flat on the floor. Put your arms straight out in front of you.
• To begin, bring your arms to each side so your triceps are touching the floor.
• Now, squeeze your traps, upper back muscles, and delts to lift yourself until your middle back is off the ground. Your upper arm should also be off the floor, so only your elbow is touching.
• Hold for a second or two to really get the lower lats engaged. Then lower yourself back to the floor to complete the rep.

Complete 8 – 10 reps for a total of two sets, taking up to 45-seconds in between sets to rest if needed.

Advanced: If you’re ready to take it to the next level, increase the reps to 12- 15 per set and add an extra set. 

Final Thoughts

This at home back workout routine can help improve your back strength with little to no equipment. It’s perfect if you prefer to workout at home, don’t want to commit to a gym membership, or are short on time.

To get the most out of your back workouts at home, try Vintage Brawn™. It offers 24 grams of protein per serving along with a complete amino acid profile for long-lasting muscle support.

When life gets busy and you’re short on time, sometimes all you can manage is a quick workout at home. Use this workout to improve your back strength and stability, creating a solid foundation for serious gains in other muscle groups.

What is your favorite back exercise that can be done at home? Do you have a tried and true routine that you love? Share it with us in the comments below.