Guide To Back Workouts At Home: The 8 Best Exercises

Back day at the gym involves a ton of machines: row machines, cable machines, reverse pec deck machines, pull-up machines, etc. 

But what if you lost access to all of those machines? Is there a way to complete back workouts from home…with no machines and minimal equipment? 

I’m here to tell you that with just a set of dumbbells, resistance bands, and your own body weight, you can easily complete back workouts from home that will help you get a jacked back. 

We all go through phases where going to the gym is just a non-option. 

- Maybe you have a newborn. 

- Maybe you just moved. 

- Maybe you just hate leaving your house. 

- Or maybe COVID taught you how to effectively work out from home, and that’s your preference. 

Whatever your reasons, you’re here because the gym is just not your jam at the moment…but you still care about staying in shape. 

I remember back when my personal trainer sent me a list of equipment to use to make my own home gym, but the problem was: It felt overwhelming. Working out from home has its own challenges because, unlike when you’re at the gym, you don’t have a ton of easy-to-use equipment guiding you through how to work out. 

Today, I’ll show you 8 exercises that will revolutionize your back workouts from home and help you build major mass at the same time! 

1. Superman 

2. Push-Up Hold 

3. Dumbbell Reverse Fly 

4. Dumbbell Good Morning

5. Single-Arm Dumbbell Row 

6. Dumbbell Renegade Row

7. Seated Banded Row 

8. Banded Lat Pulldown

Back Anatomy: What Muscles Will I Work During My Back Workouts at Home? 

Your back is composed of many muscles, and before you begin your back workouts at home, it’ll be a good idea for you to get educated on what muscles you’re working and what they do! 

In my experience, knowing which muscle you work during each exercise helps your mentality. Working out is a mind game, and when you’re in the know regarding which muscles you’re working on, it helps you push that much harder on that last rep–as you envision this part of your back getting stronger and more ripped! 

These are the major muscles in the back: 

Erector Spinae

Where Are The Erector Spinae Muscles? 

The erector spinae muscles can be found along the spine–starting at the base of your skull and going all the way to your sacrum–just above your tailbone. 

What Do These Muscles Do? 

The erector spinae muscles don’t like surprise. They’re all about support and stability, as they help support your spine and maintain a good posture. They also assist with lateral flexion (side bending) and back extension (backward bending). [1] 

Trapezius

Where Is Your Trapezius? 

Your “traps” as we like to call them are trapezoidal in shape, and they extend across the back of your neck, shoulders, and upper thoracic spine. 

What Do These Muscles Do? 

Your trapezius assists with the movement of your shoulders and neck. [1] 

Rhomboids 

Where Are Your Rhomboids? 

This is a pair of muscles, and you can find them just between your shoulder blades. 

What Do These Muscles Do? 

These muscles engage during movement of your shoulder blades (scapulae), keeping them stable. [1] 

Latissimus Dorso 

What Are Your Lats? 

Your lats can be found on either side of your back. They’re large, flat muscles extending from the upper arm bone to the sacrum. They boast of being the widest muscle in the human body. [1] 

What Do These Muscles Do? 

These guys are responsible for shoulder movements. 

Best Routines for Back Workouts At Home 

Now that we know the important back muscles and the roles they play in helping your body perform daily activities, let’s dive in to some of my favorite exercises and workout routines for back workouts at home. 

First off: If you don’t feel like piecing your own routine together, let me recommend some of my favorite at-home back exercise routines. 

 

Back of Steel: Lower Back Strengthening Program: 

Why I Recommend This Routine for Back Workouts At Home: 

If you’re like me, you not only want to build bigger back muscles but you want to strengthen your back and prevent the possibility of injuries because–let’s face it–backs like to get injured and sore. 

One of the reasons why I recommend Back of Steel so highly is its focus on preventing back flare-ups, spasms, and pain. 

The exercises included in this program focus on helping you piece together a powerful lower back workout from home. 

It’s also not that big of a time commitment–giving you a 15 minute per day, 3 day per week schedule to follow that will result in ultimate lower back durability. 

You can purchase Back of Steel HERE. 

Flexible Back: Lower Back Flexibility Program

Similar in its focus on providing you with a comprehensive lower back workout at home, Flexible Back will be a perfect fit for you if you’re looking for stretches to help you gain mobility and flexibility for lower back pain relief. 

This program helps you increase the range of motion in your hips, glutes, legs, and spine. 

And through this 3-week morning and evening routine, you’ll experience fast lower back pain relief that will get you back to all the daily activities you love: going for a run, wrestling with your kids, or playing that game of pickleball–all without lower back pain! 

You can purchase Flexible Back HERE. 

 

8 Best Exercises for Back Workouts At Home & How to Perform Them 

Now, let’s get into some of my favorite exercises for back workouts at home. I’ve divided these exercises into 3 categories. 

- Back Workouts At Home With Zero Equipment 

- Back Workouts At Home With Dumbbells 

- Back Workouts At Home With a Resistance Band

 

Back Workouts At Home With Zero Equipment 

Exercise #1 for Best Back Workout At Home: Superman

If you had the chance to work out your back from home AND look like Superman in the process, how could you say no? 

How to Perform: 

1. Lie on your stomach on a yoga mat. 

2. Stretch your arms out in front of you–palms facing down. 

3. Engaging your shoulders, back muscles, and glutes, lift your arms and legs a few inches off the ground–assuming the classic superman position. 

4. Hold for 15-30 seconds. 

5. Slowly return to the starting position, and then repeat for 3 reps.

 

 

Muscles Worked: 

- Erector Spinae

- Delts

- Traps

- Glutes

- Hamstrings 

Exercise #2 for Best Back Workout At Home: Push-Up Hold 

This exercise gives a more steady and controlled approach to your push-ups. 

How to Perform: 

1. Start on your hands and knees–with your hands slightly wider than shoulder-width. 

2. Lower your body to just above the floor, and instead of going right back up, hold for 5-10 seconds. Painful, I know. But worth it. 

3. Return to the starting position, and repeat. 

 

 

Muscles Worked: 

- Erector Spinae

- Delts

- Traps

- Lats

 

Back Workouts At Home With Dumbbells 

Exercise #3 for Best Back Workout At Home: Dumbbell Reverse Fly 

How to Perform: 

1. Hold a pair of dumbbells, standing with your feet shoulder-width apart. 

2. Bending at your hips, hinge forward until your torso is parallel to the floor. 

3. Maintaining a flat back throughout the motion, raise your arms straight out to the sides. Keep your elbows bent with this motion, and squeeze your shoulder blades together. 

4. Pause. Then, slowly return to the starting position, and repeat.

 

 

Muscles Worked: 

- Delts

- Traps

Exercise #4 for Best Back Workout At Home: Dumbbell Good Morning 

For the barbell version of this exercise, check out our article: Good Morning Exercise - How To SAFELY Build Your Low Back. 

How to Perform: 

1. Stand with your feet hip-width apart. 

2. Rather than using a barbell, hold one dumbbell across your chest horizontally, holding both hands over the dumbbell. 

3. Slightly bending your knees and bracing your core, drive your butt straight back, and hinge at your hips. 

4. Lower your torso until you feel a stretch in your hamstrings and a slight rounding of your back. 

5. Now, reverse the motion, drive through the hips, and squeeze your glutes as you push your torso back up. 

 

Muscles Worked: 

- Erector Spinae 

- Traps

- Rhomboids 

- Lats  

Exercise #5 for Best Back Workout At Home: Single-Arm Dumbbell Row 

This upper back workout from home exercise focuses on the delts and is easy to perform with just a single dumbbell! 

How to Perform: 

1. Step back into a lunge position. 

2. Hold a dumbbell in one hand, and rest the other hand on your front leg. 

3. Lower the dumbbell to the floor until your arm is completely straight, keeping a straight back during this motion. 

4. Now, lift the weight up to your chest by bending your elbow, focusing on squeezing your shoulder blade as you pull the weight up. 

5. Slowly return to the starting position, and repeat.  

 

 

Muscles Worked: 

- Lats 

- Traps

- Delts

- Rhomboids 

Exercise #6 for Best Back Workout At Home: Dumbbell Renegade Row 

This is a great move to take your plank position to a new level! 

How to Perform: 

1. Begin in a high plank position–with your hands holding dumbbells on the ground–palms facing in. 

2. Feet should be shoulder-width apart. 

3. One dumbbell at a time, pull the dumbbell up toward your chest, bending your elbows and keeping your hips square to the ground during the entire motion. 

4. Lower the dumbbell back to the ground, and repeat on the other side. 

 

 

Muscles Worked: 

-  Erector Spinae

- Delts

- Traps

- Lats

- Rhomboids 

 

Back Workouts At Home With a Resistance Band

Exercise #7 for Best Back Workout At Home: Seated Banded Row 

How to Perform: 

1. Sit on the floor with your legs in front of you. 

2. Loop your resistance band around the soles of your feet, grabbing each end with your hands. 

3. Keeping your chest puffed out, your back straight, and your knees slightly bent, pull the band toward your beltline, squeezing your shoulder blades together. 

4. Slowly return to the starting position, and repeat. 

 

Muscles Worked: 

- Erector Spinae 

- Rhomboids 

- Traps

- Lats 

- Delts 

Exercise #8 for Best Back Workout At Home: Banded Lat Pulldown 

No surprise, but lat pulldowns are great for your lats! To complete this back exercise at home, you’ll need a resistance band. 

How to Perform: 

1. Attach a resistance band to a sturdy object above you–such as a pull-up bar or door frame. 

2. Grab the resistance band at a place that is about shoulder-width apart, and kneel or sit on the floor. 

3. Pull the band down to your upper chest, bracing your core and maintaining a straight back. Focus on squeezing the lats with this move. 

4. Pause. Then slowly return to the starting position, and repeat. 

 

Muscles Worked: 

- Erector Spinae

- Lats

- Traps

- Rhomboids 

- Delts

 

Back Workouts At Home: FAQs 

How Can I Train My Back At Home? 

1. Easy. Purchase an at-home back workout program for yourself–such as Back of Steel or Flexible Back. 

2. Or you can follow the 8 exercises in this article for a guide to complete your own back workouts at home. 

How Can I Build Muscle in My Back at Home?

If you’re wondering how to build muscle in your back from home without ever stepping foot in a gym, this happens through a combination of: 

1. Following routines designed to help you complete your back workout at home 

2. Knowledge of back muscles: Know what muscles you’re working and why! 

3. Eating right. Building muscle always comes with eating the right combination of carbs, fats, and proteins. There is not one right answer for how to do this because every single body is different. For more guidance about what to eat for maximum muscle growth, I recommend speaking with a nutritionist or a personal trainer.  

How Can I Work My Back Without Equipment?

1. The 2 no-equipment at-home back exercises in this article are a great place to start. 

2. Or check out the rest of our BLOG for other great back exercises. You’ll find a combination of back exercises with equipment and without equipment–such as this article about how to perform a Reverse Hyperextension with no equipment! 

What Exercises Work The Back Muscles? 

1. Start with the back workouts in this article, but no need to limit yourself! 

2. Check out tons of other back exercises on our BLOG, such as this article on 3 Quadratus Lumborum Exercises For Bulletproofing The Low Back and also our other article on the Single Best Exercise for Lower Back Pain.

 

[1] https://www.ncbi.nlm.nih.gov/