5 Back Workouts To Do From Home

Written by Nicholas Crusie — February 10, 2021

5 Back Workouts To Do From Home

At-home workouts have become very popular in recent years. Whether you’re a busy parent lacking free time or a young person lacking the cash needed for a gym membership, we completely understand why you’d want to exercise in the house. 

Working out at home saves you time, money, and stress. So many of us blame our low amount of exercise per week on “being too busy to work out.” Well, we can understand how driving to the gym, waiting for others to finish using equipment as you go about your routine, and then driving back home from the gym could take a decent chunk out of your day. 

But at home, none of these issues exist. Plus, you aren’t wasting money on gas, memberships, or fancy athletic wear. A living room and an old T-shirt will do!

Fortunately, there are plenty of quick and easy exercises to remedy back pain that can be done right from the comfort of your home. To save you all of the trials and tribulations that go into putting together a good workout routine, we’ve compiled a list of the best back exercises. 

T Raises

Which Muscles This Exercise Targets

T Raises target several of the muscles in your back, including the lats, the upper back, and the lower traps. This workout will also target your shoulder muscles. 

What You Need To Do This Exercise

No equipment required! For this exercise, all you’ll need is a relatively soft surface. Putting down a towel or a yoga mat will easily do the trick.

Once your mat is ready, you can go ahead and lie on top, face-down. Next, stretch your arms out as if you’re measuring your wingspan - palms touching the floor. 

You’re all set! You should be in the shape of a perfect letter T.

How To Complete This Exercise

Lift both of your arms up off of the ground at the same time. Your muscles will meet in the middle, flexing your upper back in particular. Hold your arms up in the air for a full second at a time. 

Pro Tip

To ensure that your muscles get the full effect of this exercise, make an effort to lower your arms slowly on the way down. When you release the tension in a gradual and controlled way, the resistance will yield better results.

How Many Reps You Should Complete

To start, try completing 3 sets, with 10 reps per set. Once you get acclimated to doing this exercise, you can increase the challenge by doing up to 10 sets, with 10 reps per set. 

If, for some reason, this workout becomes too easy for you, you can always incorporate weight substitutes that can be found in the home, such as soup cans or wine bottles. 


What Muscles This Exercise Targets

This portion of your workout will stretch out your back as well as work your obliques. A two-in-one exercise? Yes, please!

What You Need To Do This Exercise

Once again, no equipment required. This exercise can truly be done anywhere. 

How To Complete This Exercise

This Twister move, when executed correctly, will have you feeling the burn in no time. First, plant your feet flat on the floor. Grounding yourself and keeping stable will be important for this one.

Next, carefully squat into a chair pose. Position yourself so your legs are as close to a 90-degree angle as possible. Touch your palms together in front of you to create a prayer pose. 

Finally, twist your core from side to side, touching your elbow to the opposite knee as the other elbow is lifted high. Hold this pose on either side for 3 to 5 seconds, and don’t forget to maintain that chair pose as well! 

Pro Tip

Make sure you are pausing with your prayer hands facing forward in between your twists. 

This act of re-centering yourself and checking in with your balance will allow you to endure additional reps. While you’ll still be in chair pose, this serves as a quick mental break.

Also, do not forget to breathe. Breathing while exercising is very important, and while this may seem like an obvious piece of advice, many of us struggle to breathe deeply as we work out, causing extreme fatigue and even straining.

How Many Reps You Should Complete

We recommend starting off with a total of 20 twists, 10 on either side. If you are assuming the correct posture as you do this exercise, making a habit of these 20 twists will have you feeling strong and toned in no time. 

Single Arm Dumbbell Row

Which Muscles This Exercise Targets

These single arm dumbbell rows mainly focus on toning the lats - but guess what! Your back, arms, and shoulders will get a good workout from this one, too. That’s right; we’re working all the muscles today. 

What You Need To Do This Exercise

For a dumbbell row, you will need some variation of a weight. 

If you don’t own any 5 to 10 pound weights, have no fear. As previously mentioned, canned goods and bottles of liquid will do just fine. Some even use a jug of milk from their fridge!

How To Complete This Exercise

Stand with your feet hip-distance apart, one foot in front of the other. Generously bend your knees and push your hips back so that you are in a bit of a lunging position. Your core should be nearly parallel with the ground. 

Place one hand on your front, bent knee as you hold your weight in the other. Pull the weight up towards your front. Remember to release this tension with control for two reasons.

  1. You will see better results at a faster pace if you focus on the entire rep from start to finish. 
  2. You will greatly decrease the chances of pulling a muscle or inflicting other injuries upon yourself when you take your time exercising. 

Pro Tip

If this exercise is a challenge for you due to balancing issues, you can modify the rep! There is always room for modification, and you should never give up on a move just because its original form is difficult for you. 

To modify the single arm dumbbell row, try placing the hand that isn’t carrying the weight on a wall in front of you. This wall will help stabilize you, leaving no excuse not to complete the exercise.

Lastly, it is best to start with your weaker, non-dominant arm. This way, you will feel as though the exercise is easier on the second try rather than harder. 

How Many Reps You Should Complete

We recommend you do the single arm dumbbell row about 6 to 8 times per set and that you complete either 3 or 4 sets per workout. Adjust the heaviness of the weights and the number of reps as you build muscle!

Reverse Fly

What Muscles This Exercise Targets

This exercise targets the rhomboid muscles, which can be found in your upper back and shoulders. 

What You Need To Do This Exercise

A reverse fly can be done with light to medium hand weights or dumbbells. If you don’t have any weights at home, feel free to substitute them with canned goods or large water bottles. 

How To Complete This Exercise

First, choose whether you will be doing the reverse fly while standing, sitting, or lying down on your stomach. Only lie on your stomach if you have a relatively soft bench (or actual bench press) in your home. Otherwise, standing or sitting will be best.

  • Standing

From a standing position, bend forward at the hips until your body is at about a 45-degree angle. From there, with a weight in each hand, expand your wingspan to the point where your weights are as high as your shoulders. 

  • Sitting

First, sit upright in a sturdy chair. Next, bend your torso forward 45 degrees. Keep your neck in line with your back so as not to strain yourself. 

Between reps, your weights should hang about an inch or so off of the floor. Simultaneously lift the weights until your hands are aligned with your shoulders. 

  • Lying Down

Lie face-down on your bench. Let your arms, with weights in hand, hang down towards the floor. When you’re ready, lift your weights and expand your wingspan until your arms are in a straight line across your back. 

Pro Tip

Just like with all exercises, breathing is crucial. Do not force yourself to do more reps than you can, and make sure not to rush the reps either. Slow and steady wins the race when it comes to weighted workouts like these!

How Many Reps You Should Complete

We suggest one set of 12-15 reps of the reverse fly.

Now, It’s Time to Rest.

Once you’ve tested out all of these at-home back workouts, consider yourself successful. While these exercises don’t require all that much equipment, they are mighty and will yield incredible results when done correctly and consistently over time. 

One of the most important aspects of working out is actually the rest that you give yourself in between. Don’t forget to give yourself rest days! Without doing so, your body can experience burnout, and you could injure yourself. 

That’s why we’re recommending you get the perfect chair for your rest days. With this incredibly soft and convertible bean bag chair, you’ll be able to let your muscles fully recover as you catch up on your favorite TV shows, social media, or your current book. With your trusty PUK holding your phone or serving as a coaster, you’ll be comfortable all through your rest day. 

Now, you may be thinking you don’t have the room for this bean bag chair. Let us reassure you that this bean bag chair is perfect for any space

Sink in and enjoy as you provide your strong body with some much needed TLC!

In Conclusion

It can be intimidating to start a new workout routine. There are so many doubtful thoughts that tend to run through our minds. Yet we don’t have to start with such ridiculously hard exercises! 

We hope that these simple, modifiable back workouts help your back and fuel your day. Don’t let back pain stop you from living the life you want to live! 


Are Rest Days Important for Exercise? | Healthline 

16 Best Back Exercises - Back Workouts For Men | Men's Health 

15 Back Exercises to Strengthen Muscles and Prevent Injury | Healthline