Physical strength and power may start with a strong core—but it won’t last long without a strong back. Yes, building a broad back contributes to the coveted V shape that gym novices and bodybuilders seek, but too often people neglect one of the most important muscle groups for strength, power, and injury prevention. Building your back muscles will protect you from back pain, injury, and spinal misalignment that can come from too much sitting at work, in the car, or on the couch — especially from slouching and staring at your phone. And it’s totally possible to do it from home, with just body weight back exercises.
The posterior back muscles provide our body with basic support. Building these muscles through exercises in a hinged position, such as row variations and even pull-ups and chin-ups, increases the stability we need for injury prevention. Upper back strengthening relieves shoulder, neck and chest discomfort. And if your spine is slightly curved, a firm upper back can help reduce scoliosis.
“A strong back supports a secure spine and helps us sit and stand with better posture,” says Cole Fritz, fitness coach and owner of Battle Born Coaching. He adds that there are “important bodyweight exercises that can be effective, especially if you have limited home exercise equipment.” Here are five bodyweight back exercises Cole recommends for building your back at home, which require little to no equipment.
Your Daily Back At Home Workout
Movement: Pull up Chair or Table
What does it do: Back, biceps and core
How to do it: Hang from the back of two chairs or the top of a table with your arms straight, palms in clasped hands (facing you). Bending your elbows, aim for a slow, controlled climb that lasts 3-5 seconds. Hold at the top for 2-3 seconds, then lower yourself gradually for 3-5 seconds. Repeat until finished.
How many: 3 sets. 30 seconds between each set.
Progression tips: In each session, try to beat your previous performance by doing 1-3 additional reps.
Movement: Towel Row
What does it do: Back, shoulders and core
How to do it: Stand in a bent position with your chest directly above parallel to the floor, feet shoulder-width apart. With your arms hanging perpendicular to the floor, grab a long towel by the handrails and stand on it, keeping your hands wider than shoulder-width apart. Pull the towel toward your body by pulling back on your shoulder blades and flexing your elbows. Continue pulling until your elbows are flat against your back, squeezing your back muscles. Hold for 15 seconds, then slowly release.
How many: 3 sets. 45 seconds to 1 minute rest between sets.
Movement: Chin-Up
What does it do: Back, biceps and core
How to do it: Hang from the chin-up bar by holding hands, hands slightly wider than shoulder-width apart. Bending your elbows, aim for a slow, controlled climb that lasts 3-5 seconds. Hold at the top for 2-3 seconds, then lower yourself gradually for 3-5 seconds. Repeat until finished.
How many: 3 sets. 30 seconds rest between each set.
Movement: TRX Horizontal Row
What does it do: Back, biceps and core
How to do it: Adjust the TRX’s arm length, then hang so you are horizontal, facing up, with your knees bent and your feet flat on the floor. Keep your hand in a neutral grip with your thumb pointing up. Pushing your elbows back, pull yourself up, engaging your glutes and core for stability. Repeat until finished.
How many: 3 sets. Rest 30-45 seconds between each set.
Movement: Dumbbell Gorilla Row
What works: Back, upper body, and core
How to do it: Position yourself in a hip hinge position, pushing your hips back so that your knees are behind your toes. Begin by gripping each dumbbell on the ground, and engaging your core and glutes for stability. Pull the dumbbell in your left hand toward your left hip as you row, pushing your elbows back and then back to start. Keep your chest facing down to prevent rotation. Repeat on the right side.
How many: 3-4 sets of 12-20 reps if using a lighter barbell or 6-8 reps if using a heavier barbell. 45 seconds to 1 minute rest between each set.
Progression tips: The bigger the hip hinge, the more challenging the exercise will be.
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