FIVE SIMPLE Exercises for a STRONG, SCULPTED BACK | At Home BACK WORKOUT for BEGINNERS 💪

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In my latest YouTube video, I shared five simple back exercises you can do from home. Doing exercises for your back is not only a great way to help strengthen your back, but it can also help to improve posture and counteract rounded shoulders. In this post, I share five simple exercises for a strong, sculpted back that you can do at home.

For each exercise, try to complete between 8 and 12 repetitions for each exercise. You want to choose a weight where the last 1-2 reps are difficult. If you cannot complete 8 repetitions with your chosen set of weights, the weights are too heavy. If you can complete more than 12 repetitions for an exercise, the weights are too light.

Equipment:
  • One pair of dumbbells

Exercise 1: Rear/Lateral Raise Combo

This exercise consists of a bent-over row and a rear lateral raise. Since this is a combination exercise, you complete each exercise back to back.

Reps/Sets: 8-12 reps, 2-3 sets

Rear Lateral Raise Combo.pnga) Bent Over Row

  1. Grab your dumbbells and bent forward at your hips while maintaining a straight spine.
  2. Let the dumbbells hang straight down from your shoulders with your palms facing each other.
  3. While maintaining a straight back, keep your elbows tucked beside your body, draw your elbows towards the ceiling of the room and raise the dumbbells towards your chest. Squeeze your shoulder blades together.
  4. Without moving your upper body, slowly lower the weights and straighten your arms to the starting position.

b) Rear Lateral Raise

*Segway into this move immediately after completing a bent-over row.

  1. From the hip hinge position, start this exercise with the dumbbells hanging straight down from your shoulders with your palms facing each other.
  2. Without moving your spine, raise your arms straight out to the sides, until they are in line with your body. Squeeze your shoulder blades together.
  3. Without moving your upper body, slowly lower the weights and straighten your arms to the starting position.

Exercise 2: Push-Ups

You can opt to do a push-up from your knees, or from your toes. You may also start by doing standing push-ups against a wall and slowly progress downward until you can do a normal push-up.

2Reps/Sets: 8-12 reps, 2-3 sets
  1. From your hands and knees, place your hands on the floor slightly wider than shoulder-width apart.
  2. Step out with your feet so you are in a plank position. Your body should be in a straight line – do not stick your butt in the air, and do not let your hips sag.
  3. Brace your core and with your elbows at a 45-degree angle, slowly lower your body towards the floor.
  4. Push your body back up to the starting position.

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Exercise 3: Quadruped AKA “Bird Dog” Exercise

This is an excellent exercise to strengthen your core and your back.

3Reps/Sets: 8-12 reps (on each side), 2-3 sets
  1. Start on all four’s. Kneel with your knees hip-width apart and your hands shoulder-width apart.
  2. Brace your core while lifting one hand and the opposite knee off the ground to form a straight line from your extended hand to your extended foot. Your hips should be squared throughout this exercise. Raise your hand/knee as high as you can while maintaining a straight back.
  3. Hold at the top of the movement for a few seconds, and slowly lower your hand and knee to the starting position. Keep your core engaged throughout the entire exercise.

Exercise 4: Side Plank

You may also opt to do this exercise from your knees.

4Reps/Sets: 30 – 60 seconds (on each side), 2-3 sets
  1. Lie on one side with your bottom elbow stacked under your shoulders and legs extended with the feet stacked on top of each other.
  2. Maintain a straight spine and head. Engage your abdominals, draw your belly button towards the spine.
  3. Lift your hips and kees away from the mat so your torso and body are in a straight line.
  4. Hold at the top of the exercise for 30 to 60 seconds.
  5. Repeat on the other side.

Exercise 5: Elbow Kisses

5Reps/Sets: 8-12 reps, 2-3 sets
  1. From a standing position, bend your elbows to approximately 90 degrees and raise both arms to the sides of your body.
  2. While keeping your core tight, maintain the 90-degree angle of your arms while drawing the elbows towards each other, in front of your chest.
  3. Open your arms back out to the sides.

 

 

If you enjoyed this workout and tried it at home, please give this post a like, and head over to my YouTube channel to comment about your experience. If you want more workouts, check out my Song Workout Playlist below for a great workout in one song!

xoxo,

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Song Workouts:

 

 

 

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