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:
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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
a) Bent Over Row
- Grab your dumbbells and bent forward at your hips while maintaining a straight spine.
- Let the dumbbells hang straight down from your shoulders with your palms facing each other.
- 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.
- 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.
- From the hip hinge position, start this exercise with the dumbbells hanging straight down from your shoulders with your palms facing each other.
- 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.
- 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.
Reps/Sets: 8-12 reps, 2-3 sets
- From your hands and knees, place your hands on the floor slightly wider than shoulder-width apart.
- 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.
- Brace your core and with your elbows at a 45-degree angle, slowly lower your body towards the floor.
- Push your body back up to the starting position.
Exercise 3: Quadruped AKA “Bird Dog” Exercise
This is an excellent exercise to strengthen your core and your back.
Reps/Sets: 8-12 reps (on each side), 2-3 sets
- Start on all four’s. Kneel with your knees hip-width apart and your hands shoulder-width apart.
- 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.
- 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.
Reps/Sets: 30 – 60 seconds (on each side), 2-3 sets
- Lie on one side with your bottom elbow stacked under your shoulders and legs extended with the feet stacked on top of each other.
- Maintain a straight spine and head. Engage your abdominals, draw your belly button towards the spine.
- Lift your hips and kees away from the mat so your torso and body are in a straight line.
- Hold at the top of the exercise for 30 to 60 seconds.
- Repeat on the other side.
Exercise 5: Elbow Kisses
Reps/Sets: 8-12 reps, 2-3 sets
- From a standing position, bend your elbows to approximately 90 degrees and raise both arms to the sides of your body.
- 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.
- 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,
Song Workouts: