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A Back Workout

At Home

Is effective home training possible?


The answer is unequivocal: of course, yes!



Back workout at home has been proven to be very effective.

If you might think it’s impossible to define back muscles without a gym that’s not true.



For the equipment, it would be good to have one metal bar attached to the door, elastic band, and weights, but you are free to replace the weights with water bottles.



Here are some exercises you can consider if you want to workout at home:

back workout from home
lower back workout at home

A Back Workout At Home:

1. Elastic band


First, you have to hang the elastic band on a sturdy stand. Then take a pose with slightly spread legs.

Extend your arms in front of you at chest height and pull the elastic band towards you but so that your elbows remain at the same height.

Do 15-20 reps per set.


After that, do the same, but first with your left hand and then with your right. Rotate the head to the side of the arm with which you pull the band but do not move the hips.

15 repetitions with each hand are enough.

Another exercise you can do with the elastic band is the following:

Stand on the middle part of the elastic band and grab the ends with both hands. Stand in a semi-squat and lean forward slightly.

Keep your elbows close to your body first and then move them away.

Pull the band evenly with hands 15 times in a row.


2. Weights



Take two weights or bottles of water, spread your legs to the width of your hips. With gentle movements, raise your arms above your head and then lower them to shoulder height.

It is important that your back is straight and your legs are tightened.



Another exercise that is good for a back workout at home is:

Lie on your stomach, and take the weights in both hands.

During the performance of the exercise, the goal is to lift the head, chest, and arms off the floor.



20 repetitions are enough for both of these exercises.

back workout at home with dumbbells

3. Pull-ups



Pull-ups are a well-known exercise when it comes to shaping your back. They are part of an exercise that is quite difficult, especially for beginners, so it takes a lot of effort to make progress.

Therefore, it is also necessary to do the exercises correctly for a better effect and to avoid possible injuries. Pull-ups, in addition to having a good effect on strengthening the back, also partially affect the biceps.



When you do pull-ups you lift all your weight. Therefore, a lot of effort should be put in the beginning. To begin, grab the bar a little more than the width of your back and slowly rise to your chin. When you get up, stay in that position for a while and slowly go down.

Do as many repetitions as you can.




best back workout at home

4. Push-ups


Take a supine position, facing the ground, with your upper arms outstretched and with your hands resting shoulder-width apart (maybe wider or narrower depending on which type of push-up you do) while your feet are joined or slightly apart.

Inhale and bend your elbows, bringing your chest closer to the ground without bending your lower back.

This is also an exercise that can be quite difficult for beginners.

If you are one of them, it is perfectly fine to do this exercise leaning on your knees.



Dive Bomber Push-Up

This is a great exercise for the upper body.

1) Begin together with your hands and feet shoulder-width apart, and your hips raised in order that your body forms an inverted V.

2) Keeping your shoulder lowered far away from your ears, bring your chest forward between your hands as you bend your arms.

3) still glide through as you straighten your arms and convey your chest up. Your hips will now be hovering just above the ground. to end the push-up, reverse the glide, raising your hips copy.


Also, do as many repetitions as you can.

back workout at home men

5. Pulse rows



For this exercise, you need to lie on your stomach and put your hands next to your body.

Then raise your shoulders up and down as high as you can.



Between 10 and 20 repetitions during one series are quite enough.

If you want to read more about – back workout at home, or about fitness in general, you can do it here.

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