Back Exercises At Home To Build A Bigger, Stronger Back

Back Exercises At Home should be performed for anyone looking to build a bigger, more muscular back, or to strengthen their back. Many people will also perform back exercises at home to relieve back pain. This article will look at how you can build a bigger back and gain muscle by performing back exercises at home, something you may need to do if you do not have access to a gym.

A well developed back, obtained from correct back workout training, will help give you a V-taper shape, providing your body fat is low and you have a slim waste. The lats are what gives the “angel wings” look, popularised by Bruce Lee. There are literally dozens of different back exercises you can incorporate into your back workout. Many back exercises will require cables or gym machines, however there are a number of  back exercises at home that can be performed using dumbbells, barbells and even without equipment. Lets delve into what some of the most effective back exercises at home are.

Back Exercises At Home

Body Weight Back Exercises

Pull ups are known by many as the king of body weight back exercises. Some will even base their entire home back workout around just pull ups, and the different variations of these exercises. Pull ups, chin ups, close grip pull ups, close grip chin ups and so on. These are all back exercises that can be incorporated into your home back workout and give you great results. Pull ups should be a home back exercise that is first performed with no resistance. Just use your body weight to perform this exercise. When you can easily perform 12-15 reps, you should then look to begin adding resistance. You can do this by placing a weight disk or dumbbell between your legs.

These body weight back exercises can be performed almost anywhere, at home, in the gym at work, in the park. You don’t even need a pull up bar to perform the exercise, although I would highly recommend one if youre planning on doing back exercises at home.

Pull Ups

The king of back exercises at home, as previously explained! To perform a pull up, grab your pull up bar with your palms facing away from you. You can place your hands where you like, however the most common hand positioning is slightly wider than shoulder width. With a tight, firm, grip, pull yourself up. As your perform the exercise, imagine you are trying to squeeze your shoulder blades together so that they are touching. Pull up until your face is roughly in line with the bar, then slowly lower your body back down. Make sure you’re feet never touch the floor however.

DONT Speed up. Its important to perform the movement slowly, in order to work the back muscles.

DONT let your body weight drag you down. The negative part of the exericse is just as important. Make sure you slowly lower your body.

Chin Ups

Very similar to the pull up, the chin up sees you gripping the bar so your hands are facing you. The same type of grip you would use when doing a bicep curl. This chin up is easier than a pull up, in the sense that you are also using your bicep to help pull you up. This does not mean that this back exercise is easy however. Execution of this back exercise is the same as a pull up.

These back exercises at home can be performed with just body weight, or with resistance. When you can easily perform these exercises with 12-15 reps its time to add a weight disk or dumbbell to the exercise in order to increase the difficulty.

Home Back Exercises With Equipment

Pull ups will help give you a wide, broad look, however if you have dumbbells and a bench at home, then you can add some great home dumbbell exercises to your home back workout. Below I will list some back exercises to do at home if you have some dumbbells or a barbell.

Dumbbell Row

This is a great back exercise at home for men, teenagers or women. Back exercises at home such as this will help develop thickness to your back.

Use the help of a chair or bench, place your right hand on the bench and your right knee. Lock your left leg out and let the dumbbell hand in your left hand. Thrust your chest out, to help straight your back. Pull the weight up slowly, so that your elbow comes up high, but so it remains close to your body. The pulling motion should be felt in your back. Slowly lower the weight. That is 1 rep. perform 8-12 of these then swap arms.

Barbell Row

The barbell row is similar in principle to the dumbbell row, working the same muscle group. These back exercises at home will all help build thickness.

Bending over, with you back straight, but angled, and your knees bent, hold a barbell with both hands. Let the weight hang. With a tight grip, pull this bar upto your stomach slowly, squeeze at the top, then lower the weight.

Incline barbell rows can also be perform by laying belly first on a bench.

Dumbbell Pull Over

Lying with your back on a bench, plant your feet on the floor, and make sure your back is straight. Hoist a dumbbell directly above you, holding it with both hands. Lower the dumbbell behind your head, maintaining a slight bend in your elbows, then raise the dumbbell back to the starting position.

Putting it all together

After readnig this article you should have an idea of how to perform back exercises at home. Include these in your home workouts, and before long you’ll have a much bigger back. For more information & advice, subscribe to the blog or head over to the Shreddybrek Youtube Channel.



Adam Foster is an aspiring bodybuilder, and has been training since a teenager. As the founder of the website & youtube channel 'Shreddybrek' he shares his experiences and knowledge via informative videos and articles. Get in touch if you have any questions!

Posted in Workouts

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