Back Exercises You Can Do at Home

Get your back toned and tight at home with these effective back exercises.

Whether you ended your gym membership or never had one, get rid of bra back bulge with these 5 back exercises you can do in the comfort of your home. #athomeworkouts #homegym #workoutathome #backworkouts #brabulge #backfat #backbulge #loseweight #strongback

Come on, you know where the back machines are in your gym right? Well if you don’t, it’s the group of machines that rarely have anyone on them. That’s because people like to work muscle groups that get attention, like biceps and abs.

However, those with strong backs will be the first to tell you it is one of the most important muscle groups on your body, not only for posture, but for any type of athletic movements.

Facts about your back muscles:

    • Your back muscles are the second strongest muscle group in your body; only your legs have more power.
    • A wide back creates the illusion of having a much smaller waist than you actually do. Therefore you look a lot trimmer than you really are.
    • Back training burns more calories than most exercises because they are the second biggest muscle group in the body.
    • For athletic movements, a strong back will enable you to throw further, climb and pull higher, or punch harder.
    • The lower back is used in nearly every exercise that you do for your entire body.

So, how do you exercise your back if you don’t have access to gym equipment? Easy, just follow the below workout I designed for you.


Get a strong and toned back with this workout you can actually perform at home with a dumbbell.  #dumbbell #workoutplan #workoutplanforwomen #workoutforwomen #backexercises #tonedback #fitover40


Feel free to add or take away reps if the exercises are too easy or difficult for you.

Supermans – 1 set – 8 reps

Lay face down with your arms out straight in front of you. Raise your arms and legs 6 inches off the ground. Hold for 3 seconds and return to the starting position.

I Pose Pump – 1 set – 18 reps

Lay face down with your arms extended by your side. Raise your arms and legs 6 inches off the ground. Pump your arms up and down.

T Pose Pump – 1 set – 25 reps

Lay face down with your arms extended outward. Raise your arms and legs 6 inches off the ground. Pump your arms up and down.

Bird dog  – 1 set – 8 reps

On your palms and knees with your eyes facing the ground, raise one arm and the alternate leg in line with your back.  Hold for 3 seconds. Every two times you raise your leg is one rep.

Bridge– 1 set – 8 reps

Lay on your back with your knees bent and feet hip-width apart. Put your arms at your side and lift your hips. Hold for 3 seconds and return to starting position.

There you have it, 5 back exercises you can do anywhere and anytime without any equipment. Of course, if you have a gym membership you could add many more back exercises to this workout, such as lat pull downs and pull ups.

Always be sure to stretch your back after a workout to reduce soreness and stiffness. 

This article was authored by Michael Volkin, inventor of Strength Stack 52 bodyweight exercise cards and the all new Weight Loss Stack 52, the most fun and unique way to lose weight. 

3 Replies to "Back Exercises You Can Do at Home"

  • comment-avatar
    August 20, 2014 (12:50 am)

    So delectable! That looks impressive.

  • comment-avatar
    Fit Corner September 30, 2014 (9:07 pm)

    This looks like a great workout that I can add to my home workout routine. Thanks for sharing this. I’ve been really aiming to improve my posture and back muscles.

  • comment-avatar
    Anna Dotsnko July 20, 2020 (6:31 am)

    Hi Dee! Amazing video exercises, sooo thank you!I can do them at home what is really important during this turbulent time. For all who have sedentary work I’d also recommend to pick up the best ergonomic chair for low price. Please think about your health before it begins to hurt.