The events and uncertainty of this year have led to many changes, not only at a societal level, but in our personal lives as well. Specifically, working out at home has ramped up over the last few months, and you may have even been following some of my bodyweight workouts to help stay shredded without a gym.
I want to expand on the idea of structuring workouts at home, since we’ve all learned it really is a valuable tool to have in situations like we’ve experienced this year.
Specifically, I’m going to explore back workouts you can do at home, since the back is one of those harder areas to imagine working without a gym setup.
We’ll go over some affordable equipment pieces you might need, as well as specific moves that can target your back (we’re going to get a little creative with some elevated exercises, and some explosive movements), and I’ll give you some example videos you can reference.
(P.S.: if you want my full guidance on getting shredded with bodyweight alone, don’t hesitate to check out my courses and programs.)
Now, let’s hit that back!
Equipment For Working Out Your Back At Home
If possible, there are a few pieces of equipment you might want to grab if you’re planning on setting up a home workout space. These aren’t only good for your back, but will translate over to many other workouts.
• Kettlebells. Kettlebells are awesome for so many types of workouts, even HIIT. Standard kettlebell swings work your entire body (including your back) and are one of the best type of weights to have in your arsenal. Go slightly heavier when you purchase so they can also help you build.
• Dumbbells. Dumbbells are other versatile pieces to have around. They can be used for both upper and lower body workouts, and you’ll see some moves for your back using them below.
• Bands. Bands are great for moves like fly’s, but can also be used in the future for plenty of leg workouts as well. Plus, they’re portable.
• Pull Up Bar. Pull up bars can lodge in any doorway to give you a pull up bar you can use the same as the one at your gym.
• Tires. If you can get your hand on an old, heavy tire and flip it around the yard, you’ll be working every inch of your body. Not everyone has access to this, I know, but if you come across it – don’t hesitate!
• Heavy Water Jugs. They do in a pinch.
At-Home Moves to Work Your Back
Luckily, many of the moves that work your entire upper body also target your back, so I’ve included a mix of these plus targeted back moves using weights. Let’s go!
Pushups
They’re iconic, and they’ll never be overdone. Pushups are one of the all-time best moves for your upper body, including your back. The good news is you ca stick with the standard version, or you can even incorporate one-arm pushups (widen your feet to just over hip-width apart to keep your balance) and clap pushups, which involve exploding up into the pushup and clapping you hands together before lowering to the ground.
You can also strap a band around your upper back and shoulders and put it tight under your hands with tension, then push up against the band for some added resistance that mimics weight.
And finally, don’t forget about elevated pushups. For these, you’ll want to prop your feet up on a wall (the higher they are, the harder this will be) and push up. Yeah. They’re killers.
Bent-Over Rows
Grab a set of heavy (for you) dumbbells and, with a slight bend in your knees, bend over that your waist until your spine is parallel to the floor. Row the weights up toward your sides, focusing on bringing your shoulder blades together. Lower slowly and repeat.
Plank Rows
Grab those dumbbells again and set them in front of you as you get into a plank position. Space your feet a little wider than normal (slightly wider than hip-width) to keep your balance, then grab one dumbbell. Row it up, then lower it down. Repeat on the other side, and continue alternating. Make sure to keep your belly pulled in and back straight.
Pullups
Pullups are bomb for your back. Regular and chin ups (and one-armed if you’re up for it) target different areas of your back, so don’t forget to vary your grip.
A tip: lower yourself slowly during each rep. This is called eccentric training, and is one of the most efficient ways to build muscle.
Kettlebell Clean and Press
If you’ve got a kettlebell, these are awesome. You’ll want to set a kettlebell in front of you between your legs, with your feet spread just wider than shoulder-width apart. Bend over, keeping your back straight, and grab the kettlbell in one hand. Bring your other arm straight out behind you for balance. Now, pull the kettlebell up to your chest while simultaneously standing, using your glutes and back to pull the weight. Rotate your wrist toward your chest to grip the kettlebell, then push it over head. Lower back to your chest (use control) then lower back down to the floor, bending your knees and back into the starting position. Repeat on both sides.
Other Back Workouts:
Check out these videos that feature some awesome moves for your back; one features straight bodyweight and also engages your core, while the other does the same with just dumbbells. See the Instagram and YouTube channel for more!
22-Set Dumbbell Destroyer
As you can see, there are plenty of moves that can target and build your back just with simple equipment and bodyweight. I’d love to hear your experiences with working out at home, and see those gains! Let me know how it’s working for you.