Then, bring your body back up to the starting position by driving your arms downward by engaging your lats. Moving your limbs away from your core makes this exercise for back fat an abs workout and balance challenge, too. Start in pushup position with hands slightly wider than shoulder width, feet hip-width apart. Rest only briefly (about a minute or so) between circuits. Testimonials and examples used are exceptional results and are not intended to guarantee, promise, represent and/or assure that anyone will achieve the same or similar results. Then, over time you can progress by raising your legs and upper body a little more while slowing down the tempo of your arm circles. And ideally you want to use a rep range of roughly 10-15 reps per set. You'll seriously sculpt your chest, too, while doing this exercise for back fat—as long as you don't let your hips drop when you lower to the ground. the muscles along the entire back of your body are called the posterior chain.). An alternative if you’re not using sheets though is to perform a sliding version of these on the ground. Grab a pair of light-weight dumbbells and stand with feet hip-width apart. Your palms should face downwards and your feet should be about hip-width apart. Best Back Exercises If you want to learn what it takes to create the “best back workout”, then you need to read this article. With these 10 back exercises and a set of dumbbells, you can create at at-home back workout that builds muscle for good posture and a strong upper body. This is just as you would in a pull-up or lat pulldown. This at home back workout is done with minimal equipment (dumbbell only) and is only 10 minutes! Add these dumbbell back exercises to your upper-body workout for a stronger back. Keeping hips as still as possible, lift one arm up to shoulder height. I like to include forearms with this workout but there is a theory that forearms are a little like abs in that you can work them more often then other muscles. 10-minute upper arms blaster. This includes the mid-traps and rhomboids, which allows for more back thickness. When done properly you should feel these light up your mid-back muscles. Return to your half-way point for one more hold. 10-minute home cardio workout 10-minute home toning workout 10-minute legs, bums and tums home workout 5-minute wake-up workout ... Keep your hips forward during the exercise. You'll need: A pair of light-weight dumbbells and a pair of medium-weight dumbbells, (Related: 10 Best YouTube Accounts for Free At-Home Workouts). Rather than cranking out hundreds of reps, incorporate more isometric back exercises in your at-home workout to help build muscle. The best part? To hit some of these important muscles you can perform wall slides instead. Familiar with home workouts? Once you have that setup ready, we’ll perform bodyweight lat pulldowns with it: If these are too difficult, you can regress them by bending your knees and then using your legs to help push you up during each rep. Then, over time you can use your legs less and less by gradually straightening them. Then, as you get stronger you can perform them with your feet together. Don't let your lower back sink. Required fields are marked *, The BEST At Home Back Workout For Growth (NO EQUIPMENT). And then gradually increase the range of motion by letting your arms travel further overhead. Then, use your lats to control your body back down to the ground and repeat, Hold onto something for grip on your hands, like shoes, for example. Twenty months and 17 pounds later, I came away with 10 big lessons. Start in a straight-arm plank with hands below and in line with shoulders, feet slightly wider than hip-width apart. And this is especially so when you don’t even have a pull-up bar. And you want to think about driving your elbows backward to best engage the lats as you raise your body up. If you can’t make your way to the gym for an upper back workout, don’t stress. While this move focuses on your glutes, hamstrings, and inner thighs, it's also a great at-home back exercise too. Instead of the other way around. Do this twice per week, giving yourself at least two days rest between workouts. Most people head into a workout focusing on the areas we consider the most noticeable—butt, stomach, legs, etc. Which can be made easier by bending your knees and using your legs for assistance. Time for a round of twister—but in the form of an at-home back exercise. To develop this core stability, your abs and back have to learn to work together. 10-minute firm butt workout. Where you lean your back against a wall and slide your arms up and down against it mimicking a shoulder press movement pattern. Then, all the way behind your back while twisting them such that your palms now face upwards when they reach your back. Place your forearms on something that can grip the floor like a yoga mat or even shoes, Then, while keeping your elbows tucked close to your sides, you want to simply drive your elbows down towards your torso to slide your body, Lean back until there’s tension in the sheets. After the last exercise, rest 1 to 2 minutes and repeat the full circuit 2 more times (3 times total). Repeat with the other arm and leg. When it's done right, the deadlift is an excellent back exercise. The basic dumbbell row is one of the best exercises for your back, attacking both the lats and rhomboids. © Copyright 2020 Meredith Corporation. Baby Got Back: At-Home Back Workouts If You Have 10 Minutes, 20 Minutes, or No Minutes Medically reviewed by Jake Tipane, CPT — Written by Danielle Simone Brand on May 25, 2020 Warmups But by executing and progressing this workout properly over time as you get stronger, you’ll be able to build your back in the comfort of your own home. Here, you’ll want to: This exercise is quite similar to the sliding lat pulldowns done earlier. All you need is a barbell and a few free weights. And pull your elbows down and back to lift your body off of the ground. Lay flat on your stomach. And this is especially so when you don’t even have a pull-up bar. Start in push-up position and bend one leg behind you so the bottom of the foot is facing toward the ceiling. Try to get your chest and thighs up off the ground if you can. this link is to an external site that may or may not meet accessibility guidelines. Replaces: Dumbbell pullover/ straight arm pulldown. 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