Back workout – Effective back exercises for the gym & at home

Here you train the upper part of the back, specifically the lats and upper back.

• Use a pull-up bar and hang with an overhand grip.

• Pull yourself up by bending your arms and pulling your shoulder blades back.

• Lower yourself back to the starting position in a controlled manner.

• If pull-ups are challenging, use a rubber band aid or assistance machine.

• Repeat for 3 sets x as many repetitions as you can manage with good technique.

Do you want to workout your back using dumbbells? Here are some good examples of back exercises with dumbbells that you can do both at the gym and at home.

Single arm rowing:

• Lean against an exercise bench with one knee and hand, and hold a dumbbell in the other, straight-hanging arm.

• Keep your back straight and let the dumbbell hang straight down.

• Pull the dumbbell up toward your hip by bending your elbow and pulling your shoulder blade back.

• Then, lower the dumbbell again under control.

• Repeat for 10-15 repetitions on each side.

Bent Over Rows:

• Standing with a dumbbell in each hand, bend forward at the waist with a slight bend in the knees.

• Keep your back straight and the dumbbells hanging straight down.

• Pull the dumbbells toward your hips by bending your elbows and pulling your shoulder blades back.

• Lower the dumbbells under control again.

• Repeat for 10-15 repetitions.

Renegade Rows:

• Start in a plank position with a dumbbell in each hand and hands on the floor.

• Pull a dumbbell up to your chest while keeping your body in a stable plank.

• Lower the dumbbell under control and repeat with the other hand.

• Repeat for 10-15 repetitions on each side.

Swimmers:

• Lie on your stomach with a dumbbell in each hand.

• Lift your upper body and legs off the floor while moving your arms back and forth as if swimming.

• This is an excellent exercise for the upper back and shoulders.

• Repeat for 10-15 repetitions.

• Have a well-defined goal. Whether you want to increase back strength, build muscle, or improve posture, setting clear goals will help you stay motivated and focused throughout your back workout journey.

• Consistency is the foundation of progress. Dedicate specific days to working your back muscles and stick to your plan. Progress may seem slow at times, but remember that small, consistent efforts yield significant results over time.

• A varied back routine targets different muscle groups for optimal development. Focus on the upper, middle and lower back muscles, as well as rear deltoids, to create a harmonious and balanced physique.

• To see consistent gains, gradually increase the resistance or intensity of your exercises. This may mean adding more weight, increasing repetitions, or challenging your body in creative ways.

• Pay attention to how your body reacts to different exercises and adjust accordingly. Always prioritize good form to prevent injuries.

Want more training tips and fun workouts? Check out our other fitness articles and find tips on home workouts, kettlebell workouts, arm workouts, leg workouts, and more!