Are you looking to for back workouts at home?
Unable to visit the gym and want to build muscle in your back?
Using large machines in the gym such as lateral pulldown machines are not the only way to achieve a lean toned back. So, if you are unable to travel to a gym there are great options to achieve the same results by working out from home using body weight at your convenience.
These back workouts at home will train the back of your body and build lean muscle tone while burning fat. These are body weight exercises and no equipment is needed, making it easy to perform at home without the need of machines or expensive equipment.
Perform each exercise below in a circuit and repeat 3 times for effective back workouts at home.
Key back workouts from home – Renegade rows
- Get in to a push up position with your hands on the ground directly under the shoulders, with the feet a shoulder width apart and your back straight.
- With your left hand pushing hard in to the ground, pull your right hand to the lower rib cage/abdomen area while squeezing the upper back and keeping the core braced and squeezing glutes to keep the body rigid. Lower your hand to the ground, and repeat the other side.
- Perform 5 reps each side. As you progress and get fitter, do 5 – 12 each side.
- To build more strength and muscle tone, you can perform this movement using dumbbells for more intensity.
- This is a functional movement that also engages the shoulders, triceps and back.
Superman Lat Pull down
- Lie facedown on the floor with your with your arms extended straight out in front with your legs straight behind you.
- Squeeze your upper back and while engaging your lower back, raise your chest and arms of the floor.
- From this position, bring your elbows towards your chest in a pull up motion, while squeezing the lats. Extend your arms back in front of you again. Perform this 10 – 15 times.
Lower Back Extension to boost back workouts from home
- Remain on the ground as with the previous exercise, with your arms extended straight out in front with your legs straight behind you.
- Place both hands on top of each other on the back of your neck.
- Squeeze your upper back and while engaging your lower back, raise your chest and arms of the floor.
- Repeat this 10 times.
These back workouts at home will train the back of your body and build lean muscle tone while burning fat. This workout focuses on using bodyweight making it easy to perform at home without the need of machines or expensive equipment. This is a perfect alternative for when it’s not convenient to travel to the gym.
If you have dumbbells, consider using them for the renegade push ups to increase intenstiy, or follow this routine.
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