back workout at home

Here is a sample of a back workout routine that you can do with dumbbells at home. Dont let your lower back lumbar region sag or lift.

Some Upper Body And Arms Workouts Back Workout At Home Bodybuilding Workouts Back Workout

In this workout plan some of the exercises will need some equipment like a dumbbell and resistance band which you can keep at home.

. Perform 2-3 cycles if youre a beginner then start with 1 cycle and progress Very effective and simple to perform. Here are the best back exercises at home which will help you build stronger and heavy back. A2 Inverted Rows 48-12. Perform all 4 exercises in succession with no rest This is 1 cycle.

Use a glute-ham raise or a stability ball for this exercise and a set of light plates in each hand. 3 sets of 6 reps each. This at home back workout is done with minimal equipment dumbbell only and is only 10 minutes. Also it is mentioned in the best bodyweight upper back exercises with no equipment.

Keeping your lower back flat squeeze your glutes and push down through the floor as you extend your hips to stand up. Now lets start the workout. Your body should be diagonal to the floor. Dumbbell DeadLift For Back.

If you cant make your way to the gym for an upper back workout dont stress. Home Back Workout Highlights. If youre wrecked from deadlifts skip it. Do heavy bent-over rows toward the start of your back workout in lower rep ranges such as 6-8 or 8-10 in order to save your lower back.

Sample Back Workouts At Home A1 Towel Row Lat Emphasis 410 with a 5 second eccentric and 5 second isometric Keep your elbows tucked in so you. Deadlift to Clean to Snatch With feet shoulder-width apart and turned a few degrees outward bend your hips back and grasp the kettlebell handle. Engage abs squeeze glutes and lift all four limbs plus chest and head a few inches off the ground keeping your neck neutral by gazing. 3 sets of 8 reps each.

Extend your legs and rest the balls of your feet against the floor. It included a total of 8 exercises for a duration of 60 minutes. Dumbbell Incline I-Y-T Raises. You can use dumbbells for chainsaws upright rows bent.

Hey guysToday I will be showing you a home back workout that requires no equipment or weights. 2 Sets of 10 reps each. To work your back muscles at home do body-weight exercises like reverse snow angels hip hinges wall slides and pull-ups. THE MAT I USE Exercise 6X4.

Take 4 seconds to lower it back down. Row the dumbbell to your hip and then hold it in the top position 2 seconds. Keeping hips as still as possible lift one arm up to shoulder height. Dumbbell Back Workout Routine at Home.

How to do the exercise. This warmup exercise is great for your shoulders but theres plenty of payoff for your rear. Reverse the motion to lower the. A resistance band and pair of dumbbells allows you to do a variety of.

Bird dog is an excellent exercise to train and transform your back muscles. Moving your limbs away from your core makes this at-home back exercise an abs workout and balance challenge too. Band bent over row is the best back workout at home. If you only do one back exercise at home might as well grab a pull-up bar and rep out as many as you can as many days as you can.

Raise your torso and raise the arms outward slightly beyond a 90-degree angle into a W position to hit the rotator cuff and then lower back to the starting position. Rest 1 minute between cycles. Both beginners and professionals can do this workout easily. Hold a dumbbell in one hand and get into a split stance as described in the split-stance row iso hold above.

With your core engaged hinge forward at the hips pushing your butt back and. Start in a straight-arm plank with hands below and in line with shoulders feet slightly wider than hip-width apart. Secure your feet and let your arms hang down holding each dumbbell with a neutral grip. About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy Safety How YouTube works Test new features Press Copyright Contact us Creators.

Retract your shoulder blades and row the dumbbells towards the outside of the bench keeping your chest on the bench. Engage your core and make sure that your body forms a straight line from your head to your feet. You can easily build up your upper back strength at home with little to no equipment. You can do this back workout at home on the ground and use a.

It targets your upper back muscles and sculpts your core muscles. Bent-over dumbbell or kettlebell rows. Stand with your feet hip-width apart holding a dumbbell in each hand with your arms at your sides. The hand holding the weight should be opposite of the foot thats in front.

Slowly lower down until arms are straight and reset and repeat. You can do the entire workout in 10 minutes. Perform 4-10 reps for each back exercise. Dumbbells are easy to acquire and they can provide a lot of back workouts you can do in your garage or spare bedroom.

The 25 Back Exercises Superman Holds. Here are 10 exercises you can do at home without any equipment thatll get you a fitter more supple back. Tuck your pelvis under and make sure your back is flat. Lie on your stomach and slowly lift both your arms and legs.

Either way you want them to be durable and secure. Short of pullups or inverted rows youre pretty. You can also try doing standing push-ups and thrusters using a broomstick if you dont have a weight bar at home. All the best and stay strong.

Working your back using just your bodyweight is tough. HOW TO DO IT.

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