The Best Exercises to Strengthen Your Back at Home

It’s possible that you don’t think much about your back muscles — after all, they are out of sight and out of mind. You should pay them more attention.

It is essential to have strong back muscles to support the powers of the front ( abs, core muscles – we are talking about you!) Strong back muscles can also help maintain good posture and keep chronic issues like lower pain at bay.

“Our back supports us, allowing us to stand, bend over, and perform all necessary human action,” explains Eric Botsford, a National Strength and Conditioning Association-certified personal trainer and a frequent participant in high-level fitness competitions like the CrossFit Games and Tough Mudder events

We shouldn’t take these basic movements for granted. Botsford explains, “Humans sit more than ever, and as a consequence, our backs are weaker and more susceptible to injury.”

According to the National Institutes of Health, 80 percent of adults will experience back pain at some point. Botsford says keeping the back strong and healthy is vital to independent living.

It would help to keep your back muscles in top condition for good posture, mobility, and range of motion. These include the latissimus, rhomboids, and erector spine. Also, you can add some deeper muscles running parallel to your spine. Botsford advises that you should be careful to keep the intensity of your workouts high. If you have questions or concerns, Botsford recommends consulting with your doctor. He says that it’s important to remember these exercises. You should find a trainer to ensure you are on the right track. They can guide you through the progression.

Workouts

Botsford has developed three different exercises that target the entire back. They are suitable for all fitness levels. Start with the beginner circuit if back exercises are outside your fitness routine. Try the intermediate or advanced courses if you want a more challenging workout.

Botsford suggests you complete three rounds for each exercise, using a pattern of 30 seconds of work followed by 30 seconds of rest. As you gain strength, increase the frequency to three times per week.

You will need two heavy or heavy books of approximately the same size and weight and two light or medium weights.

Beginner Circuit

Hip Hinge Hold

You are standing with your arms by your side, feet at the hip to shoulder width apart. Keep your knees slightly bent rather than locking them. Also, keep your shoulders down and not tensed toward the ears.

Keep your lower back arched and push your hips as far back as possible. Lower your torso using your hips to hinge. Lower your torso until it forms a 45-degree angle with the ground (or as near as possible). Hold for 30 seconds, then reverse back to the start.

Hollow Hold

Hold weights in your hands to increase the intensity. Holding weights in your hand will increase the power. As you lift your arms, legs, and lower back so that your body forms a “C,” press your lower back against the floor. (Your shoulders and feet should hover several inches above the ground). Hold for a minute while you squeeze your abs and butts.

Dumbbell Deadlift

Hold a dumbbell each in your hands, palms facing outwards. (Choose a weight that you feel comfortable with). As you squeeze your shoulders, hinge your hips and bend forward. Lower dumbbells down the front of your legs to bring your torso parallel to the floor. As you return to standing, focus on shifting your weight through the midfoot. Repeat this for 30 seconds. Pay attention to your form; do not rush any part of the exercise.

Intermediate Circuit

Dumbbells Bent Over Row

Hold a medium or light weight dumbbell in each hand and stand with your feet hip-width apart. Hinge forward at your hips until your torso is at a 45-degree angle with the floor. Allow the dumbbells below your shoulders to hang. Draw the dumbbells close to your ribs while keeping your elbows straight and your arms tight at your sides—slowly lower weights to the starting position. Repeat for 30 seconds.

Dumbbell Fly

Hold a dumbbell of medium or light weight in each hand. Stand with your feet hip-width distance apart. Hinge forward at your hips until your torso is at a 45-degree angle with the floor. Lift dumbbells outwards and laterally, keeping your elbows slightly bent. Continue until you reach shoulder height. Slowly lower the weights to their starting position. Repeat for 30 seconds. Use your heaviest dumbbells to increase the intensity.

Dumbbell farmer carry

You are standing with your feet at hip width or less; place dumbbells beside each foot. Lift the dumbbells by bending forward and driving your heels. Standing tall with shoulders back, core engaged, and weights beside your thighs hanging, take quick, short steps to advance at least 50 feet. Continue walking for 30 seconds after turning around.