When people think about exercising and working out, they think about their upper body and sometimes their torso. Getting your arms swollen and your chest puffed is the goal of many people when it comes to working out, however, what people often overlook is back exercise.


Yes, you heard that correctly.


Back exercises are just as important if not even more important than rushing towards gaining muscle in your upper body. Not only does back exercise help improve many exercises you’re going to do in the future, but it also helps with your posture. However, not all of us have the time and money to get a gym membership. Spending money and paying for gas or transportation is a drag. Not to mention the fact that there’s a pandemic and staying inside means staying alive.


With this in mind, we’re here to give you five simple back exercises that you can do in the comfort of your own home!



If you have TRX handles, this is the perfect back exercise to start with. With an overhand grip, grab the TRX handles and begin choosing your desired depth. The further down you go, the harder the rows will be. Make sure that your body is straight during the exercise and that you don’t use any momentum from your hips or lower body.

Do this 8-10 reps for three sets and increase or decrease the number of reps based on what you can handle.


Renegade Row


This exercise incorporates the benefits of both a row and a plank. This not only helps you strengthen your back muscles and posture, but it also helps your arms gain muscle as well.

  • With a dumbbell on each hand, get into a standard plank position.
  • Tilt your pelvis forward and squeeze your glutes to have a proper plank while you row the dumbbell.
  • Row it past your hips and repeat six times for three sets.

Bent-Over Row


The bent-over row targets a variety of back muscles and helps with posture.

  • Deadlift a barbell or two dumbbells.
  • Bend forward till your body is on a 45 degrees angle, straighten your back and lift the barbell to your belly button without using your lower body.
  • Maintain for 3-5 seconds and slowly return to a deadlift.
  • Repeat eight times for three sets.

Full Superman


This is one of the easiest exercises to pull off on this list. It targets the lower back muscles and needs no equipment.

  • Lay down flat with your stomach and on the floor with your arms stretched forward.
  • Lift your arms and knees at the same time.
  • Repeat 10-15 times for three sets.

Thoracic Rotation


This is more of a stretch than an exercise, but it also helps strengthen your back and help with posture. This exercise can also relieve back pain if you’re experiencing any if you’re always slouching.

  • Lie on the floor on your sides with both your hips and knees on a 90 degrees angle.
  • Take the hand that’s facing the ceiling and slide it to the other side so that both your shoulders hit the floor.
  • Maintain the position for around 5 seconds and repeat until necessary.

Are you ready for a healthier back and core? Try out these simple exercises now!

Author: Blogger