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Back Muscle Exercises at Home

Even if you don’t have the time to get to the gym, you still can get a great back workout at home. Target all muscle groups in your back with these simple and effective exercises in your own home. These back muscle exercises will help you increase your functional strength of your upper body. Maybe you didn’t know this but the back is the largest muscle group in our body, and doing effective back exercises will help you burn calories and will boost your metabolism.

Here are the exercises that will give you a strong and toned back in the comfort of your own home.

Hip Bridge


Lie on your back with your feet flat, your hip-width apart and your knees bent. Squeeze your butt as you lift your hips. There should be a straight line from your knees to your shoulders. Hold this position for 3 seconds and then lower slowly.  Do 10 repetitions.  This exercise will strengthen the muscles that stabilize your spine, including the muscles in your lower back.

Lat Pull-Over


Lie on your back with your feet flat and knees bent. Hold a weight in both hands over your chest with your arms straight up. Lower the weights straight back behind your head until your arms are parallel to the floor. Bring your arms to starting position over your chest while still keeping them straight. Do 15 repetitions.

Back Extension


Lie down on your stomach with your arms straight by your sides and your forehead facing the floor. Your feet should be flat against the floor. Lift your head and shoulders off the floor, squeezing your shoulder blades together and lifting your arms and hold for five seconds. Lower to start position and do 15 repetitions.

The Dog


Get down on all fours with your knees hip-width apart and your hands shoulder-width apart. Pull your stomach toward your spine. Don’t arch your back or rotate your hips. Extend your right leg back and your left arm straight ahead. Hold this position for three seconds. Repeat this exercise five times on each side.

Single Arm Overhead Squats


Stand with your feet shoulder-width apart and hold a weight in each arm. Hold one arm overhead and the other hand between your legs, keeping both arms straight. Push your hips back and lower yourself until your upper thighs are parallel to the floor. Keep your abs tight. Get back to the start position and do 15 repetitions. Switch arms and repeat the exercise.

Read more: Home Fitness Workout Routine