Back exercises at home

Why it works

A strong back holds you upright, balances the pushing muscles in your chest and shoulders, and makes lifting and carrying safer.

Rows, raises and extensions train the muscles between your shoulder blades and along your spine, the ones that often get weak from long hours of sitting.

Safety first

• Hinge from your hips with a flat back for bent-over moves.
• Move slowly and squeeze at the top rather than swinging.
• If you have back pain, a recent injury or a disc problem, check with a doctor or physiotherapist first.
• Stop if an exercise causes sharp pain or pain that travels down your leg.

The 8 exercises

1. 1

   One-arm dumbbell row

   Lats & mid back
   1. Rest one hand and knee on a bench or chair.
   2. Pull the dumbbell towards your hip, elbow close.
   3. Lower slowly.

   How much

   3 sets of 10 each side

   Easier

   Use a lighter weight or a band.

   Harder

   Pause at the top.

2. 2

   Bent-over row

   Upper back
   1. Hinge forward with a flat back, dumbbells hanging.
   2. Row both dumbbells towards your ribs.
   3. Lower slowly.

   How much

   3 sets of 10–12

   Easier

   Do it with a resistance band.

   Harder

   Lower over 3 seconds.

3. 3

   Superman

   Lower back & glutes
   1. Lie on your front, arms forward.
   2. Lift your arms, chest and legs a little.
   3. Hold for 2 seconds and lower.

   How much

   3 sets of 10

   Easier

   Lift arms only, then legs only.

   Harder

   Hold 5 seconds.

4. 4

   Y raise

   Lower traps & posture
   1. Lie on your front or hinge forward.
   2. Raise your arms in a Y shape, thumbs up.
   3. Lower slowly.

   How much

   2 sets of 10–12

   Easier

   No weight.

   Harder

   Hold light dumbbells.

5. 5

   Reverse snow angel

   Upper back & shoulders
   1. Lie on your front, arms by your sides, lifted slightly.
   2. Sweep your arms overhead in an arc, then back.
   3. Keep them off the floor.

   How much

   2 sets of 8–10

   Easier

   Make the arc smaller.

   Harder

   Pause overhead.

6. 6

   Bird dog

   Back stability
   1. On hands and knees, back flat.
   2. Reach one arm forward and the opposite leg back.
   3. Return and switch.

   How much

   2 sets of 8 each side

   Easier

   Move only the leg.

   Harder

   Hold for 3 seconds.

7. 7

   Band pull-apart

   Rear shoulders & posture
   1. Hold a band in front at shoulder height.
   2. Pull it apart until it touches your chest.
   3. Return slowly.

   How much

   3 sets of 15

   Easier

   Use a lighter band.

   Harder

   Pause at the chest.

8. 8

   Pull-up or towel row

   Lats & biceps
   1. If you have a bar, pull your chest up to it.
   2. Otherwise loop a towel around a sturdy door handle and lean back to row yourself in.
   3. Lower slowly.

   How much

   3 sets of 5–10

   Easier

   Dead hangs, or a smaller lean.

   Harder

   Slow negatives.

The routine

Rest 45–60 seconds between sets.

How often

Train your back two or three times a week. Many people benefit from doing more pulling than pushing.

Add reps first, then weight.

Frequently asked questions

Can I train my back without weights?

Yes. Supermans, Y raises, reverse snow angels, bird dogs, towel rows and pull-ups train your back with no dumbbells.

Which back exercises help posture?

Rows, Y raises, band pull-aparts and reverse snow angels strengthen the upper back muscles that hold your shoulders back.

Should I exercise with back pain?

Gentle movement often helps, but check with a doctor or physiotherapist first, especially if pain is severe, recent or travels down your leg.

Sources

• World Health Organization: Physical activity fact sheet
• CDC: Physical activity guidelines for adults

This guide is general information, not medical advice. Talk to your doctor or a physiotherapist before starting a new exercise programme, especially if you have a health condition.

More guides

• Chair exercises for seniors
• Shoulder workout with dumbbells
• Mobility exercises