back workout at home

All you need is a pair of the dumbbell to perform this crazy workout. Superman Back Extension.

Home Back Workout To Increase Back Strength And Width A Lean Life

Hold a dumbbell in one hand and get into a split stance as described in the split-stance row iso hold above.

. 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 at top of mat. Keeping arms straight and palms facing the floor bring arms out to the side in a wide arc and overhead bringing biceps by ears. The best workout for back at home would consist of HIIT exercises such as pushups leg raises planks superman pose Aquaman pose and a few stretches. Lie on your back on the floor or a workout mat facing up with your knees fully bent.

Wrap your hands around the sheets Take a few steps back from the door Lean back until theres tension in the sheets Then raise your torso up by performing a face pull. Brace your abs. Retract your shoulder blades and row the dumbbells towards the outside of the bench. Also fill a backpack with some weights and put it in the middle of a curtain rod for a makeshift.

Lift your core so your legs and torso for one straight line. The 28 Best Exercises to Build Your Back Get on the floor on your belly. Leading with your elbows pull your arms up and back pulling the. With bent elbows pull the band toward your hips and draw your shoulder blades together.

Grab two dumbbells of the same weight and lean forward. Alternate arms for the. Lie with your chest down on the floor reaching your arms straight out in front of you. Squeeze your glutes to raise your feet and legs engage your mid back and squeeze your.

The Best Back Workout At Home. Complete 3 sets of 15 12 12 reps. The 10 Best Back Exercises at Home. Reverse the movement to return to start.

Rest the entirely of your palm on each of the dumbbells and push yourself off the floor. How To Do Superman Back Workout. Keep your hands and arms straight throughout the exercise. Put the dumbbell back on the floor and do another rep on the opposite side.

Hold your core straighten your back and. Hinging at the hips knees soft chin down and back straight not curved. Bend knees lower your torso to about 90 degrees and press hips slightly back. The hand holding the weight should be opposite of the foot.

Renegade row is one of the best back workouts at home. Bend one arm and row your dumbbell up and into your ribs. Arch your upper back off the mat while keeping the rest of your body in contact with the floor. All these exercises and.

Hold for 20 seconds rest for 10 seconds. Secure your feet and let your arms hang down holding each dumbbell with a neutral grip. You want them to be set at shoulder-length apart. Hold for 35 seconds then.

Lay face down on a mat or flat surface with arms stretched out. Bend your knees and keep your back straight. Keep your arms straight and by your side pointing your thumbs up toward the ceiling. Youll need a resistance band for this back workout at home.

How to do it. Start in a bent over position. Extend your arms to your sides.