8 Back Exercises You Can Do At Home For Fast results
Due to today’s hectic lifestyles, it is becoming more and more difficult for people to find time to dedicate towards strengthening their bodies in the gym or at home. With that in mind, read this article for 8 exercises you can do at home for fast results! Repetitions (with weight) of the following 6 exercises do not exceed 10-12. Slow motion is not necessary, only light weights that you can perform easily! This exercise list will provide a mix of compound and isolation exercises.
1. DB Dumbbell Squats on Flat Bench
The exercise is a compound since it involves movement throughout the lower body. Find a bench surface that allows for flat knees and feet. Sit in the bench until you can feel the resistance at shoulder height. Touch your heels to the ground, keeping thighs parallel with the floor, and take a low breath before sitting back into position with your hips below parallel with the floor. Finally push off of your dumbbells, driving through your heels and standing up .Repeat this exercise five times each way. Once you can perform 15 total reps correctly, move up onto higher planes of movement until you can perform a barbell double clean-and-press with 75% of your 1 rep max.
2. Chin-up and Pull-down Against the Smith MachineThe chin-up is an isolation exercise because there is no other weight placed on the body, only your own muscle strength. Teaching a student to do two reps will work their lats without putting the emphasis on their biceps or forearms. The pull down eliminates an elbow bend that could alter your form and susceptible to injury. Perform the set of pull downs for 5 seconds and immediately drop to negatives for 5 seconds alternating between goblet and lat pull downs until you can do 22 reps with 75% of your 1 rep max.
3. Wide Grip Lat Pull-down and Barbell Front SquatThe lat pull down emphasizes the lats but does not work the entire muscle area as the barbell front squat does. When performing a pull-down, it’s important to keep your elbows close to your sides and back from hyperextending. To increase overall lat recruitment during movement, eliminate bouncing and lower straight down without locking off at the bottom position.2 barbell Front squats + 10 warm-ups will build a wide base that supports weight throughout ranges of motion for legs for squats and deadlift
One of the most popular back exercises is the Pec Deck. The Pec Deck is a simple yet effective back exercise that can help to improve your back health and strength.
To perform the Pec Deck, you will need a sturdy bench and some weights. Position the bench so that your upper legs are parallel to the ground. Place the weights on your feet so that they are resting on top of the bench, and position your hands behind your head. Push up with your hips until you are standing up tall, and then slowly lower back down to the starting position. Perform five repetitions for each side.
Face Down Curls
One of the best exercises you can do to back muscles is the face down curl. This exercise will help to increase the strength and flexibility of your spine. It is also perfect for people who are uncomfortable doing back exercises in a gym because it does not require any equipment.
To do this exercise, lie on your back with your legs flat on the ground. Hold a weight in your hands and bury your chin in between your shoulders. Curl the weight up towards your shoulder blades, and then allow it to slowly lower back down to the starting position. Perform 3 repetitions each direction.
If you are new to this exercise, start with lighter weights and gradually increase the weight as you become stronger. Be sure to warm up properly before beginning this back exercise.
One of the most common back exercises is the cable row. This exercise is easy to do at home and provides great results in as little as 10 minutes.
To do the cable row, tie a rope around a sturdy post or tree, then hold on to the rope with one hand. Climb up the rope using your free hand, then let go of the rope and curl your elbow to return to the starting position. Do this exercise for 30 repetitions per side.
If you want to make the exercise even more challenging, try using a weight bench instead of a post or tree. This will add resistance and make the exercise more demanding. Use two weights in each hand to increase the challenge even further.
Impact Absorption Sit Ups
If you’re looking for a quick and easy way to improve your back muscles, Impact Absorption Sit Ups are perfect for you.
This exercise is performed by lying on your back with your legs bent at the knee, and your arms pulled up close to your chest. Then, you slowly raise your upper body until your chest and shoulders are off the ground, and hold for a second.
This motion effectively targets the lower-back muscles, which are essential for healthy spine alignment. And because it’s a simple exercise that can be done at home, it’s easy to start seeing results quickly.
To get the most out of Impact Absorption Sit Ups, make sure to practice regularly – even if you don’t see any immediate changes in your back muscles. The gradual increase in strength and flexibility will help you achieve the best results over time.
Hyperextension with Strap
You can hyperextend your back without using a partner or equipment by using a strap.
One of the easiest ways to apply back hyperextension is by using a strap. You can do this at home by strapping yourself to a sturdy piece of furniture. Hold your stretch for 30 seconds, and repeat 4 times.
Reverse Flys or Fly Wall Presses
One back exercise that’s a great way to get fast results is reverse flies or fly presses.
To do this exercise, start by lying on your back with your hands overhead and your legs bent at a 90-degree angle. Tighten your abdominal muscles and lift your torso and upper legs off the floor. Hold the position for 1-2 seconds, then release and press back down to the ground. Do this exercise several times per set.
Palms in Pull Ups or Palm Utilization Pull Ups
One of the most common back exercises is pulling up with palms facing forward. This exercise can be done using a variety of grips, and can be done at home using simple equipment.
To do pull ups with palms facing forward, start by laying down on your back with your hands at your sides. Then, pull your body up into a seated position, by grabbing onto the bar with palms facing forward. Keep your back flat and chest lifted throughout the exercise. Your elbows should be positioned perpendicular to the floor. Finally, lower yourself back down to the starting position.
You can also use pull ups with different grips to target different parts of your back. For example, you could do palm utilization pull ups by grasping the bar with one hand near the ends of the bar, and another hand further down towards the middle. This will engage more muscles in your shoulders and upper back.