6 Back Exercises To Do At Home to improve your posture || Dunnebells

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It is more common than ever for you to be stuck at home or in the office in front of a computer, sitting on a chair for long hours attending video conference calls, researching, and emailing all day. Although this may seem “easy”, it is taking a toll on people’s health. These long hours of being sedentary impact your mental health and your physical health in a negative way.

There is nothing glorious about this lifestyle and one of the parts of your body that are being negatively affected the most is your back. Hunching over laptops and phones all day, every day, along with all of the other daily chores you are doing is exhausting, isn’t it?

Instead of booking regular appointments to the chiropractor or massage therapist to take care of your problem, consider adding in some strengthening exercises in 8 week body transformation program. Completing these moves a few times each week will make a huge difference.

You don’t need to spend hours searching for different back exercises at home, your search ends here! I have you covered.

These are the top six easy back exercises by Dunnebells - online personal fitness coach to do at home that will help you maintain a healthy spine and feel your best.

Here is a list of those six back exercises to do at home to make sure your body looks and feels healthy. All movements are explained in detail so you can ensure your form is correct.

1. UPRIGHT ROW

The Deltoid muscle refers to a triangular muscle that is present in the uppermost part of your arm and on the top of the shoulder. The upright row exercise directly targets the deltoids. The upright row is a weight training exercise in weight loss programs that involves the deltoids, trapezius, and biceps.

Upright row: Stand tall, holding a set of weights in each hand with an overhand grip, hands about shoulder-distance apart. Keeping your chest up and your abs braced, raise the weight to your shoulders by pulling your elbows up towards the ceiling. Slowly lower back down to complete one rep.

Ways to upright row: To complete the upright row you can raise and lower both of your arms simultaneously so that it can help you rectify any dissymmetry or lopsidedness between both sides.

If one side of your body feels stronger than the other side, consider performing this move one arm at a time so that the muscles can be isolated and any uneven strength can be corrected.

2. BENT-OVER ROW

This is a compound weight loss exercise that works numerous muscles at once. It mainly targets the rhomboids and latissimus dorsi (lats), both of which are major muscles in the upper body.

You can perform a bent-over row by itself during any upper-body workout routine as one movement or you can add the bent-over row into other movements such as a deadlift.

How to bent-over row: Start by standing with your feet shoulder-width apart. Hold a set of weights by your side. Bend your knees slightly, keep your core tight and bend over at the waist, keeping your back away from rounding. Bend until your upper body us at a 45-degree angle. Brace in this position before raising and lowering the weights.

A barbell can also be used to perform the bent-over row. Pull the bar or weights towards your lower chest and slowly lower to complete one rep.

3. FRONT RAISE

The front raise is one of the best weight training and weight loss exercise, single joint back exercises to do at home that helps in strengthening the shoulders. Also, it helps in strengthening the anterior deltoids along with sustaining the core to provide comprehensive support. It is a great workout move for your shoulders to develop that lean, toned look. In addition to working your back muscles, it works your upper chest muscles (pectorals) and can be performed either seated or standing.

How to front raise: Start with your feet shoulder-width apart. Keep your back as straight as possible and plant those feet into the floor. Your arms should start by holding a set of weight horizontally on your thighs (palms facing your thighs). Brace your core and glutes as you lift the weights upward with arms out in front, palms facing down. To reduce stress on your joints you can have a slight bend in your arms. Bring the weights to eye level before returning the dumbbells to the starting position (lower slowly)

4. SINGLE-ARM ROW

The single-arm row is an exercise that is highly popular for building the latissimus dorsi (lats). This exercise helps in strengthening your upper arms and anterior core, along with providing hip stability. This is one of my favourite back exercises to do at home because when done correctly, can result in very noticeable changes in your back strength. Not only are you strengthening your back with this move, but when you lower the weight down you are also engaging your core so that your body can remain stable.

How to single-arm row: In this explanation, I will be telling you how to di this in a split stance.

Start with your right foot forward while holding the weight in your left hand. Engage your core, and hinge over from your hip (slightly lean forward). Once stable, pull the left elbow straight back past your hip (keep that elbow nice and close to your body). When you have pulled the elbow back, squeeze your back muscles before lowering the dumbbell back to the starting position to complete one rep.

5. RENEGADE ROW

The Renegade Row is a versatile, multi-joint and weight loss exercise that increases strength in the back, shoulders, the biceps, and the triceps. This exercise is a core training staple that is highly effective for your upper body strength and focuses on the development of your abs. It is one of the hardest abdominal exercises to get a lean and mean body. Imagine yourself holding a plank (using those core muscles to stabilize) and then adding in a row with the weights. It is hard but so good. You can do it!

How to renegade row: Start in a high plank position with two dumbbells shoulder-width apart. You can place your hands on the handles of the weights or next to them. Lockout one elbow and push that hand towards the ground while at the same time pull the other hand with the weight towards your waist. Lower the weight back down slowly into the high plank position. Alternate arms to ensure both sides of your body reap the rewards of this powerful back exercise.

6.REVERSE FLY

The reverse fly exercise targets the muscles on the back of your shoulders. This exercise helps in developing the back of your shoulders and the upper back, which is so beneficial for your posture while pulling those long hours on the computer. Reverse fly also works with the muscles of the middle back, particularly the rhomboids and traps.

How to reverse fly: You can do this seated or standing. In this explanation, I will cover the seated version.

Sit with your knees bent and hold a dumbbell in each hand. Lean forward at the hops, letting your arms hang down next to your calves with your elbows slightly bent. Slowly raise the weights sideways (laterally) until your elbows are level with your shoulders, or as high as you can go without any pain. Slowly lower the weights to the starting position to complete one rep. Be careful not to round your back as you perform this move. If you have tight muscles, this one may feel uncomfortable and I recommend you check out my article 6 of the best stretches for your back to improve your range of motion.

BACK EXERCISES AT HOME

Back exercises can help you strengthen the muscles, correct your posture, and relieve any discomfort you are experiencing in your back.

It doesn’t have to be perfect so before you start these exercises try your best to remove any high expectations from your mind.

Start by completing a few sets and reps of these popular and effective back exercises at home each week and you’ll notice a difference.

Once you are feeling ready to add more strength training into your routine you can then move onto one of my favourite circuits 6 exercises that everyone should be doing regularly that have incredible benefits on your body (with demo videos)

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