Best Back Workouts At Home

back workouts at home

Work on that V-physique with this back workout

The lats (latissimus dorsi), rhomboids, and traps compromise what most bodybuilders/weight lifters refer to as the back. This can be a very powerful tool in your day-to-day activities. It is right up there with shoulders as one of the main muscle groups that will give you that upper body V-shape and can increase your functional strength!

Below you will find a simple at-home back workout that can be done within 15 minutes to help improve the strength of your back. Like all our workouts, all you need are dumbbells and resistance bands.

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Here’s a great at-home back workout

Kneeling High Band Pulldown

This exercise is great because you can really focus on one side of the body at a time by hitting the lats in this exercise.

Make sure to get a full range of motion and extend all the way when in the resting position. Bring the band all the way down beside your chest during the contraction stage and concentrate on contracting your lats (basically the muscles on the backside of your armpit).

At-Home Back Workout

Straight-Arm Pulldown

This is also a really good exercise for the lats and should be included in any back workout. Make sure to keep your arm straight (elbow slightly bent) and slightly stooped forward (giving you a larger range of motion). Keep the back straight though! Bring the band down to your side in a controlled motion, really contracting the lats.

At-Home Back Workout

Sitting Band Row

This workout hits the lats, rhomboids, and traps! To increase the resistance of the exercise wrap the band around your food as shown. Once again fully extend. During the contraction stage, bring the bands all the way to your lower pecs. Keep your elbows in towards your side and focus on squeezing your shoulder blades together to work the middle back!

At-Home Back Workout

Kneeling One-Arm Band Row

Like the sitting band row but this will help you hit one side of the body at a time. Also if you have trouble getting on and off the ground, this could be a good alternative. All the same, principles apply to the above exercise.

At-Home Back Workout

Bentover Dumbbell Row

This exercise is great for the middle back and fundamental in the back workout. Find a sturdy bench or area where you can perform this exercise. Keep your upper body parallel to the bench. Lower the weight straight down and pull it straight back up to beside your chest contracting the middle back and lats at the same time.

At-Home Back Workout


This is a great compound exercise to work both your back, biceps, and chest (along with core for stability). After performing your usual pushup, back in the resting position pull one weight at a time straight up to your side like your typical row. After hitting both arms go back to your typical pushup and repeat the process!

At-Home Back Workout


There you have it a super simple, quick back workout!

I didn’t include pull-ups because most people don’t have the facilities to do them, but if you do make sure to include them because they are one of the better exercises out there! Perform each exercise for 12-15 repetitions for 3 sets.

You can mix it up and include any of the other previous at-home exercises we have shown you!

Also, please concentrate on your form and only perform after consulting your physician. Back pain is no joke and if you experience it, please visit a back pain doctor.

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Josh is the founder of DIY Active - your at home fitness source! He enjoys blending the latest science and expert advice with health practices to help you exercise smarter at home!
Josh Anderson
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Best Back Workouts At Home