If you spend a lot of time bent over your computer or phone, it's really important to do some back exercises to build strong back muscles, improve your posture, and avoid injury. You don't need tough workouts or complicated gym machines. You can build strong back muscles at home without much equipment.
To get the most out of this exercise, make sure to keep your back and spine straight and avoid any pressure on your neck.
Workout Duration: 30 minutes
Equipment: This workout only needs your body weight or one dumbbell.
Instructions: Do 10 to 12 reps for each listed exercise with rest as needed between exercises. Once you finish all exercises, rest for one minute then repeat for three or four sets.
1- First exercise: (Reverse Snow Angel)
Lie on your stomach with your legs straight behind you and rest your forehead on a folded towel. Then lift your arms off the ground until they're parallel with your hips and your palms face the ground. Keeping arms straight and palms down, move your arms until they're beside your head and your biceps are in front of your ears. Then reverse the movement back to start to complete one rep. Do 10 to 12 reps before moving on.
2- Second exercise: (Around-The-World)
Lie on your stomach with arms stretched in front and legs straight behind. Then lift your four limbs plus your head and chest off the ground. From this position rotate your arms back without bending until they're beside your hips while squeezing your shoulder blades together. Reverse the movement back to start to complete one rep. Do 10 to 12 reps before moving on.
3- Third exercise: (Prone Pull)
Lie on your stomach with legs straight behind and rest your forehead on a folded towel. Then bend your arms so your palms are on the ground near your ribs and elbows point up. Then lift your palms off the ground, squeeze your shoulder blades together, then straighten your arms forward until your biceps are beside your ears. Return to start for one rep. Do 10 to 12 reps before the next exercise.
4- Fourth exercise: (Superman)
Lie on your stomach with your legs straight behind you. Put your forearms on the floor and bend your arms so they form a 90-degree angle. Make sure your elbows line up with your shoulders. Tighten your core to keep your spine stable. Raise your head, chest, and arms a few centimeters off the ground, then straighten your arms in front of you. Reverse the movement to return to the starting position and complete one rep. Repeat 10 to 12 times before moving on.
5- The fifth exercise: (Serratus Punch)
Start by standing with your feet a bit apart and stretch your arms straight in front of your body at shoulder level. Make a single fist with both hands. From this position, push the fist forward about 2 centimeters while keeping your back straight and not leaning or bending your torso forward. Return to starting position to finish one rep. Repeat 10 to 12 times before the next exercise.
6- The sixth exercise: (Supported Bent-Over Row)
Stand with knees slightly bent and hips pushed back, leaning your torso forward at a 45-degree angle. Hold a dumbbell in your left hand with your left arm fully extended in front of your left foot. Rest your right hand on a chair for balance. Lift the dumbbell to chest height. Reverse the movement to return to start and complete one rep. Repeat 10 to 12 times on each side.
7 - The seventh exercise: (Dumbbell Good Morning)
Stand with your feet slightly apart. Lift a pair of dumbbells onto your shoulders but keep your knees slightly bent and your torso straight. Then bend your torso forward until the top half of your body is nearly parallel to the ground. Hold this position briefly, then return to start for one rep. Repeat 10 to 12 times before moving on.
8 - The eighth exercise (Bird-Dog Row)
Get down on your hands and knees so your wrists are right under your shoulders and knees under your hips. Then hold the dumbbell in your left hand and tighten your core. Next, lift and straighten your right leg until it’s parallel to the ground. This is the starting position. From here, lift your left hand back so your elbow is next to your ribcage but keep your spine straight the whole time. Reverse to starting position to finish one rep. Repeat 10 to 12 times each side. (You can make this harder by doing it on a raised surface like a coffee table or non-glass table to increase shoulder movement range.)
9- Ninth exercise: (Seated Reverse Fly)
Sit on a chair with your knees bent and feet on the ground. Extend your arms by your sides with your torso leaning forward at a 45 degree angle. Without moving anything else, lift your arms up and out until they're a few centimeters behind your body. Hold for a moment. Then go back to start to finish one rep. Repeat 10 to 12 times before moving to the next exercise.
10- Tenth exercise: (Dumbbell Single-Leg Row)
Stand with knees slightly bent holding a dumbbell in your left hand, your palm facing the side thigh muscles. Then lift your left foot behind you and bend forward so the dumbbell is directly under your shoulder. Lower your torso and lift your left leg up until both are parallel to the ground. This is the start. From there, pull the dumbbell up to your chest. Hold briefly then return to start to complete one rep. Repeat 10 to 12 times each side.
