9 Home Back Exercises
The 9 Best Back Exercises You Can Do at Home
1
Deadlifts
Deadlifts are a foundational exercise for developing the muscles of the lower body. Simple, yet effective, performing deadlifts help to target the muscles found in your back, hips, and legs, all in a single movement. The key is to perform a hip hinge pattern and maintain a straight back throughout the motion. Keeping a neutral spine is key, as you don't want to accidentally sustain an injury from rounding your back when you lift the weight off the floor.
- To start from standing, make a firm grip around the handle of a kettlebell, or a pair of dumbbells in each hand, with arms at your sides.
- With your knees slightly bent, hinge forward and bend at the hips, pushing the glutes back behind you.
- Lower the weights down towards the floor, as far as you can, while keeping your form with your back straight.
- Reverse the motion by pushing away from the floor, extending the hips forward, and keeping the weights close to your body. Avoid rounding your back.
- Perform two to three sets of 10 to 12 repetitions.
