9 Home Back Exercises
The 9 Best Back Exercises You Can Do at Home
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Bent-Over Rows
Bent-over rows work on targeting the muscles found in both the upper and middle back, along with the chest and shoulders. When you pull the weight towards your chest, the latissimus dorsi muscles are helping your body create the pulling motion. Other muscles involved in this upper body exercise include the rhomboids, trapezius, biceps, deltoids and a muscle group supporting your spine, the erector spinae.
- Start with your feet between shoulder to hip-width apart.
- With the knees slightly bent, push your glutes back behind you and perform a hip hinge pattern. Remember to keep a neutral spine throughout the movement.
- Using a pair of dumbbells, pull the weights up towards the mid-line of the chest.
- Avoiding excessively rounding the back.
- Lower the weights and return to the starting position.
- Perform two to three sets of 6 to 12 repetitions.
