best workout for back at home 2020
How to workout for back at home stretching-
Stretching is more important for this workout for back at home program.
1- stand facing a stationary bar or wall. grasp the stationary bar or wall with one hand approximately waist height.
band over allowing hips to fall back, slightly lean torso toward stretched arms hold stretch return to the starting position and repeat with opposite side.
2- kneel on mat or floor extend arms well beyond knees and place forearms on floor, lower torso as far down as possible and sit back. in this stretching we are targeting lats muscle hold it return to the starting position and repeat it again.
3- stand with feet far apart place one arm on side of thigh, put the opposite arm overhead.
lean and reach to the side away from the raised arm hold the stretch return to the starting position and repeat with opposite arm.
allow the shoulder to raise toward the side of the head for greater stretch in this stretching we are targeting back and teres major.
best workout for back at home
Main goal: build back workout for back at home
Time per workout: 30-45 mins
Training level: Beginner or intermediate
Program duration: 4 weeks
Days per week: 2days
Equipment: bodyweight and home equipments
Watch our workout youtube videos
Let’s start workout for back at home program
exercise |
sets |
rep |
Pull-ups
| Pull-ups | 3-4 | 8-12 |
In this workout for back at home program, pull-ups are one of the best exercises to build a strong back. usually, pull-ups work every muscle of your upper body. it is a compound movement or compound exercise that means that they work out many upper body muscle groups at once.
the muscles in your upper body like back, arms, and abs are all grow stronger from doing pull-ups exercise. also, pull-ups improve the natural grip strength.
HOW TO DO PULL-UPS-
grab a bar, monkey bar, or any things that taller than you and make sure it can support your weight so you can do pull up exercise from it.
make sure your grip slightly wider than your shoulder area with your hand facing away.
hang and try to pull yourself up touch your chin is above the bar.
back down and return the starting position.
Australian pull-ups
| Australian pull-ups | 3-4 | 8-12 |
HOW TO DO AUSTRALIAN PULL-UP-
In this workout for back at home program, Australian pull up knows with several names like reverse push up, inclined pull-up, and inverted row. This is performed with a bar or you can use a towel 2 to 3 feet off the ground level.
the person lies on the floor under the bar or towel or anything you are using, face-up, and grip slightly wider than shoulder-width. The Australian pull up performed by pulling the chest area up to the towel or bar. back down and return the starting position.
Both arm rowing
| bag/bucket/cylinder both arm rowing | 3-4 | 10-12 |
HOW TO DO BOTH ARM ROWING-
In this workout for back at home program, arm rowing is the best exercise for back, bending your knees slightly and bend over bag or cylinder with back straigth[ bent over]. grasp bag or cylinder with a wide overhand grip, pull the bar straight up squeeze the back and hold it for few seconds return to the starting position until arms are extended and lats are stretched forward.
Deadlift
| Weighted Deadlift | 3-4 | 10-12 |
WHY IS THE DEADLIFT SO GREAT?
In this workout for back at home program, we are including deadlift because it is the best exercise, deadlift is the compound exercise, when someone does deadlift than they use every single muscle of there body.
arms, hand, forearms hold onto the weight like barbell or gas cylinder and make sure the weight stays in the right position and stays, control and stable throughout the lift, your shoulder and trap muscles hold the weight.
back and core area helps to keep your entire body tight and control to help to keep secure your spine.
your behind body chain[ posterior chain] and legs to act as a lever to lift.
HOW TO DO DEADLIFT-
Stand with your middle of the foot under the bar or weights
bend over your body posture grab the weight with a shoulder-width grip
bend your knee back should be parallel to floor lift your chest up take a deep breath tight your core and stand up with weights. down the weights easy and return to the starting position and do it again.
Shrugs
| Shrugs cylinder | 3-4 | 10-12 |
In this workout for back at home program, shrugs are the most effective and important exercise for upper traps muscle and also create good upper body posture.
how to do shrugs at home-
it is very easy to understand stand up take weights on your hand like a heavy weighted bag or water bucket holding on side elevate shoulder as high as possible contract and squeeze your traps hold for few seconds then return to the starting position and do it again.
