8 At-Home Back Exercises for a Stronger Upper Body

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Back Exercises You Can Totally Do At Home

Most people head into a workout focusing on the areas we consider the most noticeable—butt, stomach, legs, etc. But here’s a secret: Strong upper-body muscles (and back muscles, specifically) are not only key for an overall defined look, but they’re your best defense against pain, injury, and poor posture for years to come.

Try these eight back exercises at home or at the gym to sculpt a strong, sexy back, and shoulders all at once and reduce the appearance of back fat.

How it works: Three or four days a week, do 1 set of each of these back exercises, with little or no rest in between moves. After the last exercise, rest 1 to 2 minutes and repeat the full circuit 2 more times (3 times total).

You’ll need: A pair of light-weight dumbbells and a pair of medium-weight dumbbells

T Raises

This at-home back exercise proves that you don’t need huge weights to make some huge strength gains.

Grab a pair of light-weight dumbbells and stand with feet hip-width apart.

Take a slight bend in knees as you shift hips back and lower torso until it’s parallel to the floor.

Bring weights together and turn palms to face forward.

Keeping arms straight, lift weights up to shoulder height then lower back down. (Make sure to keep core and glutes engaged the entire time.)

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