After watching a bunch of videos, it seems that most effective back workouts involve gym machines. Unfortunately, I can’t afford a gym membership, and honestly, as someone who gets easily overwhelmed, the idea of going to a gym doesn’t sit well with me. I do a lot of calisthenics (not sure if I’m spelling that correctly), so my back gets some strength that way, but I’m interested in targeting specific muscle groups better. Typically, I go for a combination of exercises like pushups, pull-ups, planks, and chin-ups that work my back indirectly. Does anyone have recommendations for solid at-home back workouts? I know the basics that don’t require weights, but I’m curious about what to do after I’ve been using those for a while and want to add weight. My only thought was to use resistance bands, but I find them super awkward. Plus, I always worry they might snap, which makes me uncomfortable. I have some bands, but I’ve never tried them—maybe I should for my back.
What about using bands makes you uncomfortable? Do you wear gloves while using them?
Quality bands don’t snap without reason, so ensuring you check them regularly will help you avoid issues. It’s a rare situation for good bands to fail unexpectedly.
@Hartley
I guess what makes me nervous is mostly the thought of them snapping or somehow pulling my door down. It’s just so stressful for me to use them, maybe an irrational fear. Besides that, there’s also a lot to learn, but I’m up for it. I do use gloves to avoid scraping my hands when using weights. I’m not sure if that’s what you meant by gloves though.
@Cai
That makes sense. I’d suggest wearing glasses for protection in case of worst-case scenarios. Make sure to maintain good balance so if it does snap, you won’t fall over. Finding a sturdy door or attachment point works well too. Avoid sharp angles and rigid surfaces when using bands. Quality bands are layered in composition, so if one layer is compromised, you’ll notice and should stop using it before it snaps.
And yes, the normal workout gloves are what I meant.
@Hartley
Thank you for all the tips! I’ll definitely keep those in mind
Pull-ups are excellent for developing back strength, but here’s a list of exercises I do at home:
- Bodyweight row
- Slick floor pullover
- Reverse snow angel
- Back window
- Doorway row
- Reverse hypers
- Lat hold plank
You’ll have multiple options for effectively targeting each muscle.
@Jamie
Thanks for sharing!
Hello! If you’re interested, I just launched a YouTube channel showcasing no-equipment workouts that can be done at home. Feel free to check it out to work out together!