By on December 1st, 2020 in Workout At Home
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How to Workout Your Back Muscles from Home

Working out from home is a great option for busy professionals or those whose budget better suits an at home gym experience.  Though there are many benefits to working out in a gym setting, you can still get a fantastic workout at home. Some people find that they may even feel more motivated to incorporate workouts into their routine when they do not have to leave their home or socialize in order to do so. But working out from home does have some limitations.

Many people enjoy working out at a gym due to the availability of workout equipment, which would either be too expensive or take up too much space in a home gym. Gym equipment that helps to work out your back muscles is a popular choice at the gym. But can you get a great back workout at home? We believe you can, and with limited equipment too. See our tips below to learn how to work out your back muscles from home.

Engage Your Back Muscles for An Effective Workout

One of the most important things you need to know in order to effectively workout your back muscles from home is how to engage your back muscles. Engaging your muscles means you are actively using the muscles you wish to target and are being effective in giving those muscles a workout. Learning how to do this can take some practice.

To engage your back muscles, first try to do so without working out. Think about your muscles and what you are trying to engage. Take time to feel connected to your own body by pushing your elbows back towards a wall in a rowing manner. Feel the muscles you use when doing this and consider this while doing your back workouts at home.

Our Favorite at Home Back Workouts

Our favourite at home back workouts include simple movements that require little equipment. Consider adding these exercises to your current at-home workout routine. If you need help developing a great at-home workout plan see our previous article “How to Make a Home Workout Plan.”

Our Favorite at Home Back Workouts

Bent-Over Row -this exercise is ideally done with resistance bands. From a bent-over position, hold the handles of your resistance band and pull upwards, squeezing the muscles in your back. Keep in mind our muscle engagement tip while doing this.

Single-arm row – using your desired weighted dumbbell and a workout bench or other suitable surface, bend and row upwards. Focus on engaging your muscles and repeat this exercise for your desired amount of sets and repetitions.

Plank with a lateral arm raises – from a high plank position, raise one arm towards the sky with your body facing outwards rather than down towards the floor. Switch the arm you raise and repeat this exercise as many times as you can.

Push up with a pause – to do this exercise, complete a regular push-up. On the down portion of your push-up, pause and hold. Focus on engaging your core and back muscles while you complete this exercise. Hold your push-up for 10-30+ seconds depending on your personal abilities.

Reverse fly – a reverse fly can be completed from a seated position. While holding dumbbells of your desired weight, move your arms from your sides to up towards your back. You should be able to engage your back muscles while completing this exercise.

All of these exercises can be completed with minimal equipment and in smaller spaces. If you need help with setting up a home gym without breaking the bank see our previous post “How to Workout at Home Without Equipment.”

Don’t Forget to Ask for Help

Working out at home is a great way to ensure you maintain your fitness routine when the gym is not an option. But sometimes you may need a little support along the way to help you stay on track with your fitness goals. You also may wish to obtain the advice of a qualified personal trainer to help you develop a workout plan that is tailored to your needs.

Consider reaching out to one of the expert personal trainers at Grants MMA & Boxing Gym. We are experienced in helping all levels of athletes or fitness enthusiasts meet their goals. Let us help you develop a workout plan that ensures you always make the most out of your at-home workouts. 

Throughout his professional career, Ryan experienced detrimental injuries that unfortunately took him away from competing in the ring. But he refused to allow his injuries take him away from the sport he loves and began focusing his energy towards coaching. Today, Ryan has over 20 years of coaching experience and has had the honour of training hundreds of amateur and professional athletes. He lives to inspire others towards working hard, learning new skills and getting in shape. His gym promotes a family atmosphere and everyone that enters the facility instantly feels a sense of community.

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