Back exercises at home?

xstealth12x
xstealth12x Posts: 43 Member
edited September 2024 in Fitness and Exercise
What are some good exercises for my back I can do at home? I've got some great ab workouts, but I really want to make sure that I'm working my muscles properly. Suggestions?

Replies

  • foodforfuel
    foodforfuel Posts: 569 Member
    Bump. Interested.
  • xraychick77
    xraychick77 Posts: 1,775 Member
    lower back? or upper back?

    there is the dead lift for lower. and the upper back has so many. google back exercises
  • xstealth12x
    xstealth12x Posts: 43 Member
    Yeah, I'm looking for more lower back exercises I can do at home without weights, isometric style. I know there's tons for upper back and abs, but if anyone had favorites for the lower back I'd be super interested to hear them
  • arewethereyet
    arewethereyet Posts: 18,702 Member
    SUPERMAN!! LOL............I love it as it is the easiest of all. My physical therapist has me lay flat on the mat. then lift arms in front and legs up in back and FLY like Superman. For some reason this hits that low back muscle real well.

    She has me do 15 seconds 3 times. I am sure I will be working up to more.

    Good luck!
  • taso42_DELETED
    taso42_DELETED Posts: 3,394 Member
    You can do hyperextensions using an exercise ball
    http://www.youtube.com/watch?v=9rX8eBaMDaQ

    You can do rows with dumbells (google 1 arm row or bent over row)

    There's also one, I can't remember the name of it You lie down on the bench and grab a dumbbell with both hands and hold it straight up above your chest, then keeping your arms straight, bring it back behind your head so that your arms basically go parallel to the floor. Then back up. Repeat. Ah - it's called dumbbell pullover.
  • jb_2011
    jb_2011 Posts: 1,029 Member
    Get a copy of Pete Egoscue's book called Pain Free. Check it out of the library or buy it in paperback for 17 bucks. Egoscue addresses not only why we hurt, but shows exercises in the book for strengthening the ankles, knees, hips, backs, shoulders. I've been doing the back exercises daily for 2 months and I'm telling you it's working wonders. The exercises take time, like 25-45 min a day, but it's well worth it. Egoscue makes absolute total sense as to the reasons we hurt. Be sure to read the first 3 chapters.
  • audjrey
    audjrey Posts: 360 Member
    Some lower back exercises off the top of my head:

    Straight and bent knee dead lifts.

    Prone leg lifts (lie on a bench on your stomach with your pubic bone just off the bench. Grab hold of the bench with your hands, head ever so slightly up facing down at the bench for proper spine alignment, and lift and lower your (straight) legs simultaneously up towards the ceiling. Can wear ankle weights if it gets too easy, but make sure you do them very slow)

    Clean and Sweep

    Dead lift rows

    Tripod Prone Plank (lift one leg, hold for a few seconds, then lower and repeat other side. Do 12 times each leg)

    Superman (lay on your stomach. Bend your elbows at 90 degrees. Raise legs and arms simultaneously while keeping your head still. In other words, don't lift and lower your head. Keep it still for proper spinal alignment). You can do this one on a Stability ball too.
  • bizco
    bizco Posts: 1,949 Member
    Yeah, I'm looking for more lower back exercises I can do at home without weights, isometric style. I know there's tons for upper back and abs, but if anyone had favorites for the lower back I'd be super interested to hear them
    Superman: Lie face down on the floor with arms extended forward (like Superman flies), lift your torso and arms together up off the floor. Hold for 5 seconds. Repeat for desired number of reps.

    Bird Dog: Lie face down on the floor with arms extended forward and legs straight. Lift one arm and the opposite leg at the same time, hold for 5 seconds, then release. Repeat with other arm & leg. Repeat for desired number of reps.
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