Home Back Workout Ideas

Hmmm...without some equipment I am sorry but doing some home back workout is not going to happen.

To Work Your Back You Have to Pull Something

And what can you pull if you don't have any equipment? You need at least one of the following items to do some home back workout:

  • Dumbbells (or "equivalent" like bottle of water, milk jug...something to make weight)
  • Pull up bar
  • Resistance band

Bent Over Dumbbell Rows

If you have some weights you can start doing bent over rows. One arm at the time, both arms together...it's your choice.

I recommend the one arm rows because it allows you to concentrate on one arm only while the free hand helps you balance and staying stable.

This is the one arm bent over row:

Bent Over One Arm Dumbbell Rows

If you don't have a bench (I know I know...most people don't...fair enough) how do you do?

You can use the edge of your bed, a "piano bench", a couple of chairs in a row...you have a few options. I am sure that if you look around in your house you come up with great ideas.

I don't know what you have in your house, but a bed and two chairs...I am sure you have them.

If you want to go for the bent over row with two arms you don't even need a bench or what not. You just bend over 90 degrees and keep your back rigid and straight:

Bent Over Two Dumbbell Rows

Pull Ups/Chin Ups

This is some real man workout! Pull up bars are very cheap and can help you doing a great back and bicep workout (yes, especially chin ups are great for biceps!).

The cheapest ($ 21.99) pull up bar I found so far surfing the internet is the Bowflex one:

SPRI Pull-Up Bar

Click to view the SPRI Pull-Up Bar on the official website.

With a simple bar like this you can do:

  • Pull ups (front grip)
  • Chin ups (reverse grip)

And work your back (lats especially) and biceps as well.


  • Great back & bicep workout
  • Easy to install (any doorway will do it)
  • Cheap
  • Saves room


  • For a beginner it's a very hard workout (you have to lift your own body weight at least)

Home Back Workout with Resistance Band Rows

Another way to do home back workout is using resistance bands. Actually one is sufficient.

Your best option is the resistance band seated row which is quite simple to do.

Hold the band under your feet (actually with the plant of your feet), grasp the handles and pull like you would do with the low pulley:

Resistance Band Seated Row for Home Back Workout

As always, don't bend forward or backward to make it easier (no cheaters allowed here!). Keep it rigid and straight and pull. You have two options:

  • Elbows tight
  • Elbows wide (involves also some work on your rear deltoids)


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