If you're looking for an effective and economical way to build your back muscles at home, you've come to the right place! Indeed, if you want toget strongeror get back in shape, it is not mandatory to take out a subscription in a gym and lifting heavy weightss.
Indeed, sports science has proven that exercising with resistance bands is also effective than machine movements. So you can easily train from home and easily achieve your or weight loss goals.
We have therefore selected the 6 best exercises to build your back muscles at home, with a bonus model of strips resistance that will satisfy all your needs.
The perfect accessory for building back muscles at home
If used correctly, resistance bands can be very effective for build your back at home with simple exercises.Due to the nature of elastic material, you won't make jerky movements like athletes sometimes do with free weights.
This means that you will have constant tension on your muscles, which will then work harder and deeper. You can move slowly through the concentric and eccentric phases of the movement. Conversely, you can also be explosive on the concentric phase of the movement, but you must always respect a slow and very controlled movement on the eccentric phase so as not to lose tension .
Our Stretchy Resistance Bands™ are a great alternative to traditional weights. Suitable for both beginners and experienced athletes, they offer 5 different intensity levels for a resistance range from 5 to 75 kg.
This weight training accessory also comes with all the necessary equipment: door anchor, sweat-wicking handles and comfortable ankle straps. Simple to use and carry anywhere, these straps will quickly become your fitness ally!
The top 6 exercises to build your back muscles at home
High pulley chest pulldown
This first exercise is ideal for building your back at home. Indeed, it directly targets the back muscles as well as thetrapezius. To achieve this, wrap the resistance bands of your choice (depending on the weight you want to apply) around a stable support slightly above head level while standing.
Get in front of this support. Grab one end of the bands in each hand and pull away from the sport until taut. You should hold the band above head level. Keep your back straight and tuck your hips in slightly to protect your lower back.
Keep your shoulders down and back. Your elbows should be level with your shoulders and stay there throughout the movement.We also recommend this article: TOP 5 arm exercises at home in bodybuilding
Pull the bands up and bring your hands into your chest, until your elbows are fully bent Return to starting position and repeat.
Drawing
And yes, it is possible to perform the recumbent movement with elastic bands ! It is therefore good to favor models with handles like ours.
Very effective forstrengthening the back muscles in depth,this exercise is one of the best known for building your back muscles at the home.Start by wrapping your rubber band around a bar that sits at chest level.
You stand facing the bar. Take one end of the band in each hand and step away from the bar until the bands are taut. If you want more articles on this subject: Top 8 bodybuilding exercises with a rubber band
Your arms should be facing each other, straight out in front of you. Tuck your hips in slightly. Keep your elbows at shoulder height throughout the movement.
Then pull your arms back and to the sides until your elbows are behind your shoulders. Always keep your elbows slightly bent to protect your joints and ensure your chest stays forward.
You don't have to shrug your shoulders: only your back has to work. Concretely, you should have the impression of pulling your shoulder blades inward during the execution of this movement.
The horizontal draw
Our third exercise is often performed with dumbbells. However, it is also possible to achieve it with resistance bands to build your back muscles at home simply.
While standing, grab your resistance band and hold it under your feet as if you were going to jump rope. The band should be under the middle of each foot while one hand holds each end.
Then take the end of the bands with the opposite hand to form an X. Rotate your hips, bring them inwards and contract your glutes and abs: they keep you in position and protect your bottom from your back. An article on this subject: How to build effective lower back muscles?
Keep your spine, neck and head aligned with your hips. With your palms facing each other, pull up on each end of the band until your arms are at a 90° angle and your elbows are at your sides or slightly behind you.
Keep your elbows close to your body throughout the movement. Your arm should follow a straight linetoward your body throughout the exercise. Return to starting position and repeat.
The elongated rear draft
In contrast to the others, this one is harder to do if you don't have our resistance bands. It's a challenging move that doesn't require a large range of motion and yet can work out your back at home optimally.
To do this, lie face down on a yoga mat or on the floor, with the band placed under your hips. Your body should be in a straight line from head to toe.
Raise your head slightly off the ground, but keep your gaze downward to avoid any strain on your neck or lower back. Then grasp each end of the band with your hands. The palms should be facing up, the arms straight, and the elbows should be facing inward.
Keeping your arms tight at your sides throughout the movement, activate your back muscles to lift your arms off the floor. We invite you to read: How to have big arms? Tips and exercises
As mentioned above, a small range of motion is enough to work the muscles. Take it slow and keep control of your muscles.
The kneeling superman
With this exercise to build your back muscles at home, we're starting out with a variation of the superman. Start on all fours with the resistance band looped around your left foot and your right hand.
Keeping your back slightly arched, lift your hand and foot as high as you can, stretching the band under your body. You should feel the contraction all the way down your back. In addition, we invite you to read: Top 7 exercises to perform with an undulating rope
Hold the tension for a moment before returning to the starting position. Repeat on both sides for optimal back strength.
Assisted pull-ups
Are you struggling to perform multiple classic pull-ups? If the answer is yes, this assisted exercise will help you progress! pull-ups are a must-have move for those looking to build their back muscles at home.
However, they can be difficult to achieve at first. This is where our elastics come in, because they will come to assist your movement to support you .
So use a resistance band for pull-ups if you're not used to doing this exercise or if you want to do a higher number of reps. You can also consult: Maximum load or rm (maximum repetition) in bodybuilding
You can also use it to prepare for more difficult calisthenic movements such as front levers. To do this, simply tie the band over the bar so that it forms a loop, put both feet in the other end and do pull-ups as usual.
In summary: build your back muscles at home
To build your back muscles effectively at home, you only need two things: Elastic Resistance Bands Bodybuilding™ of Super-Human Fitness and your willpower! No need to invest in expensive equipment or travel: you can strengthen your back muscles by performing specific exercises, specifically targeting your back.
In this way, you can become stronger, gain muscle or lose weight while optimizing your training hours. For example, whenever you have free time, you can do a few sets of an exercise.
In addition, our resistance bands provide full body work with over 100 possible exercises.It is therefore a multifunctional weight training accessory building your back at home is within everyone's reach!
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