The back muscles are one of the main muscle groups of the body. Exercising the back muscles through effective exercise can burn calories and promote metabolism. Even if you don’t have time to go to the gym or pay for a membership, you can still get a comprehensive back workout at home. The muscle groups that need to be exercised include the trapezius muscles of the shoulders and upper back; the latissimus dorsi muscles that extend from the armpits along the mid-back to the outside of the ribs; the erector spinal muscles that are close to both sides of the spine; and the rotator cuff muscles on the back of the shoulders. And the rhomboids in the mid-back between the shoulder blades. All these muscles can be exercised by doing some basic exercises at home using your body weight, using simple and cheap equipment such as dumbbells and elastic bands, or even doing housework.

Use Your Own Body Weight

Make a reverse snow angel. This sport requires extending your arms outward like you would when playing in the snow as a child. Swing the arms up and down from the top of the head to the sides of the hips to the maximum range, like an angel waving its wings, fully activating the trapezius, latissimus dorsi, rhomboids, and erector spinal muscles. Keep your torso and arms off the floor and pull your shoulders back. Once you’ve mastered this move, try holding a can in your hand to increase resistance.

• Lie face down on the ground or exercise mat. Place your hands at your sides, palms facing down.
• Move your shoulders and slowly lift your arms until they are over your head and your thumbs touch each other.
• Slowly return the arms on both sides to the starting position. Keep your arms straight and elbows locked throughout.
• Do a total of 3 sets of 5 reps each. Rest for 30 to 60 seconds after each set.
• Beginners may not be able to swing their arms to the full range yet, so they can start by raising them to shoulder level. As your strength slowly increases, you can lift it over your head.

Make the hip hinge. Also known as the “morning pike,” it’s a simple movement of bending forward from the hips. The movements are simple and require no equipment to exercise the erector spinae, gluteal muscles, hamstrings and hips.

• Stand up straight with your feet slightly wider than shoulder-width apart. Place your hands on your hips.
• Pull your shoulders back slightly to tighten your back muscles.
• Slowly bend forward. Keep your shoulders and hips in a straight line.
• Bend forward until you are parallel to the floor, then slowly stand up.
• Move slowly and keep your abdominal muscles contracted.
• Do 1 set first to make sure your back can handle the exercise. Then slowly increase to 3 sets of 10 to 15 reps. Rest for 30 to 60 seconds after each set.
• You can also do this exercise while seated. Sit up straight in a chair with your feet directly under your knees and flat on the floor. Place your hands on your hips. Pull your shoulders back slightly to contract the muscles, then bend forward to 45 degrees.
• When doing this exercise, be careful not to round your back. Otherwise, the back muscles cannot be truly exercised and the spine may be injured.

Do a superman takeoff or do a prone jump. This exercise is great for working your erector spinae, glutes, and traps. No equipment is required, just enough space to lie prone on the floor. By imitating Superman’s take-off action, you can isolate your core muscles and give them a good workout.

• Lie face down with your hands stretched forward and your legs straight back. Palms and insteps face down.
• Lift your arms and legs off the ground. Keep your torso close to the ground and keep your hands and feet straight. Imagine Superman stretching his arms and legs while flying.
• Maintain this position for 15 to 30 seconds, then slowly return your hands and feet to the ground.
• Do 3 sets, resting for 30 to 60 seconds after each set.
• If you want to exercise deeper muscles, you can do the Aquaman movement, alternately raising and lowering the opposite arm and foot, such as the left and right feet, hold each time for 15 to 30 seconds, and then repeat on the other side.
• Beginners can try to hold the Superman takeoff action for 5 seconds, and then slowly increase it to 15 to 30 seconds.

Try yoga’s cobra pose. This simple introductory pose helps strengthen the mid-to-lower back (lower back) and improves flexibility.

• Lie face down on the ground. Extend your legs straight back, with the tops of your feet touching the ground. Keep your arms close to your sides, elbows bent, and hands under your shoulders.
• Contract your back muscles, press your hands on the ground, and lift your upper body. The feet, legs, and thighs are close to the ground. Inhale as you lift your body.
• Hold this for 15 to 30 seconds and breathe normally.
• While exhaling, slowly return to the ground.
• Repeat 10 times. As with any other exercise, try to push yourself to hold on for a few seconds longer than the last time. Do it a few times a week, but not every day.

Use Dumbbells

Make a bending and flying motion. By fully extending your arms, you will fully engage your upper back muscles. All you need are dumbbells and a little room to stretch your arms.

• Place your feet shoulder-width apart, bend your knees, keep your back straight, draw in your abdomen, and protrude your hips. Hold the dumbbell with your palms facing up and your elbows slightly bent. The arms should be perpendicular to the ground, but not dangling.
• Slowly raise your arms to the sides of your body until they are parallel to the ground. Bend your elbows slightly and use your upper back muscles to lift the dumbbells.
• Slowly return your arms to the starting position. Keep your arms straight and your elbows slightly bent. Let your back muscles work hard.
• Repeat this exercise, slowly raising and lowering your arms for about 30 seconds. Keep your back straight during the movement and don’t swing your arms. Slow down and make sure you use your back muscles.

Do dumbbell rows. You can work your upper back by pulling the dumbbells up in a motion similar to rowing. This helps tone your shoulders and upper back, increases muscle strength, and helps your arms lift heavy objects. You’ll need a weight bench, or at least a sturdy low chair.

• Bend one knee and place the hand on the same side straight on the chair to support the body. Hold a dumbbell in your other hand, perpendicular to the floor.
• Bend your elbows toward your body and pull the dumbbells up. Remember to tighten your back muscles with each repetition. Stay at the highest point for 1 second to allow your back muscles to contract to the maximum extent.
• Slowly lower your arms.
• Move slowly and leisurely to ensure you are exercising your back muscles correctly. Instead of shaking your arms up and down, move slowly.
• Do this for 30 seconds on one arm, then switch sides and repeat, making sure both shoulders are exercised. Alternate left and right for 1 group.
• Bend over and squat, leaning forward. Use gravity as extra resistance to pull the dumbbells up. If you choose this method, your other hand doesn’t need to support your body, so you can lift two dumbbells at once.
• Find something at home that weighs 1.5 to 2 kilograms and is easy to hold. The main purpose of a heavy object is to provide resistance, as long as it’s easy to hold with one hand, such as a can in the pantry is a good substitute.

Do Housework

Use a broom handle to do shoulder presses. Using a broom handle instead of an exercise bar or other equipment can work your back and various other muscles. If you are tired from cleaning the house, you can take a break and do this exercise to exercise your upper back and shoulder muscles.

• Stand up straight with your feet slightly wider than hip-width apart. Open your hands to shoulder width or slightly wider, holding a broom handle straight forward. The broom is parallel to the ground and at chest height.
• Squat down and lift the broom handle up. During the movement, be sure to tighten your upper back muscles.
• Put down the broomstick and stand up again.

Do standing push-ups. Standing push-ups are similar to regular push-ups in that you can use the edge of a household appliance such as a washing machine to exercise your back and arms. While waiting for the washing machine to stop running, you might as well spend a few minutes doing this exercise.

• Stand several dozen centimeters away from the washing machine. Place your hands on top of the washing machine with your hands shoulder-width apart. Keep your feet together.
• Bend your elbows and slowly bring your chest close to the washing machine. The feet do not need to be completely on the ground, but stand on tiptoes and lean forward.
• Lift your body until your arms are fully extended. Repeat 20 times.

Tips

• New research shows that stretching before exercise makes muscles weaker and slower to respond, and does not reduce the chance of injury. Just warm up and that’s it.
• Beginners can first exercise with their own body weight or arm weight, or with dumbbells weighing 1.5 to 2 kilograms. As your arm and back muscle strength improves, you can increase the weight. It’s okay if you can’t add weight. The most important thing is to provide a little resistance to the movement you want to make.
• All the above exercises must be done with correct posture. Improper posture can lead to injury or failure to truly exercise the target muscles. Back muscles are particularly susceptible to injury, so be extra careful.
• When exercising the lats, pull your shoulders as far back as possible to highlight the lats and help them contract to their maximum extent. This will also engage the rhomboids and prevent shoulder strain.
• Exercise in an area of your home where fewer people are walking around so that exercise equipment is out of the way and you don’t have to carry equipment up and down every time you exercise.