Quick At Home Workouts –  Back Workout

One muscle group that far too often goes overlooked is the back.  The primary reason? You don’t look at it every day! It’s easy to let your focus go towards the muscle groups that you notice on a regular basis – your arms, your shoulders, your legs, and so forth, but it’s important you don’t neglect your back.

Having a strong back is important for balance and agility and to also help ensure that you are able to maintain good posture all throughout the day.

This said, let’s give you a 15 minute workout you can do right in the comfort of your own home. This makes it easy to ensure you get it in.

The Workout

Perform the following circuit, doing as many reps of each exercise as you can for a 1 minute time period. If you need to stop and rest before the minute is up, do so, but carry on as soon as possible. Once the entire circuit is complete, rest for 1 minute and then complete two more times through.

  • Bent Over Dumbbell Rows
  • Supermans
  • Dumbbell Pull-Overs
  • Supermans With A Twist


The Exercises

Now let’s walk you through the exercises so that you can make sure you perform each one perfectly.

Bent Over Dumbbell Rows

Place a set of dumbbells down on the floor, about a foot or two in front of the body.  From there, with the feet about shoulder width apart, bend over at the waist until the back is flat.

Grab each dumbbell and then keeping the back in the flat position, slowly pull the dumbbells up so they come to the underarm area.  Think of squeezing the shoulder blades together as you do this movement.

Pause in this position and then lower down to complete the rep. At no point should you ever swing the weights up, using momentum to complete the movement.


To perform the superman, lay stomach down on the ground with the legs extended beneath you. From there, place the hands either at the sides of the head or in front of you for more challenge if you want it.

Lift the upper body up off the ground, coming as high up as you can, pause and then lower down to complete the rep.

Dumbbell Pull-Overs

Start by lying back down a bench, holding a dumbbell with both hands directly up above the body, hands toward the ceiling.

Slowly lower the dumbbell down behind the head until you are as low as you can comfortably go.  Pause in this position and then lift back up so that the arms are right above the body again at a 90 degree angle.  Continue on until all reps are completed.

Supermans With A Twist

Finally, to finish with the supermans with a twist, perform the standard superman only this time, rather than lifting straight upward, twist to one side of the body as you rise up.

Alternate which side you twist to as you complete the reps.

Having a strong back may not go noticed by you, but it will definitely go noticed by others, so be sure that you are not overlooking it.

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