My Go-To At Home Back Exercises For Sculpt & Toned Back

My Go-To At Home Back Exercises | Best Back Workout At Home With Dumbbells – Monica May

I am a ‘home-worker’ for years now.

And while I love working out at home, there are some muscle groups that are pretty challenging to target and challenge overall without gym machines.

One of those muscle groups is the back.

Through the years I’ve learned and developed so many different back moves to help me sculpt my back.

And today I’m proud to say I’ve sculpted my back at home, and can’t wait to share my best go-to back exercises, using only dumbbells.

These 8 exercises work amazingly in engaging those stubborn back muscles and pushing them to the limits.

So, without further ado, let’s jump right into them!

My Go-To At Home Back Exercises | Best Back Workout At Home With Dumbbells

I usually do these exercises in a combo with a bunch of other full-body HIIT workouts.

They are all apart of my 28-day BBB Workout Program.

However, you can try doing a back focused workout too.

Use the interval 30 sec on 10 sec off and perform all of the exercises in 3 rounds.

One thing to always keep in mind is you always keep the back straight to make sure your lower back doesn’t get involved or injured.

Especially for the exercises that involve heavyweights.

Also, pick out your weights wisely.
A rule of thumb is to pick out a weight that will challenge you without compromising your form.

Let’s head on to the exercises right now!

Bent Over Rows

The first exercise in my back workout at home with dumbbells is always bent over rows.

It’s truly an amazing exercise that tones the upper back muscles, but only if you do it right.

Start in a standing position while holding a dumbbell in each hand with your hands facing each other.
Hinge at your hips and start going forward until your torso is roughly parallel with the floor – slightly above.
Your head and spine are in a neutral straight line.
Begin the movement by driving the elbows behind the body while retracting the shoulder blades.
Pull the dumbbells towards your body until the elbows are at a 90-degree angle.
Pull with your back, not with your shoulders or ars. Your arms are only there to hold the dumbbells, your back should do the whole work.
Once you reach your maximum, go back down and start another rep.

Bent Over Rows Facing Up

Similar to the bent-over rows, the bent-over rows facing up require the same posture.

The only difference is your holding grip – how you hold the dumbbells.

In this case, you’re holding them with your palms facing up.

This may seem like the same exercise, but trust me, it works a whole lot of different muscles on your back.

Bent Over Flies

Spread your wings, babe!

This next exercise will make you feel like flying while working on getting a sexy back.

Another back workout at home with dumbbells I love, here’s how to do it right:

Again, we start in a standing position while holding a dumbbell in each hand with your hands facing each other.
Hinge at your hips and start going forward until your torso is roughly parallel with the floor – slightly above.
Your head and spine are in a neutral straight line.
Now, instead of rowing up, spread your arms as you re going to fly.
Bend at the elbows, while making sure your back is straight and your whole body is staying still.
Once you reach the maximum, go back down and repeat.

Plank Rows

Let’s spice things up!

This is a fun one, just make sure you do it properly:

We’re starting in a plank position.
Put your dumbbells directly under your shoulders, and plant your hands on top of them.
Ground toes into the floor and squeeze glutes to stabilize your body. The wider the toes, the easier it will be for you to keep your balance.
Neutralize your neck and spine by looking at a spot on the floor about a foot beyond your hands. Your head should be in line with your back.
Lift one arm up and start rowing it next to your body as you would row it on your bent-over rows.
Once you reach your maximum go back down and do it with the other arm.
Alternate in the range of 30 seconds.

Superhero Hold

Now we’re talking…

Superhero style, baby!

The superhero raises are an amazing exercise for your whole back and glutes.

Start this exercise by lying on the floor on your stomach with your arms and legs extended. Your arms should be stretched up and out from your shoulders.
Lift your legs and your upper body off the floor, while extending them up.
Once you reach your maximum, hold it for a few seconds before going back down.

Superhero Circles

Similar to the superhero hold, but with a little twist to spice up your back muscles.

Start in a superhero position with your upper and lower body lifted up and your hands and toes reaching out.
From here, start moving your arms in a circular movement, making sure your elbows are straight and you keep your form on point.
As you go through this movement and rotate your arms, make sure to squeeze your back muscles.
Once you reach your maximum, hold it for a few seconds before going back at the beginning and repeating it.

Wide Shoulder Press

If you’ve ever done dumbbells shoulder press before, this is the same thing.

It’s pretty similar to the regular shoulder press, except it’s a bit wider at the top to engage the lats even more.

Here’s how to do it right:

Hold the dumbbells by your shoulders with your palms facing forwards and your elbows out to the sides and bent at a 90° angle.
Without leaning back, extend through your elbows to press the weights above your head.
As you go up, make sure to extend your arms wider than your shoulder, while making sure you keep your form on point.
Then slowly return to the starting position.

Superhero Lat Pulls

And last, but not least, the superhero lat pulls.

I usually do this exercise with dumbbells, but if you are doing it for the first time, make sure to try it holding a towel or resistant band.

Start this exercise by lying on the floor on your stomach with your arms and legs extended.
Your toes chest and forehead are resting on the ground.
Your arms should be stretched up and out from your shoulders, holding a towel, resistance band, or light dumbbells.
From here, start to pull your arms down, bending at the elbows.
Once you reach the maximum, hold it for a few seconds before getting back to the starting position.