Training back at home will be easy for you with the exercises that we propose in this article. Improve your health by training the back muscles of your body and take advantage of the benefits that having a strong back will bring you in your day-to-day life.
What muscles make up the back muscles?
In the back we can find some of the most important and largest muscles in our entire body. Training and developing these muscles will make your body not only gain aesthetics , but also stay away from back pain; therefore, their training is one of the main objectives of most people who go to gyms.
To describe the muscles of the back we will group them into three main groups: deep, intermediate and superficial muscles .
Deep muscles
Those muscles that are directly related to the spinal column and that, as their name suggests, are found in the deepest part of the back are grouped in deep muscles. Some say that they are the most important muscles of the back, since it will depend on them that we have a good body posture and avoid discomfort.
These muscles originate from the sacrum and extend into the skull . Among the most notable deep muscles, we can mention the transverse spine and the splenium muscle.
Intermediate muscles
The intermediate muscles are those muscles of the back located in the rib cage. The main function of these muscles is the elevation and depression of the ribs , therefore, they are usually associated with the breathing process . The serratus posterior inferior, the serratus posterior superior, the iliocostal, the longísimo and the thoracic spinal are part of these muscles.
Superficial muscles
Superficial muscles are associated with movement of the shoulder . They are the muscles that can be seen on the surface of the back. They receive this name because they are those that are located just under the skin and the superficial fascia.
These muscles originate from the spine and are attached to the clavicle, shoulder bones, humerus, and scapula. The main function of the superficial muscles is associated with the movement of the upper limb . The most representative muscles of these are the trapezius and the dorsalis , the main muscles to which most of the bodybuilding exercises performed in gyms are directed.
Exercises to train your back at home
Next we are going to list a series of exercises that will help you work your back muscles at home.
Towel rowing
There are numerous ways to do an exercise in our homes without spending any money on material. For example, a towel. With this element you can take advantage of more than we can think of, being able to work the dorsal muscles effectively.
To do the towel row :
- Select a towel and wrap it around a pole or column.
- Stretch it out and tense your arms, pulling your body back.
- Bend your knees and place your chest forward, looking straight ahead.
- Fully stretch your arms.
- Once you fully contract your arms, hold for a second and return to the original position, slowly and controlled so as not to lose body stability.
Inverted table row
The inverted row is one of the quintessential exercises to help you prepare or improve your pull-ups. This move will help you put emphasis on other back muscles by changing the working angle.
In the inverted row, the muscles of the back such as latissimus dorsi and teres major are mainly targeted, but when pulling it is inevitable that the biceps is involved in the movement.
To do it correctly, follow the instructions below:
- Lie under a table.
- Grab the table by running your hands over the surface.
- Put your heels on the floor and keep your glutes tight and your abdomen contracted.
- Perform a pull that helps you rise and bring your chest to the table.
- Perform the descending phase controlling the movement.
Birds
To carry out this exercise you will need two bottles of water.
This is an exercise that will help you work the back of the deltoid or shoulder , although the middle and anterior deltoids are also worked.
- Stand with your legs shoulder-width apart or slightly less and your knees slightly bent.
- The bottles must be held in both hands.
- Lean your torso forward keeping your back straight .
- Raise your arms laterally.
Lumbar swimmer
The swimmer’s exercise is used in different sports disciplines such as Pilates, fitness or yoga. It is characterized by being a very complete and low-impact movement, which allows working the muscle groups of the whole body in a single movement, although the most involved parts are the shoulders, the back and the back of the legs.
It is a very beneficial exercise to work and / or activate the muscles of the body. Regular practice of this exercise will strengthen the muscular system.
- Lie flat / face down on a mat or mat.
- You should keep your back straight and your legs and arms fully extended above your head.
- Raise one arm and the opposite leg at the same time, about 2 to 3 feet off the ground.
- Lower the leg and arm again and perform the same movement but with the opposite leg and arm.
Hyperextensions in soil
The hyperextensions on the floor are an exercise that will work the lower back muscles in a localized way . This is an exercise with which you should be careful if you do not have enough experience as it can overload the area if it is not done correctly.
- Lie face down on a mat.
- The hands are placed in the never.
- The feet are with the tips resting on the ground, fixing the posture.
- Try to raise your torso off the ground a couple of inches.
- Hold the posture and return to the original position to repeat as many times as they have been scheduled.
Training back at home is made easy with this routine
Below we provide you with an exercise routine that you must modify and readjust in series and repetitions as long as you consider it appropriate.
Exercises grouped with the same letter must be performed consecutively.
| Exercise | Series | Repetitions | |
| A1 | Towel rowing | 4x | 12 |
| A2 | Lumbar swimmer | 3x | fifteen |
| B1 | Reverse table row | 4x | 12 |
| B2 | Hyperextensions | 3x | fifteen |
| C | Bird with dumbbells or bottles | 4x | 12 |
Conclution
Strength training, regardless of the material used and where it is performed, is essential to improve your health.
If you want to train your back at home and benefit from strong muscles , we recommend that you do this training routine at home.
To ensure that you are doing the exercise technique correctly, we advise you to ask an opinion from a physical activity professional who is he or she who guides or prescribes the exercises in relation to the individualization principle.
References
- Ictiva. HOW TO DO THE SWIMMER EXERCISE. ictiva.com https://www.ictiva.com/como-hacer-el-ejercicio-del-nadador-workout/
- Inverted row well done. migymencasa.com https://migymencasa.com/remo-invertido/
- Gottau, G. (July 14, 2021). Beginner’s Guide (XXIX): Lateral Raises, Forward Bent Trunk, or Bird. Vitonica.com https://www.vitonica.com/musculacion/guia-para-principiantes-xxix-elevaciones-laterales-tronco-inclinado-hacia-adelante-o-pajaro
- Juanma. (2014, August 22). Towel rowing. exercicesencasa.as.com https://ejerciciosencasa.as.com/remo-con-toalla/
