The Best Back Exercises You’ll Love Doing at Home

A strong back supports almost everything you do, from carrying groceries to sitting comfortably at your desk. The best back exercises do not have to involve heavy barbells or fancy machines. You can build strength, improve posture, and ease everyday aches with simple movements you can do at home.

Below, you will find beginner friendly back exercises that use your bodyweight, a chair, a wall, or basic bands. Mix and match a few of these to create a routine you actually look forward to.

Why back exercises matter

Your back is part of your entire “posterior chain,” which includes muscles that run from your neck down to your heels. When those muscles are strong, everyday movement feels easier, and you are less likely to tweak something when you bend, twist, or lift.

Orthopedic surgeon Matthew Wert, M.D., notes that a strong back is crucial for functional movement and injury prevention in people of all ages. Back exercises also help you balance all the push movements in your day, like pushups, typing, and phone scrolling, so your shoulders do not round forward and your neck does not carry all the tension.

If you spend hours sitting or standing in one position, a couple of focused back sessions each week can make a noticeable difference in how you feel.

Best bodyweight back exercises for strength

If you think the best back exercises require a full gym, these bodyweight moves will prove you wrong. You can do most of them in a small space, with no equipment or very simple gear.

Pullups and assisted pullups

Pullups are often called the king of back exercises because they work many muscles at once, including your lats, traps, rhomboids, and core. They are tough, but you can modify them while you build strength.

How to do them:

Grip a sturdy bar with your palms facing away, hands slightly wider than your shoulders.
Start from a dead hang, feet off the ground and core tight.
Pull your chest toward the bar, aiming to get your chin over it without swinging.
Lower slowly with control.

Aim for 3 to 4 sets of 6 to 10 reps. If that is out of reach right now, loop a strong resistance band around the bar for assistance, or use a sturdy chair under one foot to help you up. Reddit users often recommend assisted pullups and lat pulldowns as great starting points for beginners who cannot yet do a full pullup.

Inverted rows using a table or bar

Inverted rows give you many of the same benefits as pullups, but with your feet on the ground and more control over the difficulty.

You can use:

A sturdy dining table
A low bar or railing
A broomstick across two solid chairs, if it can safely support your weight

How to do them:

Lie under the table or bar and grasp the edge or bar with both hands, shoulder width.
Walk your feet forward and straighten your body into a plank, heels on the floor.
Pull your chest toward the underside of the table or bar, squeezing shoulder blades together.
Lower with control and repeat.

Try 3 sets of 8 to 10 reps. The more you walk your feet forward (more horizontal), the harder this becomes. Start more upright and gradually progress as you feel stronger.

Superman variations

Superman exercises target the muscles that run along your spine and between your shoulder blades. These moves are especially helpful if you spend long hours bent over a laptop.

Classic Superman:

Lie face down with arms extended in front of you, legs straight.
Brace your core.
Lift your arms, chest, and legs a few inches off the ground.
Hold for 2 to 3 seconds, then lower slowly.

Try 3 sets of 12 to 15 reps.

You can also play with arm positions to change the emphasis:

Y Superman: Arms in a wide “Y” overhead
T Superman: Arms straight out to the sides
W Superman: Bend elbows in a “W” shape and pull shoulder blades down and back

These variations engage different parts of your upper and mid-back and give you a full back workout without equipment.

Simple back exercises with bands or TRX

If you have a basic set of resistance bands or a TRX style suspension trainer, you can do some of the best back exercises with very little space.

TRX or suspension rows

TRX rows work your mid-back and lats and are easier on your lower back than heavy free weights. They are also very easy to adjust. You simply walk your feet forward or back to change the difficulty.

How to do them:

Anchor your TRX or suspension straps securely at or above head height.
Hold the handles with arms straight, palms facing each other.
Lean back until your body forms a straight line from head to heels.
Pull your chest toward your hands, squeezing your shoulder blades together.
Slowly extend your arms to return to the starting position.

Aim for 3 sets of 8 to 10 reps. Focus on moving your body in one solid line without using momentum. This helps you truly engage the back muscles you are trying to build.

Standing band rows

If you prefer something even simpler, a looped band around a door handle or a column can give you an effective back workout.

How to do them:

Anchor a resistance band at about chest height.
Stand facing the anchor, holding one end of the band in each hand.
Step back until there is slight tension in the band, then soften your knees and brace your core.
Pull your hands toward your ribs, elbows close to your sides, and squeeze your shoulder blades together.
Slowly straighten your arms again.

Do 2 to 3 sets of 10 to 15 reps. This “standing row” movement strengthens the upper back and helps prevent your shoulders from rolling forward, which can otherwise increase pressure on your neck and spine. Dr. Jennifer Danzo from Cleveland Clinic recommends this as a posture friendly back move.

Best back exercises for better posture

If your main goal is to sit taller and reduce stiffness rather than build big muscles, focus on moves that retrain how you hold your spine and shoulders.

Wall angels

Wall angels look simple but can be surprisingly challenging, especially if you have rounded shoulders.

How to do them:

Stand with your back against a wall, heels a few inches away.
Press your lower back, upper back, and head gently into the wall.
Bring your arms up so your elbows and backs of hands touch the wall in a “goalpost” position.
Slowly slide your arms overhead, keeping them in contact with the wall as much as possible.
Lower back down and repeat.

Start with 2 sets of 5 to 8 slow reps. Cleveland Clinic physical therapist Jennifer Danzo recommends wall angels to help stretch the front of the shoulders and chest and to correct rounded posture.

Shoulder blade squeeze and shoulder blade push

These two very accessible exercises help you reconnect with the muscles between your shoulder blades so they can share the workload with your neck and upper traps.

Shoulder blade squeeze:

Sit upright on a chair without arms, feet flat.
Let your arms rest by your sides.
Gently pull your shoulder blades together as if you are trying to hold a pencil between them.
Hold for 5 seconds, then relax.

Repeat 3 to 5 times, twice a day. This strengthens the upper back muscles that support your spine.

Shoulder blade push:

Lie on your back with your knees bent and feet flat on the floor.
Let your arms rest at your sides.
Gently push your shoulder blades down and back into the floor, as if you are trying to slide them into your back pockets.
Hold for 5 seconds, then relax.

Repeat 3 to 5 times. Dr. Danzo notes that this simple move helps strengthen key back muscles and may reduce everyday back discomfort.

Pelvic tilts and bridge

Although these focus more on the hips and core, they directly support your lower back and posture.

Pelvic tilt:

Lie on your back with knees bent, feet flat.
Gently flatten your lower back into the floor by tipping your pelvis so your tailbone curls slightly up.
Hold for a few seconds, then relax.

Bridge:

From the same starting position, brace your core and squeeze your glutes.
Lift your hips until your body forms a straight line from shoulders to knees.
Hold for 2 to 3 seconds, then lower slowly.

NHS Inform suggests starting with 5 bridge repetitions a day and gradually working up to 30 as you get stronger. These moves support better lower back alignment and help with “swayback” or exaggerated lower back curves.

Keep your back exercise discomfort around a 0 to 5 out of 10. A little muscle effort is normal, but your usual back pain should not spike during or after exercise, according to NHS Inform.

Gentle back stretches to add in

Stretching helps your back move comfortably through its full range, which supports both strength and daily comfort. You can mix these in at the end of your workout or on rest days.

Cat stretch

This yoga inspired move unlocks stiffness through your whole spine.

Start on hands and knees, hands under shoulders and knees under hips.
Slowly round your back up toward the ceiling, letting your head gently drop.
Then gently arch your back, lifting your chest and tailbone while looking slightly up.
Move smoothly between these two positions.

Repeat 3 to 5 times, twice a day. NHS Inform recommends this “cat” movement pattern to help relieve back pain and improve flexibility over time.

Knee to chest and rotational stretch

These two floor stretches focus directly on the lower back.

Knee to chest:

Lie on your back with knees bent, feet flat.
Bring one knee toward your chest and hold it with both hands.
Gently pull until you feel a comfortable stretch in your lower back and hip.
Hold for 20 to 30 seconds, then switch legs.
You can also hug both knees to your chest at once.

Lower back rotational stretch:

Lie on your back with knees bent, feet flat.
Let your knees roll to one side while keeping your shoulders on the floor.
Hold for 5 to 10 seconds, then roll through the center to the other side.

NHS Inform suggests repeating these stretches 2 to 3 times on each side, twice a day, and holding stretches for 20 to 30 seconds to slowly increase your range of motion across days and weeks.

How to build a simple home back workout

You do not need a complicated plan. Choose 1 exercise from each category and you will have a solid, balanced session.

For example:

Strength move 1: Inverted rows or pullups
Strength move 2: TRX rows or standing band rows
Posture move: Wall angels or shoulder blade squeeze
Core and support: Bridge or pelvic tilts
Stretch: Cat stretch and knee to chest

You might start with 1 or 2 sets of each exercise, a few times per week, then gradually add reps or another set as they feel easier. NHS Inform suggests beginning with 2 to 3 repetitions and increasing by 1 or 2 every few days until you can comfortably do 2 sets of 15 reps for strengthening exercises.

Most importantly, be consistent. Slight soreness in the first week or two is normal, and it usually eases as your muscles adapt. If any exercise creates sharp pain, especially in your back or down your legs, stop that move and consider checking in with a health professional or a qualified trainer before you continue.

Start with two or three exercises from this list today. As you get used to working your back regularly, you will likely notice that sitting, standing, and even sleeping feel more comfortable.