How To Do Back Exercises

One of the most difficult groups to exercise at home for beginners is the back. The lower part is relatively simple to work out, while the upper part presents more challenges. The exercises for toning and developing muscle mass are different for boys and girls, and the two different workouts must be taken into account. If you are not thinking about investing in the gym but would like to have professional results, continue reading this oneHowTo article and discover how to do back exercises.

Back Exercises for Women

If you are a woman, you should do back exercises as follows:

Shoulder lift

Shoulder lifting is done with weights. Standing, place your feet shoulder-width apart and hold the weights in front of you with your elbows slightly bent. With your elbows slightly bent, raise the weights to shoulder height, forming an angle of 90º to your body.

Unilateral open row

The one-sided open stroke is done with support on a table in front of you. Standing, lean your torso forward, resting one hand on the table. Hold the weight with the opposite hand. Pull the weight with a movement similar to a push-up until your hand reaches your chest.

Weight squat

The squat with weight in the front is ideal for working shoulders, glutes and legs. Hold a weight in each of your hands and squat normally, throwing your hips back as if you were going to sit. The torso should be slightly tilted forward. While squatting, raise your arms straight at shoulder level. Descend until your thighs are parallel to the floor and rise again. See how to do squats correctly by accessing this article.


The bridge is a good exercise to define postural muscles, especially the abdomen and back. Place a mat on the floor and lie on it face up. Bend your legs to support your feet on the floor and slowly raise your hips until you are straight. Descend slowly, bringing the buttocks to the ground without supporting them and go back up.


The board works the postural musculature. On your stomach, support your elbows and forearms on the floor and lift your body, keeping it upright for 20 seconds. Repeat 4 or 5 times and, if to increase the difficulty, increase the time. To learn more about how to do the plank exercise, check out these tips.

Seated shoulder lift

This exercise works the shoulders and the back. Sitting on a bench with your back very straight, lift the weights above your shoulders with your elbows bent and your hands facing up. Extend your elbows by bringing your hands up and bringing the weights in the center.

How To Do Back Exercises - Back Exercises For Women

Back Exercises for Men

For men, doing back exercises requires the following movements:

Unilateral row

One-sided paddling is one of the best back exercises. Lean your torso forward, supporting one hand on the table and a weight on the other. Pull the weight close to your body until it is on the side of your chest, keeping your elbow close to your torso. Repeat for three sets of 12 repetitions.

One-sided paddle

To increase the difficulty of the previous exercise, just make the same movement supported on a step, instead of on a table. Support one hand on the step and repeat the previous procedure, holding the weight in the other.


The board works on the male postural musculature, especially the paravertebral zone. On your stomach, support your forearms and elbows on the floor and raise your body. keeping it straight for 20-second periods.

Diagonal elevation

The diagonal lift is ideal for working the shoulder area. With your feet shoulder-width apart, hold the weights by slightly flexing your elbows. Raise the weights in front of you, always flexing your elbows, until they reach shoulder height and repeat with a series of 12 repetitions.

Side elevation

The lateral elevation helps to define the shoulders and the back. Position the arms, extending them on the side of the torso. Follow a weight on each one and raise your arms at your sides, until you extend your arms. The only part in effort should be the shoulder joint. To increase the difficulty of this exercise, just raise the weights and join them over your head before descending.

How To Do Back Exercises - Back Exercises For Men

Other articles to define the back

If you already know how to do back exercises and are looking for more information on this type of exercises, take a look at these articles:

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