Did you know that you don't need expensive equipment or a trip to the gym to sculpt a stronger back? You can strengthen your back without equipment at home or at the office! A strong back will allow you to adopt good posture naturally and reduce your back pain. To help you, we have selected 12 exercises to strengthen your back without equipment.
Why build up your back muscles without equipment?
To maintain good posture, prevent lower back pain, and improve overall physical performance, it is important to strengthen your back. You can strengthen your back without any sophisticated equipment or gear. By using your body weight and incorporating well-designed exercises, it is possible to develop strong and balanced back muscles.
The benefits of strengthening your back without equipment
Building your back without equipment has several advantages over using heavy equipment. First, training with body weight promotes better body awareness and increased control of movements, as it requires coordinating different parts of the body simultaneously. In addition, the absence of equipment reduces the risk of injuries often caused by improper handling or excessive weight. It also allows you to do back exercises without equipment anywhere, which therefore gives you greater flexibility and accessibility to maintain a regular routine.
The anatomy of the back
The back is made up of several muscle groups that provide both stability and movement. Major muscles include the trapezius, latissimus dorsi, rhomboids, and erector spinae. Each of these areas plays a specific role in supporting the spine and facilitating the complex movements of daily life.
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Trapezius : This broad, flat muscle starts at the base of the skull and runs down to the middle of the back. It is responsible for movements such as supporting the neck and shoulders, as well as lifting the arms.
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Latissimus dorsi : This is one of the largest muscles in the back, extending from the thoracic vertebrae to the arm bone. It is crucial for rotational and downward pulling movements of the arms.
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Rhomboids : Located between the shoulder blades and the spine, these muscles help pull the shoulder blades back, crucial for upright posture and back stability.
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Erector spinae : A group of muscles that extends along the spine from the lower back to the neck. They are essential for maintaining upright posture, as well as for flexion and extension movements of the back.
12 effective exercises to strengthen your back without equipment
Here is a list of 12 exercises to strengthen your back without equipment:
Superman
Lie face down on the floor, stretch your arms out in front of you and simultaneously lift your legs and arms. Hold this position for a few seconds before releasing.
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Instructions : Lie on your stomach with your arms extended in front of you. Engage your back muscles and raise your arms and legs at the same time, keeping your head in line with your spine. Try to raise your limbs as high as possible without causing discomfort.
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Reps : Perform 3 sets of 12-15 reps, resting 30 seconds between each set.
The bridge (glute bridge)
Lying on your back, knees bent, raise your pelvis towards the sky, contracting your glutes and abs. Hold the position for a few seconds before lowering back down.
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Instructions : Lying on your back with your arms extended at your sides and your knees bent, push your hips up by contracting your glutes and abs. Hold for 5 to 10 seconds before slowly lowering back down.
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Reps : Perform 3 sets of 12-15 reps, resting 30 seconds between each set.
Classic board
In a push-up position, support your body on your forearms and toes, ensuring a straight line from your head to your feet. Hold the position for 30 seconds to a minute.
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Instructions : In a plank position, place your forearms on the floor, keeping your body parallel to the ground and contracting your abs. Make sure your back does not sag or arch too much.
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Reps : Hold for 30 seconds to a minute, then rest for 30 seconds before repeating for a total of 3 sets.
Side plank
Lie on one side, supporting yourself on one forearm. Raise your hips to create a straight line from your back to your feet, holding this position. Repeat on the other side.
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Instructions : Lie on your side, supporting yourself on your forearm and feet. Lift your hips off the floor to create a straight line from head to toe, balancing on one arm. Keep your body aligned without arching or sagging your back.
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Reps : Hold for 30 seconds to a minute, then rest for 30 seconds before repeating for a total of 3 sets on each side.
Bird-Dog
From all fours, simultaneously extend one arm forward and the opposite leg back. Alternate sides while maintaining balance.
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Instructions : From all fours, with your hands under your shoulders and your knees under your hips, extend one arm in front of you and the opposite leg behind you. Hold for a few seconds before returning to the starting position. Alternate by doing the same with the other arm and leg.
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Reps : Perform 3 sets of 12-15 reps on each side, resting for 30 seconds between each set.
Arm extension on all fours
On all fours, raise one arm to shoulder height in front of you while keeping the other hand on the floor, then alternate. Repeat with legs.
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Instructions : From all fours, extend one arm in front of you while keeping the other hand on the floor. Hold the position for a few seconds before returning to the starting position and alternating with the other arm. Do the same for the legs by extending them behind you.
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Reps : Perform 3 sets of 12-15 reps on each side, resting for 30 seconds between each set.
Classic pumps
This well-known exercise works the back in addition to many other muscles. Make sure you have correct posture to maximize the benefits.
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Instructions : In a plank position, with your palms on the floor and slightly wider than shoulder-width apart, lower your body by bending your elbows until they are parallel to the floor. Then push back up to the starting position.
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Reps : Perform 3 sets of 12-15 reps, resting for 30 seconds between each set.
Incline push-ups
Place your hands on a raised surface, such as a table or bench, and perform push-ups. This helps reduce resistance while still engaging your back.
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Instructions : In a plank position, place your hands on an elevated surface and perform push-ups while keeping your body in a straight line. You can adjust the height of the surface to increase or decrease the intensity.
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Reps : Perform 3 sets of 12-15 reps, resting for 30 seconds between each set.
Reverse Snow Angels
Lying on your stomach with your arms extended, imitate the movements of a snow angel by keeping your arms and legs slightly above the ground. This exercise strengthens the back muscles while improving shoulder mobility.
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Instructions : Lying on your stomach with your arms extended overhead, lift your arms and legs off the floor, keeping your palms facing the floor. Then make small circular movements with your arms outward, as if you were making a reverse snow angel.
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Reps : Perform 3 sets of 12-15 reps, resting for 30 seconds
Inverted Rowing
Lie under a table or bar, grab it with your hands and pull your chest towards the bar, engaging your back muscles well.
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Instructions : Lying on your back under a raised surface, grasp it with your hands, keeping your palms facing you. By contracting your back muscles and lifting your chest toward the bar, pull yourself up.
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Reps : Perform 3 sets of 12-15 reps, resting for 30 seconds between each set.
Squat with straight arms
Perform a classic squat while keeping your arms straight in front of you, to improve stability and back support.
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Instructions : Standing with your feet shoulder-width apart, extend your arms out in front of you, keeping your palms parallel to the floor. Perform a squat by bending your knees and lowering your body toward the floor while keeping your arms straight.
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Reps : Perform 3 sets of 12-15 reps, resting for 30 seconds between each set.
Simulated swimming
Lying on your stomach, perform swimming movements with your arms and legs alternately to work your back.
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Instructions : Lying on your stomach, extend your arms and legs. Keeping your head and chest slightly raised from the ground, perform alternating swimming movements with your upper and lower limbs.
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Reps : Perform 3 sets of 12-15 reps, resting for 30 seconds between each set.
By incorporating these exercises to strengthen your back without equipment into your routine, you will be able to strengthen your back and improve your posture gently.
