Back-Strengthening Exercises at Home

Start Reading

1. Hip Hinge Hold

While bending forward, the hip hinge keeps the thoracic, lumbar, and pelvic neutral. Hips move instead of thoracic and lumbar spines.

2. Hollow hold

Isometric hollow body holds entail contracting your core muscles in a static position. Lying on your back, do hollow body holds. Raise your shoulders and arms overhead. 

2. Hollow hold

Posterior pelvic tilt to raise your lower body. Hold this position for the appropriate period with a firm core.

3. Dumbbell deadlift

Dumbbell deadlifts are high-intensity complex exercises that dynamically and isometrically stimulate the whole lower body and posterior chain.


4. Dumbbell Bent Over Row

requires hip flexion and straight back lifting of two weights. Pulling dumbbells with a neutral grip develops your shoulders, upper back, arm, and core.

5. Dumbbell reverse fly

Dumbbell reverse flies work upper back. Reverse flies work shoulder and upper back rhomboid muscles. Strong upper back muscles protect shoulders.

Dumbbell Farmer Carry

Carrying a heavy load while walking is a strength and conditioning training called the farmer's walk. This full-body workout boosts cardio and works most major muscle groups.

Stay Updated
With Us!

Click Here