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Back Workout For Beginners At Home

Updated: Sep 6, 2022

Have you ever had a sore back? Sore enough that you can't put on your clothes without bitching? Sore enough that when you try to walk you have hold on to as many things as possible? Ever tried to drive a car with a sore back? How about getting into or up out of bed with a sore back?

Have you ever noticed that when you have a sore back, everyone is an expert on what you should do? It seems everyone is familiar with the subject in some fashion which leads us to the point of the blog. When I created the Fitness Made Easy platform, I had no idea the benefits I would gain.

In putting together, the collection of videos for our members, I started to noticed that my own back pains were a thing of the past. No longer was I waking up with pain in my lower back and I attribute that to the resistance band workouts I was doing (and still do). Simply put, resistance bands are the perfect tool to help strengthen your back. There light weight yet powerful effects are a perfect combination.

Check out this collection of videos where we show you how to pick the right resistance bands for you here.

Seated Rows

This exercise is perhaps the best back exercise of all of them and there are several variations that you can do when you use a resistance band and door anchor to perform it. In this series we focus on an overhand (palms down) motion but you could do it with the palms up or even facing each other. Keep your back straight and pull your handles through your back for maximum gains.

Sets and Reps: 4 sets of 10 reps

Equipment: SPRI green resistance band and door anchor

Pro Tip - make sure to have resistance in the band before you start your pulls

Standing Close Grip Lat Pulls

This exercise is a close relative to the seated rows above. The difference is that when you stand, you can get more leverage in your back pulls and with a slight angle added, you can work the top of the back. For this exercise, use the palms facing each other scenario and bring them in close together. Keep a slight bend in your knees and keep your back straight.

Sets and Reps: 4 sets of 10 reps

Equipment: SPRI green resistance band and door anchor

Pro Tip - try a SPRI red resistance band for more power

Bent Over Lawn Mower Pulls

As the title says, this exercise mimics the act of starting a lawn mower. From a standing position, hook the resistance band loop under your right foot. Keeping your back straight and with a slight bend in your knees, pull your right hand up like you are trying to pull the band through your body.

Sets and Reps: 6 sets of 10 reps (3 right and 3 left)

Equipment: SPRI grey resistance band loop

Pro Tip - go slow with these and really work the side of your back

Full Video

Join the Fitness Made Easy community today and enjoy more workouts like this!

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