Perform these Upper Back Exercises at home without weights

Don't have a gym membership no problem there are still exercises we can do to help strengthen our backs.

Not having weights is no excuse not to be creating a strong back. Are backs are used so much in our daily lives that it's important to make it strong. Any time were moving something heavy or holding ourselves up it's from the muscle in our backs. We use are backs so much but it is one of the muscle groups that seem to get less attention by people since it is not a see muscle like our chests.

In this article we will review upper back exercises without weights that we can do to help strengthen our backs. upper back exercises with no equipment are possible but looking into a pull up bar and strength exercise bands will allow for more variation to how you can work your back.

All of these upper back exercises you can perform at home leaving no excuse to not start strengthening your upper back today. They also work as agreat substitute for times when you just cannot get to the gym.

But before starting, it is best to discuss these exercises with your fitness trainer or physiotherapist. You can perform these exercises only if they do not cause or aggravate your pain.

You can enhance the strength of your mid and upper back muscles by using the following upper back exercises which are designed especially for strengthening these particular muscles.

If possible you should look into getting a pull up bar that can be placed in a door frame and elastic exercise bands of varying strength. These tools are not very expensive and can usually be picked up at gym equipment stores, and even your local Walmart.

If you just can't afford anything and your not shy about being outdoors you can always use playgrounds with monkey bars, or strong tree branches to perform pull ups and chin ups.

Best Upper Back Exercises Without Weights

  • The Corkscrew Stretch - Warm up

  • The corkscrew is a stretching exercise which helps in loosening the tightened and stiffened muscles in your back and helps with your mobility. Many people are in a position for developing stiff upper back muscles from spending time in front of a computer screens, televisions, driving, and surfing the internet on our phones. This will also loosen your back helping prevent injury from your exercise routine.
  • Get on all fours and bracing your core
  • place your right hand behind your head
  • Rotate your right shoulder and elbow up and away from your left arm, until it points to the ceiling
  • hold for 30 seconds to 1 minute (1 rep)
  • do 20 reps and then switch arms

Know were ready to perform the rest of the exercises with a loose back.

  • Pull-Ups

  • Pull-ups exercise work the latissimus dorsi muscles that run from your shoulders down both sides of your back. Make sure not to swing your legs to help raise your body.
  • Start by hanging from a bar high enough so your feet do not touch the ground.
  • Hold your hands much wider than shoulder width.
  • pulling your body upward until your chin is above the bar pause 1 to 3 seconds
  • slowly return to the starting position.
  • Chin Ups

  • The chin up is one of the best back exercises for the upper back, shoulders and will blast your biceps.
  • Grab the bar using an underhand grip, and hang from a pull-up bar.
  • Pull your chest up, close to bar and remain there for 3 seconds.
  • Slowly lower yourself down until your arms are straight and that’s 1 rep
  • Start with 5 repetitions. Once you can do 5 reps the next workout go for 6 reps then 7 reps and then more and more repetitions every time you hit your goal. To make the exercise more challenging slower the rate you lift yourself up and down or add a pause at the top.
  • Shrugs

  • Simple shrugs are another way to keep the trapezius strong. This is one of the best exercises to activate the trapezius. Since we are not using weights you really need to focus on the muscles and create a tight squeeze to ensure the trapezius is activated. This exercise will help with stabilizing the shoulder and upper back.
  • Stand up straight with good posture.
  • Raise your shoulders as high as you can get them, as if attempting to touch your ears with them.
  • Hold for a count of three seconds.
  • Release your shoulders back into their relaxed positions, repeat 15 reps.
  • Shoulder Blade Squeeze

  • Stand with good posture, with your arms at your sides.
  • Slowly squeeze the shoulder blades together, and hold for three seconds.
  • Slowly release the shoulder blades back to their relaxed positions, repeat 15 reps.

another way to perform this exercise is by holding your arms out front in a goal post position.

  • Superman Exercise

  • This will work your upper and lower back muscles. It has also has been shown to help alleviate back pain that is related to weak back muscles.
  • Begin on your belly with your arms extended in front of your head.
  • raise both arms and legs simultaneously
  • Pause for one to three second at the top before relaxing back to the starting position.
  • Perform at least 3 sets of 10 repetitions
  • Arms Above Head in Lying

  • Start this exercise by lying on your stomach with your arms placed on your sides in the air and your shoulder blades squeezed together.
  • Keeping your arms in the air, slowly move them above your head and then bring them back to their starting position.
  • Perform at least 3 sets of 10 repetitions each.
  • Contralateral Limb Raises

  • Begin on your belly with your arms extended in front of your head.
  • Squeeze your lower back to raise your left arm and right leg about 6 inches off the ground at the same time.
  • Lower them back to the ground and raise your right arm and left leg.
  • Perform at least 3 sets of 10 repetitions

In Closing

We have covered several different upper back exercises without weights that you can do at home. Hopefully you will use this list and start strengthening your back today.

leave a comment of your favorite exercise or any exercise we missed that you think should be on the list

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