Bodybuilding Fitness

Best Home Workouts for Back and Shoulders

Best Home Workouts for Back and Shoulders

LAST UPDATED: May 23rd, 2022

Well, the average gym fanatic like me is probably sad these days.


Most of the gyms are closed during the corona pandemic.

So, in the next few weeks, I will show you how to exercise at home to maintain your muscle mass. (1)

I already wrote one general article about working out at home during the corona lockdown and quarantine.

If you missed that article you can check it here.

So let’s see what are the best home workouts for the back and shoulders.

Best home workouts for your back

Push-Ups for the back

Dive bomber push up

Dive bomber push-ups are really effective push-ups for your back muscles.

Position your body in a regular push-up position and form an inverse V letter with your hips.

This is your starting position.

As you lower your legs keep them straight.

Allow your arms to bend as you push forward while your chest should almost touch the ground (like a dive bomber).

Then return to the starting position.

Repeat as many times as you can.


How did I do my first pull-up?

This is not just a good home workout for your back – it is the best back exercise ever.

How to do this at home?

If you have a yard I am sure you can make a pull-up bar.

Also, you can buy a pull-up bar that you can easily install in your flat.

You can try different variations.

Change the grip or the angle when you lift your body so that you stimulate different parts of your body.

Try the wide grip or close grip.

One-arm dumbbell row

One arm dumbbell row

If you have some kind of dumbbell at home this is really good exercise for your back.

It’s important to keep your back straight when you do this exercise, only the arm moves.

Keep your arm close to your body.

You should move your arm from the elbow and not from your hand so that you don’t engage your biceps too much.

Home workouts for shoulders

Pull-ups are good for your shoulders, too.

Push-ups for shoulders

Diamond push ups

Although push-ups are the best bodyweight chest exercise, most of the variations are good for your shoulder muscles.

Best push-ups for shoulders are:

  • Dive bomber push-ups
  • Diamond push-ups
  • Tempo push-ups
  • PLYO push-ups

Shoulder workouts with dumbbells

If you have dumbbells (10 pounds for example) there are a few exercises that you can do.

Side lateral raise

Side lateral raise

This is a great exercise for middle delts.

You won’t be able to lift heavy weights right away if you do this exercise right. Be patient, it’s important to feel tightness in your delts after finishing the set

Seated bent-over rear delt raise

Seated bent over rear delt raise

You can do this exercise sitting or standing.

Your back should be straight and your legs shoulder-width apart.

This exercise affects the back shoulder and it’s important not to move your shoulder blades when you perform it because if you do so your back is more engaged.

This workout is perfect for your rear delts.

Arnold press

Arnold press

A great exercise invented by Arnold Schwarzenegger.

Sit on the bench and hold the dumbells in front of you.

Your palms should be facing in and you need to hold the dumbells to shoulder level.

Start lifting the dumbbells above your head and rotate your palms so that when you lift the dumbbells your palms face outward.

Go back to the starting position.

Best Home Workouts for Back and Shoulders – Bottom Line:

If you want to build your back at home you should try push-ups, pull-ups and one arm dumbbell row.

For shoulders try side-lateral raise, seated bent-over delt raise and Arnold press.

And if you want to grow muscles faster try some of the best natural supplements to speed up the process.

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