Back pain has long been a widespread problem. Anyone who sits a lot – whether in the office or working from home – is familiar with the pain in the lower back, tense shoulders, or a stiff neck. The cause is often weak muscles and a lack of exercise.
The good news: You don't need a gym to do something good for your back. With targeted back exercises at home, you can improve your posture, prevent pain, and build more stability in the long term. All you need is a little space, motivation—and the right equipment from Atletica .
Which muscle groups should you train?
A balanced back workout activates all areas of the back muscles:
• Trapezius muscle (upper back and neck)
• Latissimus (broad back muscle)
• Back extensors (lower back)
• Rhomboids (between the shoulder blades)
• Core muscles (for stability and posture)
A holistic training approach not only helps with back pain, but also with posture problems such as a hunchback or a hollow back.
The best back exercises for at home
Superman
Lie flat on your stomach, stretch your arms and legs. Lift both slightly at the same time and hold for 5–10 seconds. This exercise specifically strengthens the lower back.
shoulder bridge
Lie on your back with your feet hip-width apart. Lift your pelvis until your thighs and upper body are in line. Pause briefly and lower. Activates your lower back, glutes, and core.
Reverse Flys with Minibands
Stand slightly bent over, holding a mini band in both hands. Stretch your arms out to the sides. Ideal for the upper back and rear shoulders.
Rowing with resistance bands
Sit on the floor and wrap a resistance band around your feet. Pull the band toward you in a controlled manner, keeping your elbows close to your body . Perfect for the latissimus and shoulder blade muscles.
Bird Dog
Get into a quadruped position, alternately extending one leg and the opposite arm forward and backward. This exercises your back extensors, core, and balance.
Back exercises with equipment – even more effective
With the right equipment from Atletica , you can make your back training at home more targeted, safer and more intensive:
• Adjustable weight bench B10 : For reverse flys, rowing variations and back extensions at different angles
• Dumbbells (Hex Dumbbells): Ideal for rows, shrugs and holding exercises
• Power Rack R5 : For advanced users – expandable with cable pull and pull-up bar
• Fascia roller: For releasing tension and for regeneration after training
• Resistance Bands : Perfect for rowing, mobility and as additional resistance
Especially when it comes to back exercises, high-quality equipment makes the difference – for clean execution, more motivation and measurable progress.
Training plan: Get a strong back in 4 weeks
Weeks 1–2: Laying the foundation
3 sessions/week, 20–25 minutes each
Focus on bodyweight exercises (Superman, Bird Dog, Shoulder Bridge)
Integrate core exercises such as plank and side plank
Week 3–4: Increase resistance & intensity
3–4 sessions/week, 30 minutes each
Integration of mini bands, resistance bands and dumbbells
Exercises with controlled load (e.g. B. Rowing with resistance, reverse flys, shrugs)
Tip : Document your repetitions to see progress – small improvements are extremely motivating.
Typical mistakes when training your back at home
• Too much focus on stomach, too little on back
• Lack of tension in the torso during exercises
• No variation – always the same exercises
• Too fast movements without control
• Lack of regeneration
Proper technique is crucial, especially for sensitive structures like the spine. It's better to do fewer repetitions, but slower and more deliberate exercises. Use mirrors, videos, or the resistance of mini bands to check your posture.
Back training and everyday life – the perfect duo
A strong back not only improves your training, but your entire life:
• Better sitting & standing
• Less tension in everyday life
• Less pain when carrying or lifting
• More stability in other sports (running, cycling, weight training)
Training at home means no wasted time, no messy equipment at the gym, and no excuses. With the right setup—for example, a non-slip training mat from Atletica—you can get started right away.
Conclusion: Back exercises at home are simple, effective and indispensable
You don't need complex machines or a gym membership to strengthen your back muscles. With the right selection of exercises, proper form, and some equipment from Atletica, any living room can be transformed into a functional workout space.
A strong back is no coincidence – it is the result of consistent exercise and sensible stress.
You can find more inspiration for your home workout in the Atletica knowledge blog or directly in the online shop for training equipment. Start your back training today – and strengthen what supports you.
