Best Back Workouts With Garage Gym To Get Lean And Burn Fat

The Dumbbell Row is a great exercise that strengthens your back, shoulders, and biceps while also engaging your core for stability. You can do this exercise using a flat bench and dumbbells, making it accessible even with limited equipment.

How to do it

1. Place a dumbbell on each side of a flat bench.
2. Kneel on the bench with your right knee and place your right hand on the bench's edge.
3. Keep your torso parallel to the ground and grab the dumbbell with your left hand, palm facing your torso.
4. Pull the dumbbell up to your side, engaging your back; exhale as you lift.
5. Pause briefly at the top, then lower the dumbbell back to the starting position.

Pull Ups are a challenging exercise that strengthens your back, shoulders, and biceps using just your body weight. Beginners can modify this exercise with assistance or weights for a more manageable workout.

How to do it

1. Grip the pull-up bar with your palms facing away from you.
2. Engage your core by taking a deep breath and tightening your stomach muscles.
3. Pull your chest up towards the bar by bending your elbows and keeping them close to your body.
4. Lower yourself back down to the starting position.

Chin Ups are a bodyweight exercise that mainly works your back and biceps. They are performed on a pull-up bar with an underhand grip, helping you build strength and muscle mass.

How to do it

1. Grab the pull-up bar with your palms facing you.
2. Engage your core by taking a deep breath and tightening your stomach.
3. Pull your chest up towards the bar by bending your elbows.
4. Lower yourself back down to the starting position.

Weighted Ball Hyperextension is a challenging exercise that works the lower back and core muscles by using a stability ball. It increases strength and endurance by adding resistance beyond regular hyperextensions.

How to do it

1. Kneel tall facing the stability ball, securing your feet under a stable object or with a partner's help.
2. Lie over the stability ball with your legs extended, leaving your shoulders hanging off the edge.
3. Hold a weight close to your chest and tighten your core to keep your back straight.
4. Lift your shoulders by pushing your hips forward while keeping the ball still.
5. Lower back to the starting position.

The Australian Chin Up is a bodyweight exercise that strengthens your back, biceps, and shoulders. You perform it from a low, inclined position using a bar, making it easier than regular Chin Ups. It's a great way for beginners to build strength towards full Chin Ups.

How to do it

1. Lie underneath a low bar and grab it with an underhand grip, hands shoulder-width apart.
2. Keep your legs and body straight, starting with your arms fully extended.
3. Pull your chest towards the bar while keeping your elbows close, engaging your core to maintain a straight line.
4. Lower yourself back to the starting position and repeat.

The Dumbbell Bent Over Row targets your back and biceps. Using dumbbells helps ensure both sides of your body are trained equally and adds difficulty, making it great for building strength and muscle in your back workouts.

How to do it

1. Stand with your feet shoulder-width apart, holding dumbbells beside your hips.
2. Bend your knees slightly and push your hips back, leaning your torso forward at a 45-degree angle.
3. Keep your arms extended with dumbbells under your shoulders.
4. Pull the dumbbells toward your sides, squeezing your shoulder blades together at the top.
5. Lower the dumbbells back to the starting position and repeat.

The Landmine Row is a strength exercise that mainly works your back, shoulders, and biceps. It uses a landmine to create a unique movement, helping increase muscle mass and strength while varying your workout routine.

How to do it

1. Stand with your feet shoulder-width apart, straddling the barbell, and face away from the landmine anchor.
2. Engage your core and keep your back straight.
3. Bend your knees slightly, hinge at your hips, and grip the barbell near the base.
4. Lift the barbell to knee height by extending your hips.
5. Pull the barbell towards your lower ribcage or chest by bending your elbows.
6. Lower the barbell back to the starting position.

The Neutral Grip Pull Up is an exercise that strengthens your back, biceps, and forearms using a grip where your palms face each other. It’s easier on the shoulders and wrists, making it great for beginners or those with joint concerns.

How to do it

1. Grab the pull-up bar with your palms facing each other.
2. Engage your core by breathing deeply and tightening your stomach muscles.
3. Pull your chest up towards the bar by bending your elbows.
4. Lower yourself back down to the starting position.

The Single Arm Landmine Row is an exercise that targets your back muscles. By using one arm at a time, you can focus on building strength evenly and improving stability.

How to do it

1. Stand with your feet shoulder-width apart, facing away from the landmine anchor.
2. Brace your core to maintain a neutral spine.
3. Bend your knees slightly and hinge at your hips to reach for the barbell with your right hand.
4. Lift the barbell to knee height by extending your hips.
5. Pull the barbell towards your lower ribcage or until a plate touches your chest with your right elbow.
6. Lower the barbell back to the starting position and repeat on the left side.

The Wide Grip Pull Up strengthens your upper back, lats, and biceps while focusing on the outer lats to enhance back width. It's a tough exercise ideal for those wanting to boost upper body strength and achieve a V-shaped torso.

How to do it

1. Grab the pull-up bar with your palms facing away and hands wider than shoulder-width.
2. Engage your core by breathing deeply and tightening your abs.
3. Pull your chest towards the bar by bending your elbows down towards your sides.
4. Lower your body back to the starting position.

Bird Dog Rows are a strength exercise that targets your back, core, and glutes. This move helps improve balance and stability by combining a rowing action with a Bird Dog position, making it great for building functional strength.

How to do it

1. Set a dumbbell at the head of a bench.
2. Get on your hands and knees with your knees under your hips and hands under your shoulders, gripping the bench.
3. Pick up the dumbbell with one hand, palm facing in.
4. Keep the same-side knee on the bench and the opposite-side hand gripping the bench.
5. Engage your core, lift your opposite leg straight back, in line with your body.
6. Pull the dumbbell up to your side, keeping your elbow close to your body.
7. Hold for a moment, then slowly lower the dumbbell back down.
8. Switch sides and repeat.

The Stability Ball Hyperextension strengthens your lower back and improves core stability. Using a stability ball makes the exercise more challenging and helps engage your back muscles effectively.

How to do it

1. Lie face down on a stability ball with your hips on the ball and legs extended, pressing your feet against a wall.
2. Cross your arms over your chest and relax your upper body over the ball.
3. Lift your shoulders up as high as you can by pressing your hips into the ball.
4. Lower your shoulders back to the starting position in a controlled manner.

The Dumbbell Superman exercise strengthens your back, glutes, and hamstrings using dumbbells for added resistance. This variation is effective for building strength in your lower back and improving overall stability.

How to do it

1. Lie face down with your arms extended and legs straight.
2. Hold a dumbbell in each hand above your head with palms down.
3. Engage your back and glutes to lift your arms and legs a few inches off the ground.
4. Hold this lifted position briefly.
5. Lower your arms and legs back to the starting position while keeping your back and glutes engaged.
6. Keep a slight bend in your elbows and knees for good posture.

The Inverted Row is a bodyweight exercise that strengthens your back while keeping your spine straight. It’s similar to a standard row but allows you to use your own body weight for added stability and support.

How to do it

1. Set a barbell at waist height.
2. Grab the bar with both hands, slightly wider than your shoulders.
3. Lie under the bar, keeping your body straight from your heels to your shoulders.
4. Lift your body by bending your elbows and pulling your chest towards the bar.
5. Lower yourself back to the starting position.

The Mixed Grip Pull Up involves one hand facing forward and the other facing towards you. This exercise strengthens your back and arms while also improving grip strength and balancing muscle strength.

How to do it

1. Grab the pull-up bar with one palm facing away and the other facing you.
2. Tighten your core by taking a deep breath and flexing your abs.
3. Pull your chest up toward the bar by bending your elbows down and back.
4. Lower yourself back to the starting position.