Why Train Your Back at Home?
Your back muscles — including the lats, traps, rhomboids, and erector spinae — are involved in almost every movement you make. Training them at home offers:
- Convenience – No commute or crowded gym equipment
- Cost efficiency – Use minimal or no equipment
- Flexibility – Train whenever it fits your schedule
With Kiwi Fitness, your AI personal trainer, you can get a back-focused plan that adapts to your fitness level, equipment, and goals — complete with video guidance.
15-Minute Back Workout at Home
Warm-Up (2 minutes)
- Arm circles – 30 seconds each direction
- Cat-cow stretch – 1 minute
Main Workout (3 rounds, rest 30–45 seconds between exercises)
- Supermans (10–12 reps)
Lie face down, lift arms and legs simultaneously, squeezing your back muscles. - Reverse Snow Angels (10–12 reps)
Keep chest slightly lifted off the floor and sweep arms in a wide arc. - Bent-Over Rows (10–12 reps)
Use dumbbells, resistance bands, or water bottles. Keep your back straight. - Reverse Flies (10–12 reps)
Slight bend at elbows, lift arms out to the side, squeezing shoulder blades. - Plank with Arm Reach (8–10 reps per arm)
Hold plank position, extend one arm forward without twisting hips.
Pro Tips for a Stronger Back
- Focus on control – Avoid momentum to keep tension on the muscles.
- Engage your core – It supports your spine during back exercises.
- Increase resistance – Progress by adding weight or more reps.
- Stay consistent – 2–3 back workouts per week yield noticeable improvements.
Get a Customized Back Training Plan
While this workout is effective, long-term results come from a structured, progressive program — and that’s where Kiwi Fitness comes in.
With Kiwi Fitness, you get:
✅ Personalized back and full-body workout plans for home or gym
✅ Step-by-step video guidance
✅ Weekly adjustments based on your progress
✅ Voice-activated logging for hands-free tracking
Strengthen your back without leaving home.
Try Kiwi Fitness for personalized workouts and supporting videos →
