1. Pull-Ups / Assisted Pull-Ups

• Gym: Use pull-up bar, assisted machine if needed
• Home: Use a sturdy bar or door pull-up bar
• 3 sets of 8-12 reps

2. Bent-Over Rows (Dumbbell or Barbell)

• Gym: Use barbell or dumbbells
• Home: Use dumbbells or filled water bottles
• 3 sets of 12 reps

3. Superman Hold (Bodyweight)

• Lie face down, extend arms and legs
• Lift both off ground, hold 20-30 seconds
• 3 sets

4. Single-Arm Dumbbell Rows

• Place one knee and hand on bench (gym) or sturdy surface (home)
• Row dumbbell up toward hip
• 3 sets of 12 reps each side

5. Resistance Band Lat Pulldown

• Home: Use resistance bands hooked overhead
• Gym: Machine lat pulldown is alternative
• 3 sets of 12-15 reps

6. Reverse Flys (Dumbbells or Bands)

• Stand bent forward, lift weights/bands to sides
• Squeeze shoulder blades
• 3 sets of 15 reps

7. Plank with Arm Reach

• Hold plank position
• Extend one arm forward, hold 3 seconds, switch sides
• 3 sets of 10 reps each side

📝 Tips for Back Workout:

• Warm up properly before starting
• Focus on form to avoid injuries
• Rest 30-60 seconds between sets
• Gradually increase weights or reps for progress
• Stretch after workout for flexibility

📌 Final Words:

A strong back supports your whole body.
Mix these gym and home exercises regularly to build strength, improve posture, and avoid back pain.

👉 Follow ADDHIRAJ HEALTH HUB for more workout plans and fitness tips!