Train your back like Dwayne Johnson with 3 exercises at home without equipment

To work the muscles of the back, and achieve a wide torso, and a better body posture, there are a variety of exercises that we can perform. But if you are not at home, there are some useful tips to train your back at home, without equipment.

Back exercises should also be present in our training routine. These exercises can help us to relieve back pain.

It should be taken into account that a very high percentage of the population suffers from back pain or discomfort throughout their lives, mainly due to poor posture over time. If that is your case, you will be interested to know that there are certain exercises based on soft movements that can help you.

Remember that having stronger muscles will also help us to have a good body posture. You must bear in mind that the back is a fairly large and complex muscle group. However, you do not need to go to the gym to get in shape.

Easy and in a short time: 3 exercises to train your back at home without equipment

1. Lower back: For the lower back, that is to say, to work mainly the lumbar muscles which are stabilizing muscles and which contribute, together with others in the core, to achieve a good body posture.

2. Superman: This is a basic lumbar extension that is achieved by lying on your stomach, raising your arms and legs at the same time.

Get a wide back like Dwayne Johnson with 3 exercises at home without equipment

3. Medium and high back: To work the muscles that contribute to the thickness of the back and that we can develop considerably.

Scapular push-ups: To work the highest part of the back and develop muscles that can contribute to widening the torso, we can perform these push-ups that begin in the same position as all the push-ups, but are only performed by mobilizing the scapulas.

Get a wide back like Dwayne Johnson with 3 exercises at home without equipment

Bonus:  Dolphin push-ups: although it works abdominals, arms, and shoulders, it is also an excellent movement to work the upper back.

Scapular push-ups

As we can see, there are no excuses for not training on holidays or when we are far from the gym and we don't have any equipment. All it takes is motivation.

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