Back Exercises for Home Gym

Kneel on the bench pad with your shins down and back neutral. Row the handles back, keeping elbows at a 45° angle — not tucked tight, not flared wide. Finish when your elbows pass your torso, then lower slowly under control.

Kneel on the bench pad, arms fully stretched. Pull the handles toward your hips rather than your chest, keeping elbows close to your body. Lower slowly and keep your back neutral throughout.

Sit on the bench pad and grab the EZ bar attachment. Pull the bar toward your sternum with elbows at 45°, engaging both back and shoulders. Lower slowly, keeping your hips and back neutral.

Sit on the bench pad and let your feet hang so you can pull your body toward the cables. Pull the handles toward your sternum with elbows at 45°. Lower slowly and avoid leaning forward or back.

Lie face down on the bench pad with feet elevated, facing the cable system. Pull the bar down to your chest with a narrow grip, elbows traveling out to the sides. Lower slowly before the next rep.

Same setup as the close grip pulldown, but grab the bar as wide as comfortably possible. The wider grip shifts emphasis across more of the upper back. Pull to chest level and lower under control.

Attach the dip bar handles and lie face down on the bench pad with feet elevated. Pull yourself up using the dip handles until your head passes through them. This is a bodyweight-assisted pull-up pattern — pause briefly at the top of each rep.

Lie face down with feet elevated, grab both handles, and pull down until your elbows travel below the bench pad. Keep wrists neutral throughout. Lower slowly before the next rep.

Same position as the side grip pull down, but pull the handles out toward your sides rather than straight down. Finish with elbows near your sides, or as far as your mobility allows.

Lie flat on the bench pad, feet on the pad's edge, and grab the bar attachment from overhead. Pull the bar straight down to your thighs with stiff, locked arms. Pause at the bottom of each rep.

Same lying position, this time with handles instead of a bar. Pull down until your arms are parallel with the pad, then return under control. Keep the movement smooth — no jerking or momentum.

Lie flat on the bench pad with your feet braced against the squat stand. Pull the handles down until parallel with the pad, keeping steady foot contact with the stand throughout — don't swing or jump into the movement.

Lie flat with feet on the bench pad, and pull the handles down and across your body, alternating sides. Keep the movement controlled rather than swinging between reps.

Sit facing the cables with your feet hooked into the wing bar attachment, about a foot away from the handles. Bring the handles down to your sides with a neutral back position, keeping your arms locked throughout.

Sit on the bench pad with feet planted and grab the handles. Pull one arm at a time until your elbow passes your torso, pausing briefly at the top before switching sides. Avoid leaning or using momentum.

Lie face down using the wing bar attachment, legs straight and locked. Grab the bar at shoulder width and pull up until your chin reaches bar level. Lower slowly and use a resistance level that keeps the movement challenging but controlled.

Kneel on the bench pad with arms fully stretched and back neutral. Spread both handles outward until your arms and torso form a T-shape, keeping arms at a 90° angle to your body. Lower slowly — no swinging or leaning into the cables.

Sit facing the cables and raise both handles up and out to the sides, elbows at a 45° angle from shoulder height. Keep your arms straight and raise as high as comfortable — near overhead for most people. Pause briefly at the top of each rep.

Lie face down with feet elevated, arms starting overhead. Keeping arms straight, bring both hands laterally down to hip level without bending your elbows. Don't let your arms travel past the bench pad.

Sit on the bench pad with an erect posture, grabbing the handles with a neutral grip. In one motion, tuck one elbow in while raising the other arm out to a 90° back fly. Alternate the pattern smoothly between sides.

Kneel on the bench pad with your shins down. Pull both handles straight down with locked arms, as far as your mobility allows — ideally until your arms are parallel with your upper body. Let your body rise back slowly between reps.

Lie flat on the bench pad with feet on the pad's edge, using the EZ bar attachment. Pull the bar from overhead down to your hips in one smooth motion. Lower slowly, keeping hips and back neutral.

Lie face down with feet braced on the squat stand and knees slightly bent. Lock your hands behind your lower back and extend up, raising your chest off the pad. Pause briefly at the top, then lower slowly.

Set the frame to an incline position with the squat stand flattened. Sit with feet on the pad's edge, grab both handles, and extend your back from a sit-up position until it touches the bench pad. Keep elbows locked and movement controlled throughout.