HomeHome Back Basics
A 20-minute beginner home back session for men with no bar and no bands. Bodyweight standing rows use your own leverage to train the pull, alternate supermans and lying back extensions strengthen the spinal erectors, and standing swimmers finish the upper back and rear delts.
Home Back Basics at a glance
- Level
- Beginner
- Duration
- 20 minutes
- Exercises
- 4
- Estimated burn
- ~170 kcal
- Equipment
- None — floor space only
- Muscles worked
- Back, Shoulders
- Category
- Home
- Made for
- Men
- Price
- Free
4 exercises in Home Back Basics
- 4 × 12
- 2Alternate superman3 × 16
- 3Lying back extension3 × 15
- 4Standing swimmer3 × 20
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Home Back Basics
Training the back at home is about tension, not load — pull the shoulder blades together and hold each contraction for a full second. Rest 45 seconds. Three or four sets. If the low back tightens on extensions, reduce the height rather than stopping the set.
Home Back Basics — questions
How long does Home Back Basics take?
About 20 minutes from the first set to the last. The session contains 4 exercises and burns roughly 170 kcal for an average trainee.
What equipment do you need for Home Back Basics?
None — floor space only. The session is built around Bodyweight Standing Row, Alternate superman, Lying back extension and more, and every exercise comes with a demo video in the GymiaFit app.
Is Home Back Basics suitable for beginners?
Yes. Home Back Basics is graded beginner: the movements are simple and the volume is deliberately low, so it works as a first session. Follow the scaling notes in "How to run it" and add sets only once the current version feels controlled.
Which muscles does Home Back Basics work?
Back, Shoulders. 4 exercises, starting with Bodyweight Standing Row, Alternate superman, Lying back extension.
Is Home Back Basics free?
Yes. Home Back Basics is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
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