Want to strengthen your back muscles but not a member of a gym , no problem . You can do these simple workouts to build a stronger ,V shaped back. It wont happen overnight ,it will take hard work and consistency.

Table exercise: table rows

Muscles lats, rear delts

For many, back muscle means lats, While virtually all back exercises recruit them, they’re not the only muscles you need to work.This move also hits your rear delts, helping to give you a V-shaped torso.


  • Lie under a sturdy table and grab the edge with a shoulder-width grip.
  • Keeping your body rigid, pull your chest up, hold, then lower.
  • Best done before you set the table for dinner.

Sets 4
Reps 12

Rest 60 seconds

Door exercise: let me in

Muscles lats, rhomboids


  • Facing an open door, place your feet on either side and grab both handles.
  • Slowly lean back until your arms are straight. You need to have good grip with the floor, so don’t do this in socks.
  • Keeping your lower body locked, pull your chest up until it touches the door.
  • Repeat. Squeeze your shoulder blades together at the top of the move to work that little bit extra
  • And for balance, throw in a set of press-ups between each of these exercises.

Sets 4
Reps 10
Rest 60 seconds

Floor exercise: scalpular retraction

Muscles lats, rhomboids, traps, shoulders

  •  Drop into a press-up position and then squeezing your shoulder blades together for 10 seconds.
  • That’s one rep. This move will protect against injury, and make you appear more symmetrical.

Sets 3
Reps 6
Rest 45 seconds

Kitchen exercise: single-leg deadlift

Muscles lats, lower back


  • Hold a light weight in each hand.
  • If you don’t have dumbbells at home, use a couple of tins of beans.
  • Stand with your feet together, then raise your right leg off the ground.
  • Bend your left knee slightly and lower the weights towards the floor, keeping your back straight.
  • Stop just before the weights touch the ground, then rise up.
  • This move will also hit your core – giving you a free abs workout to boot.

Sets 3
Reps 8
Rest 60 seconds



  1. just make sure that those door handles are not made in china or the fall might be fatal. otherwise good and easy tips for you novinces.

  2. This article was posted on this site on 9 January 2012 and there’re only 3 comments with only 2 showing indication of trying the tips. This shows the level of seriousness Zambians, especially those who patronize this site, attach to keeping up fit and in shape. Majority men have potty bellies at tender age and still think that is a great sign of “good milile” and healthy living. Well, personally I appreciate the free tips that LT gives us occasionally on keeping fit & healthy. These tips are otherwise expensive advise if sort from a professional trainer. Keep posting the tips LT :-))

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