Getting in an effective back workout at home may seem like a daunting challenge if you don’t have a pull-up bar or other expensive home workout equipment.
By far two of the most effective back exercises are pull-ups, inverted rows, and their variations. If you don’t have a pull-up bar at home, these can often be impossible to perform.
The truth of the matter is this: you can effectively train your back at home without any equipment, and you perform pull-ups at home without a pull-up bar!
Give these four at home back exercises a try and you will sculpt your back, build lean muscle, and even burn body fat.
1. Door Pull-Up
This variation allows you to do pull-ups without the use of a pull-up bar.
o Choose a sturdy door that will support your body weight.
o Drape a towel over the top of the door to cushion your grip.
o Grasp the top of the door firmly and pull yourself up.
o To progress gradually if this is too difficult, place a sturdy box or chair under your feet and use leg drive to help you pull yourself up. Over time, decrease the amount of leg drive you use until you can perform the movement on your own.
2. Inverted Row with Chairs
This exercise will train your upper back, biceps, and core.
o Sit on the floor between two chairs with the seats facing away from each other.
o Tightly grab onto a rail from each chair and make sure you body is straight from the top of your head to your ankles.
o At this point the only thing touching the ground should be your heels of the bottom of your feet.
o You should look like you are in a “reverse push-up” position – your arms are straight and your body is in a straight line.
o Keeping your stomach and butt tight, pull yourself up until your hands are at your sides.
3. Inverted Row Variation
This row variation requires the use of a sturdy table and trains the same movement as the exercise above.
o Lay underneath a sturdy table that will support your full body weight.
o Grab the edge with a palms down grip.
o Keep your body straight and pull your chest towards the table.
o Maintain a straight and “controlled’ posture and make certain that your buttocks and stomach are tight so your hips don’t sag.
4. Push up Variation
This exercise is a push-up, but not only does it train your chest, shoulders, and triceps, but it will also work your back and biceps.
o Position yourself in the top position of a traditional push-up with hands at shoulder width or a little wider.
o To decrease the challenge place your feet further apart, to increase the challenge position your feet closer together.
o Push yourself back so your butt is in the air, your body forms an “A” and you are looking back at your feet.
o Bend your arms and slowly lower your head toward the direction of your hands in a downward “arc” motion and then press upward and forward. This will form a “U” shape.
o At the end of this movement your head will be up, your back will be arched, and your pelvis will be close to the ground.
o Stick your butt back up and press yourself back so you return to the start position.