Despite what you may have heard or were lead to believe, you can perform numerous back exercises at home without any equipment, and if you want an even more effective at home back exercise, you only need one small, inexpensive piece of equipment.
A strong back is crucial if you want the benefits of increased flexibility and the decreased probability of future back injuries. Unfortunately, many will erroneously choose the option of no exercise because they feel that expensive equipment is necessary for an effective at home workout. This simply is not correct.
You can increase your back strength, build lean muscle, and burn off body fat with at home back exercises. Follow this routine for a highly workout that can get you more results in less time. Only one small piece of equipment is necessary for the last exercise.
THE DOOR CHIN UP
Strengthens Back, Biceps, and Shoulder Muscles:
o Open a door and drape a towel over the door top to prevent discomfort.
o Make certain that the door hinges are properly secured and that the door is
sturdy enough to withstand the pressure of your weight.
o Grasping the door top firmly, pull your body up from the floor.
o If you are initially unable to do this, place a large box, bench, or similarly sturdy object under your feet to decrease distance and use your legs to push your body from the floor.
o Gradually decrease the amount of leg drive you use until you are able to perform a door pull up directly from the floor.
INVERTED ROW WITH TABLE:
Strengthens Upper Back, Biceps, Lower Back and Abdominal Muscles:
o Position your body under a sturdy table.
o Sit up and place your palms hands down on the table edge.
o Keeping your body straight and with your weight supported only on your heels and by your hands, pull your body up towards the table.
o Maintain a straight back and tighten your buttocks and stomach as you continue your repetitions.
INVERTED ROW WITH CHAIRS:
Strengthens Upper Back, Biceps, Lower Back, and Abdominal Muscles:
o Sit on the ground between two chairs; the seats should be facing away from each other.
o Grasp onto the top of each chair or a chair rail; get your body in a straight line so you are supported by your hands and heels.
o At this point you will look like you are in a reverse push-up position. Keep your body straight and pull yourself up until your hands are at your sides.
o Slowly lower and continue repetitions keeping your body in a straight line.
Strengthens Chest, Shoulders, Triceps, Back, and Biceps:
o Assume a push up position with hands shoulder width apart or closer together to make the exercise more challenging.
o To increase the challenge, narrow the distance between your feet.
o To decrease the challenge, widen the distance between your feet.
o From the up position, push yourself back so your buttocks is up in the air and your body forms the shape of an “A”; you should be looking back at your feet.
o Bend your arms and lower your head toward the ground and press up and forward. This portion of the movement looks like you are diving towards the ground and then you press up the other direction.
o Elevate your buttocks and return to the starting position.
CHIN UPS WITH CHIN UP BAR
Strengthens Back, Biceps, and Shoulders:
o This exercise requires an inexpensive door way chin up bar which can be purchased for approximately twenty dollars.
o The bar can be used for pull-ups, chin -ups, and all variations
o You can also drape two towels over the bar and grasp each towel as you do a chin up to intensify the exercise. This version really works your forearms.
These at home back exercises will help you build a strong back better than any piece of gym equipment ever could. Focus your efforts on performing each rep properly – quality is much more important than quantity.