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How To Build A Big Back At Home (NO WEIGHTS & NO PULL-UP BAR)

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Rating: 4.0; Vote: 1

If youre familiar with home workouts, you already know that the back is probably the most difficult muscle to adequately train at home without equipment and especially when theres no pullup bar available. Admittedly, there are plenty of home workouts for back out there that do target the back muscles to a certain degree. But they either fail to actually work your back muscles through their full range of motion or they just dont provide enough load or resistance to enable you to build back muscle without equipment. In this video though, Ill go through the best back workout at home that avoids those two common pitfalls and will instead enable you to target and build back muscles at home. The first exercise thatll help you build back muscles at home is the bodyweight lat pulldowns, which will be a replacement for the pull-ups or lat pulldowns that youd typically perform in the gym to target the lats. To do so most effectively, you ideally want to use the bed sheet setup Ive presented in my other home workouts. If these are too difficult, you can regress them by bending your knees like so and then using your legs to help push you up during each rep. And if you arent using the bed sheet set up, an alternative is something Ive shown in my past home workout video, the sliding lat pulldown. Next, were going to move onto a bodyweight row to now shift a little more emphasis to our mid-back musculature like the mid-traps and rhomboids for more back thickness. For the easiest modification, you can perform these with a split stance and use your back leg to help raise your body up during each rep. If youre not using the sheets though, then ideally youll want to find a table sturdy and long enough to safely perform your row, which can be made easier by bending your knees and using your legs for assistance. Next, were going to use an exercise thatll help you target the lats for more back width (no pullup bar needed. And well use the sheets here again in order to best simulate a dumbbell pullover or straight arm pulldown that wed typically perform in the gym to target the lats. To start out, Id recommend doing these with your feet further away from the door. An alternative if youre not using sheets though are to perform a sliding version of these on the ground. Next, were going to use the sheets to now perform face pulls to target the mid and lower traps as well as the various rotator cuff muscles that are all important muscles for postural improvements and overall scapula and shoulder stability. And if you arent using the sheet setup, to hit some of these important muscles you can perform wall slides instead. Next, were going to finish the workout thatll help you build back muscle without equipment off with the prone arm circles (legs elevated) thatll enable us to not only work all of our upper back muscles but will now target and strengthen the lower back through hip extension as well. If this is initially too difficult for you though, Id recommend raising your legs and upper body to a lesser degree, and performing the arm circle movement faster. Over time, you can progress by raising your legs and upper body a little more while slowing down the tempo of your arm circles. So, to sum everything up, heres the best back workout at home you can do: Bodyweight Lat Pulldowns: 3 sets Bodyweight Inverted Row: 3 sets Straight Arm Pulldown: 3 sets Bed Sheet Face Pulls: 3 sets Prone Arm Circles: 3 sets Id recommend instead splitting it up into at least 2 days throughout the week by using an upper/lower split for example to better manage the training volume and frequency. And ideally you want to use a rep range of roughly 10-15 reps per set for your home workouts for back, but you should worry less about the rep range and instead focus on taking each set of the workout either to failure or within a rep or two short of failure in order to maximize growth despite having access to heavy weights. But by executing and progressing this workout properly overtime as you get stronger, youll be able to build your back in the comfort of your own home without the need for heavy weights. Just keep in mind though that thats just one piece of the puzzle. Because pairing your workouts with the right nutrition plan is essential when it comes to seeing results and packing on size. And for a step-by-step science-based program that takes care of all the guesswork for you by showing you both how to workout AND what to eat week after week in order to build muscle as efficiently as possible with science, simply take the analysis quiz to discover which science-based program would be best for you and where your body is currently at below
Date: 2022-01-03

← Grow Your Chest At Home: The BEST Home Chest Workout For Growth (NO EQUIPMENT)

How To Grow Bigger Shoulders At Home (NO WEIGHTS WORKOUT) →

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Comments and reviews: 10

Rachelle
Hi l am overweight and have chronic arthritis. including scoliosis and extremely poor strength in back and struggle to maintain holding my back up. I am so overweight l cant even lie on floor as l cant get up. I want to biuld them up so us to be able stand straight. Could you please advise me of other exercise. Im so defeated atm moment and to even look in the mirror is so traumatic that l literally panic as if l am trapped in a body that l feel is not mine. I am 50 and l falling apart. I have already had two knee replacements. Without sounding dramatic, it is so bad that l dont even want to live anymore. So if you can recommend more back exercises to help l am hoping against all odds, l am hoping it would reduce the pain that l am finding too hard to live with. I cant afford a gym membership or a personal trainer. So could you recommend orher waays to train. Sorry to sound dramatic. thanks
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Jeremy
What home workout would you like to see next? Comment below! Hope youre all doing well during this crazy time. Please do let me know how else I can help you out and what else youre struggling with and Ill try my best to cater future videos towards that. Keep on pushing everyone, Im here for you and with you!
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AtoZbodyfitness
Making sure to contract on every movement is important. You could pick any exercise, as not one is really better than the other as they all have their ways of shaping you back. The same goes for any muscle. It's how you perform it and the methods you implement that help you grow your back over time.
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Phantom
Bro love you but unless you got a pretty strong well built door, those bed sheets are a no go for a lot of lower class econ people x D 2 seconds attempting it and i already hear my door creaking in ways a wooden door should not be creeking so i had to stop and say yeh. that's unfortunately big nope
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Naresh
I was very skinny and after changing my diet I finally started seeing results. I didn't know anything about training and diet, but my friend told me for the website called Agoge Diet and I just followed their diet and training plan. They have amazing tips; ) check it out
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surya
It's a lot easier to stick to your diet plan when you know that you can have cheat meal twice a week without ruining your progress. Guys from Agoge Diet are doing a great job. Visit their website and see for yourself.
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Aslam
I heard some guy lost 12kg in just one month by following diet plan from Agoge Diet so I tried that too. Although I didn't lose that much, I could say this thing really works and it's definitely worth trying
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Zain
I got my diet plan from Agoge Diet and lost 2kg in just 10 days. So far, so good. Can't wait to see numbers on scale after 20 more days. I am so excited about this.
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Adsila
I knew which foods I need to eat to lose weight, but I didn't know how much. Diet plan I got from Agoge Diet contains portion sizes for every meal. Fantastic!
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bugok
I was skeptic about Agoge Diet because I thought that I would have to eat only broccoli to lose weight. I am eating only food I like and still losing weight.
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