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Bodyweight Back Workout (NO PULLUP BAR)

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Rating: 4.0; Vote: 1

t require a pullup bar. The reason for this is due to the misconception that people have that you can-t build muscle in your back without using heavy weights. That is simply not true. In this video, I show you how to hit your upper back, middle back and lower back with three bodyweight back exercises that can be combined into one killer home back workout. Like any muscle group, you want to be sure that you maximize the contraction of the muscle you are trying to work to get it to grow. In the case of the back muscles, many people will rely on momentum instead of muscle to move the weight. We tend to heave the weights up and not muscle the weights up on most back exercise reps. That understood, we often times can see a great acceleration of gains when we switch to back exercises that are done with our own bodyweight since we can control them much better and ensure a proper contraction. Here we cover three main areas of your back and combine them into one workout. First we target the upper back including the traps, rhomboids and posterior delts. We can target this area of our back using an exercise we call the Back Widow. This upper back exercise is a bodyweight back killer that allows for a self spot if needed by incorporating a bit more push from the feet on the floor. If you don-t need the help however, you want to maintain a push through the elbows to power your back off the floor and help build your upper back muscles. Next we target the middle back and primarily the lats by performing the full body drag or floor pullover. This awesome bodyweight back exercise can help you to build a wider back by working on the lat sweep and width through the pulldown position. To make this incredibly difficult, try to stay on your toes as you extend out to the start position and remain on your toes as you pulldown. If you need a slightly easier version, allow your knees and shins to drag on the ground for the first one third of the move and lift them when you have the strength to lift. Finally, we hit the lower back with the reverse superman lift exercise. Your rotator cuff muscles also get in on the action by contributing external rotation to the movement as you lift. Aim for a solid two to three second contraction on each rep if you can to really work the strength and stamina of the lower back muscles. For a complete bodyweight workout program that requires no equipment at all, head to and get the ATHLEAN XERO program. Hit your entire body and build all new muscle in just 6 weeks with this no equipment, no excuse program
Date: 2022-04-22

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Comments and reviews: 10

Sky
your all about the science behind it so i have a question about muscle growth and overtraining i was tld that when you rip your muscles like say biceps that you should continue to use and work them days after your arm workout to keep them ripped so they will grow in size is that true? i believe itll sabatoge and ruin your muscle recovory wis it good or baadf to do that?
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Орест
I can imagine in detail how an office worker performs an exit to the support on his hands from a prone position with his arms extended forward, without the help of his legs. This is the office worker who cannot pull up once, but is wrung out 1-2 times from the floor. Silly video, with exercises for professional, already formed athletes
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Aquele
0: 49 Can you help me with this exercise? About a month ago, I decided to try this move, did 3x10 for a week. However, a bad thing happened: I got a muscle imbalance and now my right upper back is bigger than my left side. I tried to do a unilateral version but it did not worked. What can I do to fix my imbalance?
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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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Scott
Alrighty then.
--does the first exercise--
Hey this is pretty easy!
--realizes I'm just doing crunches while keeping my elbows on the ground, thus not working my back--
Oh. It looks like I have to try again and this time actually do my back.
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JamminMultisport
As a Group Ex instructor and Ironman triathlete I find all of these videos immensely helpful. This series of exercises are especially good to strengthen for swimming when pools are either closed or have greatly restricted access.
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MoFi
I have a pull up bar so I can workout at work but all the doors at work are too big or don't have a frame for the bar to grasp! Found a solution though. I bought a dip station that I can take with me for a select couple of back exercises
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Hudson
guys the back widow is better if you raise your feet bc you dont have any support from your legs every rep put them back down to gian balance but keep th elegs out itll be a harder exercise and youll get better back muscle devleopment
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Zouts
Is the 2nd exercise even doable?
Edit: yes, you just have to put a towel under your legs to minimize friction and pretend you are disabled (and keep you forearms on the ground while pulling up because you are a filthy cheater)
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Some
This was fantastic. I can't tell you how much I needed this. Gyms are out, and I'll probably buy a bar later, but I can't use not having one as an excuse anymore. No matter where I am I can bust out my workout. Thanks bro
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