19 November 2020
Most people think of back training as involving large barbell, dumbbell and cable movements: deadlifts, rows, pull downs and so on are the norm.
However, this needn’t be- especially if, as many of us, you’re finding your access to the gym limited at the moment. You can complete a full back workout with nothing but your bodyweight to act as resistance. We’ll show you an example of how to do this below.
Typically, ‘the back’ refers to the area from the base of the neck to the top of the pelvis, taking in the core- especially the obliques- and rear shoulders.
Having a strong back is central to being fit and healthy. It allows you to perform everyday tasks with ease and without fear of injury, keeps your body safe and, in being well-muscled and often used, a strong back will help to keep back pain at bay.
Let’s look at three exercises that you can perform with just your bodyweight, around the house, to build a strong back.
You can use a barbell racked at hip height for the inverted row. Alternatively, you can use TRX bands or anything around the house, such as the underside of a table or your kids’ climbing frame, to support yourself on.
A wide grip will bring your latissimus dorsi into play, making this a great back exercise.
This will work your whole back both concentrically and isometrically.
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