If you want to get a V-shape upper body, you should train your back to make it broad. But what if you have no chance of going to the gym and you cannot use the machines like the lat pulldown?
Do not worry since there many effective back exercises at home. You can do bodyweight moves and practices that only require a pair of adjustable dumbbells.
So, we are going to focus on these moves here.
Bodyweight back exercises at home
Before talking about them, let me tell you a story about myself. I used to pump iron in the gym, then I made a workout station at home, and I started calisthenics. Hence, I did only pull ups and chin ups for my back.
The results were terrific! My lats developed much better as if I were lifting weights. And, my formal gym goer friends could not believe that happened just by having only bodyweight moves.
Why I told you this story is to prove to you that no weights are required to build muscles, in this case, a broad upper body. And, you only need a pull-up bar that you can fix to the door frame, or get a power tower which provides an even better workout experience.
Now let’s see the most powerful moves of this kind.
1. Pull-ups & its variations
The pull up is said to be the king of the upper body exercises and for a good reason. It helps to widen your back and boost the strength of your lats. On top of that, since it is a compound exercise, it strengthens many other muscle groups as well such as your shoulders, arms, and core.
But it only works if you perform it correctly. So check out the following tutorial.
What if you are a total beginner who cannot perform a single rep at all?
Then, you should strengthen your back with dumbbell exercises and other progressional bodyweight moves like inverted rows until you get strong enough.
And, what if you are at an advanced level?
There many first-class variations that will help you to get progressive overload which is required for continuous development. A good example is the one arm pull up that needs incredible strength.
Check the picture below for a few versions.
Want to know more? Check the following posts from us to learn this exercise inside out.
2. Chin up & its variations
While the pull up is among the best upper back bodyweight exercises, with chin-ups, you can target the lower parts of your lats. Besides, it as an excellent move to strengthen your biceps.
From my experience, the chin up is easier to perform than pull-ups, so it is maybe a better option for beginners.
Here is the tutorial on how to do it correctly.
There are also a few variations to do. For example, a single arm for advanced trainees or with close grip your can target your biceps better.
3. Exercises without pull up bar
Don’t have a bar at home? Don’t worry since there are still some powerful moves to strengthen your back just by using your own body weight. Check out the following video for these.
4. Lower back strengthening exercises
Do not forget to strengthen your lower back as well. That part is vital for a healthy physique. A weak low end may lead to pain and stops you to perform various exercises correctly and safely.
The back extension on the floor is an excellent alternative to the Roman chair, which is the best equipment for training that area.
But there are more moves you can do with the help of a pull-up bar.
Now you know the most efficient bodyweight back exercises you can do at home, let’s check out the ones with hand weights.
Back exercises with dumbbells
Adjustable dumbbells are the most versatile pieces of exercise equipment allowing you to work out all muscles of your body. Since they are flexible, you can find the optimal load for the exercises.
Let’s see the best back exercises at home with dumbbells.
1. Rowing variations
There are various double and one arm dumbbell rowing exercises you can choose from. All of them are great to develop your back, but the correct form is crucial to target the right areas. Hence, do not use too heavy weights if you are not familiar with the movements yet.
Plus, for single arm rows, you can use a chair or a workout bench to kneel on it. This way you will be able to control the motion better and focus on your back muscles.
Watch the following video to learn various rowing exercises with dumbbells.
The barbell deadlift is among the best compound exercises that work your entire body at once. If you do not have a bar with weights, use a pair of dumbbells instead.
Watch the tutorial below to learn the correct form.
With Resistance Band
A rubber band is also top-notch equipment to strengthen your back if you do not like lifting weights or performing bodyweight exercises. Learn a few drills from the following video.
How to have a great back workout at home
Now you know many exercises for back, so it is time to put together a home workout routine.
A plan is good if it works all parts of your back, so you need to pick the right type of exercises.
Let’s say you want to do both bodyweight and dumbbell exercises. I would have a similar program like this.
- Pull-ups: 3-4 × 6-10 reps (for size and strength)
- Deadlift with dumbbells: 3-4 × 10-15 (for the same)
- One arm dumbbell row: 2-3 × 8-15 (for shaping the lower parts of the lats)
- Back extension: 3-4 × 15-20 (for the health of lower back and spine)
Obviously, the number of repetitions, sets, and exercises depend on your fitness level. Also, if you want to gain muscle mass use heavier weights and do more compound or advanced bodyweight exercises.
To sum up
I think, after reading this guide, you see that you can have a great workout without going to the gym. These are very effective back exercises that can help you to build a more muscular upper body.
If you have any questions, feel free to ask below.