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

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If you’re 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 there’s 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 don’t provide enough load or resistance to enable you to build back muscle without equipment. In this video though, I’ll 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 that’ll 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 you’d typically perform in the gym to target the lats. To do so most effectively, you ideally want to use the bed sheet setup I’ve 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 aren’t using the bed sheet set up, an alternative is something I’ve shown in my past home workout video, the sliding lat pulldown.

Next, we’re 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 you’re not using the sheets though, then ideally you’ll 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, we’re going to use an exercise that’ll help you target the lats for more back width (no pullup bar needed). And we’ll use the sheets here again in order to best simulate a dumbbell pullover or straight arm pulldown that we’d typically perform in the gym to target the lats. To start out, I’d recommend doing these with your feet further away from the door. An alternative if you’re not using sheets though are to perform a sliding version of these on the ground. Next, we’re 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 aren’t using the sheet setup, to hit some of these important muscles you can perform wall slides instead.

Next, we’re going to finish the workout that’ll help you build back muscle without equipment off with the prone arm circles (legs elevated) that’ll 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, I’d 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, here’s 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

I’d 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, you’ll 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 that’s 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: https://builtwithscience.com

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Comments

Jeremy Ethier says:

What home workout would you like to see next? Comment below! Hope you’re all doing well during this crazy time. Please do let me know how else I can help you out and what else you’re struggling with and I’ll try my best to cater future videos towards that. Keep on pushing everyone, I’m here for you and with you!

Permanent Vacation? says:

Excellent ideas. Have you been to jail? Ha hah, joking.

Jack Sawatzky says:

lmao give me a break dude

Brian Wesolowski says:

its so funny how you tubers that have money always say "you can do any of these at home". well some of us aren't rich and don't have door that shut tight like those

Crystal P says:

Scrawny man.

Jonathan Thom says:

How to build a big back. Brought to you by a guy, without a big back..

Sean Price says:

bruh thats a small back.

haojun sun says:

It won’t work cuz u just pomp ur muscles

redDL89 says:

The towel lat pulldowns will only work if you have a very thick and sturdy door (like a fire door), and a very sturdy door frame. Otherwise the door would get warped after a few days. I don't recommend doing the pulldowns on your bedroom door (especially if the surrounding wall is drywall).

mamadop says:

my hands get all achy with these exercises, any tips

TheSlothyGirl says:

Who else watches this thinking that if he uses the table and some sheets his mom will kill him?

Hennie Jo says:

Hi, just wanted to say that your videos help me a lot as a woman even you didn't intend to with all those scientific backgrounds! I wonder which videos have more workouts with the bed sheets since I love them in this COVID situation! Thanks for your help 🙂

Uchiha Madara says:

Hmmm your back sucks

J P says:

Neighbor comes out into the hallway to see you doing door sheet work out. Neighbor goes back inside and calls the cops.

Mr. Mammuthus Africanavus says:

Charlie Brown: Linus how you get so ripped?
Linus: Using my blanket ;p

GURPREET THIND says:

Thanks .. Subscribed and liked

tr3y.s says:

At home ab workout next?

galen mullins says:

I found these exercises to be very effective and tiring. I do want to mention though that it put a lot of stress on my hands as there is a lot of force and pressure on them, like someone squeezing your hand super tight. Use caution.

krishna teja says:

Wow wow wow wow… What a great way to build back completely.

manguy2000 says:

I am not sure would I would rather NOT do.

1. Set up the bed sheets properly so I don't fall on my ass or have to order new ones on amazon
2. Vacuum the floor so I am not inhaling last month's Cheetos dust

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