How do I work my back without machines?

VictorBly
VictorBly Posts: 8
in Fitness and Exercise
I have recently found myself slouching from working my chest too much and I'm looking to balance it out with my back muscles. What's a good way to do strength-training for my back? Note that I work out in a small space at home, I do not have any machines or heavy iron, and I am currently too heavy for a pull-up bar.

Replies

  • Thyiela
    Thyiela Posts: 5
    You can do mat Pilates at home. Nothing is better .
  • dbmata
    dbmata Posts: 12,950 Member
    Do assisted pullups, negatives, some yoga... basically, you need to work on balance. Working your chest too much probably isn't the issue though.
  • GiGiBeans
    GiGiBeans Posts: 1,062 Member
    Inverted rows. You can make do using a heavy table or two chairs.
    http://familyfitnesslife.blogspot.com/2012/06/inverted-rows-at-home.html
  • steve0820
    steve0820 Posts: 510 Member
    I agree with the inverted rows is a good start and assisted pull ups.
    Other exercises for back at home you can do are different variations of the superman, also 1 arm bent over rows, with almost anything. Water bottles, backpack, or whatever.
    In addition to having a strong back, you need a strong core and legs (especially hamstrings). So I would add some planks for core, and also some bridge variation for your Hams.
  • nicoleisback
    nicoleisback Posts: 184
    Anything you do with free weights lifting them above your head will use your back muscles to help keep your balance. I would not suggest doing anything 'back specific' as that is more likely to cause unbalance issues. Your body is designed to work as one machine, not individual parts, so use that to your advantage. Even doing squats with some weight on your shoulders works your back.
  • VictorBly
    VictorBly Posts: 8
    Thank you for your input. You gave me new exercises to put into my routine!
  • edwardkim85
    edwardkim85 Posts: 438 Member
    Thank you for your input. You gave me new exercises to put into my routine!

    Get an elastic band... not the ones they use at yoga, but the real sturdy ones that are used in crossfit. ( actually if you're a beginner, get an elastic band used in a lot of yoga classes. Less tension)

    If you're working out from home you can get the most value + money + variety out of this than buying free weights.

    Just google 'elastic band + back workouts' and it'll show you tons of variations.

    It's good for stretching as well. If you don't have one, get one!

    Oh and a medicine ball too.
  • sofiachohdary
    sofiachohdary Posts: 74
    What worked for me is Anthony Carillo's Iron Yoga, it's power yoga with dumbbells. I use the 3kg ones, you can really feel the pain in your chest muscles.
  • SunofaBeach14
    SunofaBeach14 Posts: 4,899 Member
    Anything you do with free weights lifting them above your head will use your back muscles to help keep your balance. I would not suggest doing anything 'back specific' as that is more likely to cause unbalance issues. Your body is designed to work as one machine, not individual parts, so use that to your advantage. Even doing squats with some weight on your shoulders works your back.

    Ignore this. Completely.

    Rows of any kind, assisted and negative pull ups, and dead lifts.
  • JoRocka
    JoRocka Posts: 17,525 Member
    You can do mat Pilates at home. Nothing is better .

    for a back work out?

    GTFO
    Anything you do with free weights lifting them above your head will use your back muscles to help keep your balance. I would not suggest doing anything 'back specific' as that is more likely to cause unbalance issues. Your body is designed to work as one machine, not individual parts, so use that to your advantage. Even doing squats with some weight on your shoulders works your back.
    also this- not so true. Anything with free weight over your head could be anything- standing triceps extension? how is that a back thing?
    Yes an OHP will work part of your back- it's a compound lift- but it's also heavily relying on your shoulders.

    back work means almost exclusively all pulling (I say almost because there are other things- but really- if you are targeting back and you aren't pulling- then you are missing something

    My back work out yesterday

    Pull ups (and 3 variations of pull ups)
    Up right cable row
    Cable press down
    Wide lat pull
    Narrow Reverse Lat pull
    Seated Cable Row
    Single Arm Dumbell Rows
    Supine Over head extension.

    Other things
    L Sits
    Bar Bell Rows
    Dead lifts
    Reverse pull ups/Rows.
    Pendlay Rows
  • brianpperkins
    brianpperkins Posts: 6,124 Member
    Google "angel wings exercise" ... a devious little idea some physical therapist came up with for working the muscles at the lower part of the shoulder blades.

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