Keep your body straight and pull up towards the bar. Pull your elbows back try touching the bar with your chest.
Below are five of the best exercises for your back with no equipment as well as additional back-training tips for when you dont have a barbell.
Back exercises at home without pull up bar. Lie on your back just under the bar. Hold this position for 5 to 10 seconds and then lower your body back down again. Start standing with medium-weight dumbbells at your thighs palms facing your body.
Form half of a W shape by keeping your elbow back and away from your body. The legs will touch the ground at all times therefore its a great pull up alternative for those still not confident in their strength. Slowly push your hips back and slide the dumbbells down your thighs focusing on.
Keep your left arm perfectly straight as you pull down with the right arm. Grip the bar tightly with both hands. Do pull ups on a sturdy door as an alternative to a bar.
Static pull up hold in a lower position For the negative pull ups and chin ups try to lower yourself as slow as you can all the while concentrating on your back muscles to work. You absolutely can get a good back workout in without any equipment and with no pull up bar. All you need is the right movements and the necessary amount of intensity and time under tension.
Face the door place a towel over the. For the assisted pull ups either use a chair or place your feet on the wall if that gives you enough support. If you put enough stress on your back muscles and use a steady progressive overload technique your back will get stronger and you can build your back build muscle with only bodyweight exercises.
By Peter Wednesday August 25 2021 1226 PM. Push hard through the upper back to engage the rhomboids traps and posterior delts to get your upper body and spine up and off the ground and pull your shoulder blades in keeping your knees bent with feet on the floor. The School of Pull Ups.
Sit in a chair and place both hands firmly at your side under your shoulders. Use this little known exercise to build a strong back at home with no equipment. Next pull down with your left arm while you keep the right arm straight and tight.
Open a door in your home and wedge a towel or yoga mat underneath it to keep it from moving. Pause at the top and then return to starting position lowering your body toward floor and then push yourself up again. How To Train Your BACK Without a Pull-Up Bar – Home Workout – SixPackFactory.
Heres how its done. Flex your back muscles on the right side as you exhale then inhale and rise up again. Push down into the chair and lift your body off it as your bring your shoulder blades downwards.