​Troy Adashun

Founder

One of the hardest muscle groups to target without weights, are located on the back of your body.

For this workout, we will give you our top picks for back workouts, which you can do in the comfort of your own home.

Keep in mind that diversity is the mother of gains, which is why we recommend you to include this workout, even if you have access to a gym.

Truth is, you don't really need any weights whatsoever to get good back activation and a grueling pump. For this home back workout routine, we will give you a mix of:

  • Extension movement
  • Hinge movement
  • Raise movement

Let's get to it now.

#1ST EXERCISE - SUPERHUMANS

Sets: 5

Reps: 30 seconds time under tension

This first movement will massively activate your posterior chain, all the way from the upper back and down to the glutes.

The superhuman exercise will give you a gnarly pump in the lower back & glutes area, making it a perfect stabilizing exercise.

Execution:

  1. 1
    Lie face down on the ground
  2. 2
    Form a star by extending your limbs and opening them out
  3. 3
    Lift your heels, chest arms up
  4. 4
    Contract the back, shoulders and glutes up top
  5. 5
    Return to the initial position and repeat

#2ND EXERCISE - LYING LAT FLARE

Sets: 5

Reps: 30 seconds time under tension

This second movement is again based on extending at the hips but here, we also have rotation at the shoulder joint, which helps activate the upper back.

These first two movements will help you massively activate the muscles of the back and then move on to the heavier movements, such as exercise #3.

Execution:

  1. 1
    Lie face down with your arms by your sides (Palms facing up, scapulas relaxed)
  2. 2
    Lift your chest and legs up, simultaneously rotating the arms to contract the scapula and the back 
  3. 3
    Go back down slowly and repeat the movement pattern

#3RD EXERCISE - DESK PULL-UPS

Sets: 5

Reps: 10

For this third movement, you are going to attack the back with a desk variation of the classical pull-up exercise

Note that if you are a master of pull-ups, this exercise may be a tad bit too easy for you.

If that is the case, consider putting on a backpack with some weight inside to add extra tension.

Execution:

  1. 1
    Lie flat on your back under a desk
  2. 2
    Grab the edges of the desk and hang freely with your body in a straight line
  3. 3
    Look up and pull yourself up
  4. 4
    Pause up top, then go back down slowly and repeat the movement pattern

#4TH EXERCISE - ISO FRIDGE ROW

Sets: 5

Reps: 30-45 seconds time under tension

The workout so far shares a similar structure to a weighted back workout.

Up until this point, we have two activation movements and one pull-up movement

Now it is time for a rowing movement!

Execution:

  1. 1
    Grab onto the side of a fridge, or any other comfortable object, with one arm
  2. 2
    Step with your toes as close as possible to the object and hang on your arm freely
  3. 3
    Pull yourself to the object and contract the lats up top
  4. 4
    Go back down slowly
  5. 5
    Once done with all the reps on one side, repeat on the opposite side

#5TH EXERCISE - MID BACK COUCH RAISES

Sets: 5

Reps: 10

Missing heavy deadlifts? Your couch can help you.

With the fifth movement we are yet again doing a hinge with the hips, allowing the glutes, back and hamstrings to WORK!

Execution:

  1. 1
    Stand against the side of your couch
  2. 2
    Place feet slightly wider than shoulder width
  3. 3
    Squat down and grab it with an underhand grip
  4. 4
    Keep back straight, look forward and lift the couch up, extending the torso and flexing the scapulas
  5. 5
    Go back down, without letting the couch touch the ground
  6. 6
    Repeat the movement pattern

#6TH EXERCISE - FLOOR PULLOVERS

Sets: 5

Reps: 10

Lastly, we are going to finish the back workout with an amazing pullover variation, that allows you to target the same muscle groups with just your bodyweight

Note that this exercise is best done on a more slippery surface, such as tiles or hardwood.

Execution:

  1. 1
    Lie face down on the floor
  2. 2
    Place your arms on the floor, above your head
  3. 3
    Tense through the palms, pulling yourself up and bending the torso (Picture touching your butt with your head)
  4. 4
    Go back down slowly
  5. 5
    Repeat the movement pattern