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One of the hardest body parts to develop is a big one that you can't even see that well - the back.
Your upper body is made up of many different muscles, the largest of which are in your back. Because your back contains so many large muscles, it is easily the focal point of a strong, healthy physique.
But what if you're stuck without the convenience and variety of equipment available at your local gym? What if we took it a step further and said you don't even have access to basic equipment like dumbbells or barbells?
Below are 5 of the best back exercises that you can do virtually anywhere, with almost no equipment. All you'll need is an overhead bar. Ready to go?
1- Pull-Ups
Pull-ups are the bread and butter of any comprehensive back program, including routines you would do in a gym full of equipment. Because there are so many variations of the pull-up, it can easily be used to target all the muscles of the upper and middle back.
Let's look at wide grip pull-ups, for example. Take a grip 1.5 times shoulder width and start in a semi-collapsed position - with your elbows slightly bent. Pull up by squeezing your lats and driving your elbows back down, while visualizing your hands as hooks. Pause (squeeze) at the top, then return to the starting position.
2- Chin-Ups
A great variation of the pull-up is the chin-up. Using an underhand grip, this type of pull-up will put your biceps in a strong position and make the lift a little easier.
Grab the bar at shoulder width with a handle under your hand. Pull your body weight down and back with your elbows. At the top, squeeze your shoulder blades together, then return to the starting position under control.
3- Inverted Row
The inverted row is a hybrid between a pulled row and a traditional row. Some studies show that the reverse bodyweight row actually activates more back muscle fibers than a curved barbell row.
Under a stable bar that is set at hip level, take a grip that is slightly wider than your shoulder. Keep your body straight and your feet on the floor, while pulling your chest toward the bar. Slow and controlled, lower yourself to the starting position.
There are many variations to change the difficulty of this exercise. You can make it easier by using a handle under your hand to get more help from your biceps, or make it a little harder by raising your feet up on a bench for a more stressful angle.
4- Superman Crunch
The superman crunch is a great workout that you can do without any equipment. It focuses primarily on the lower and mid back, while incorporating the glutes to help with stability. Vital for upper body posture and core strength, the lower back is often overlooked in normal back training.
Lie face down on the floor or on a mat. Lift your legs and shoulders, contracting your lower back and squeezing your glutes. Be sure to keep your abs engaged to maintain stability. Slowly lower your back to your starting position and repeat.
5- Back Extensions
Granted, this one will require a bench and possibly a partner unless you have a hyperextension bench at your disposal. Similar to the superman crunch, the back extension focuses on the lower back, particularly the lumbar region. Vital for upper body posture and core strength, the lower back is often overlooked in normal back training.
Lie face down on the edge of a bench. Have a partner hold your legs or feet. Your upper body should be over the end of the bench. Lower your upper body to the floor, then reverse the movement by contracting your lower back and squeezing your glutes. Bring your body back in line with your legs. Pause (press) for a count before resuming reps.
Bonus: Ab Wheel Rollout
Yes, this is a challenging abdominal exercise, but you will find that the Ab Wheel Rollout requires serious back strength. The eccentric and concentric actions of the rollout will require major back stability as well as abdominal strength.
Begin by grasping the ab wheel on the floor in front of you. On your knees, extend your body as you roll the wheel forward. Keep your body straight and you should feel an intense contraction in your abdominal wall. Once extended, roll the wheel towards you and you will feel an intense contraction in your lats. Repeat for reps.
Build your back!
As you can see, an effective back workout routine does not require expensive equipment or even dumbbells or barbells. It just takes a little creativity of skill and a willingness to challenge yourself.
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