At Home Back Workout - Bodyweight Exercises - NO EQUIPMENT!

Four of the best back exercises you can do at home with no equipment! No gym? No problem as we work the upper, middle, and lower back muscles all without any machines or weights. Some of the best exercises to strengthen your back at home!

The muscles in your back are primarily responsible for pulling motions. Whether it’s bringing your arm down to your side or pulling it back behind you, these powerful muscles are primarily active when pulling things closer to your body.

That said, whenever we think of a back workout or a “pull” workout - there are usually lots of weights and bands and cables involved to provide some resistance and help make pulling more effective.

But what if you don’t have any equipment available? What if there are no weights or bands or pulleys that you can pull on to work your back muscles?

Well believe it or not - there are quite a few exercises you can perform to strengthen your back at home that require no equipment whatsoever. With a little creativity you can perform effective back exercises that will strengthen and tone you lats, rhomboids, trapezius, and even your lower back all without any equipment at all!

In this video, I’ll demonstrate some of the most popular back exercises you can perform in the gym and then provide you with some highly effective alternatives that you can do right at home to strengthen and tone your back without any equipment needed.

These home back exercises are highly effective to help you target specific areas in your back that you would like to work on and strengthen, or you can perform all of them in series for an awesome total-back workout right from home!

We’ll target the upper, middle, and lower back muscles; I’ll even throw in one of my favorite rehabilitative exercises for your upper back and shoulders that has proven to help neck and postural problems as well!

THE BEST HOME BACK EXERCISES - NO EQUIPMENT NEEDED!

Instead of Pull Ups…
1. SLIDING PULL DOWNS (1:38): Kneeling in the plank position - keep your elbows straight as you pull your knees up towards your hands. For a more difficult exercise try this one out on your toes!

Instead of Bent Over Rows…
2. HANGING ROWS (3:25): Suspend yourself under your table and then “row” yourself up to the bottom of the table. If your table setup isn’t ideal - you can also perform these hanging rows with a broomstick suspended between two chairs. No excuses!

Instead of Barbell Deadlifts…
3. PULSING I’s (SUPERMAN PULSES) (5:00): Focus on lifting your torso up off the floor as well as your entire legs. This engages the hamstrings, hips, and lower back muscles to work as one unit - something that we should promote and strengthen anyway!

Instead of Cable Face Pulls…
4. WALL ANGELS (6:02): Great for posture, shoulder stability, and even neck pain. Works the muscles between your shoulder blades and serves to improve shoulder mechanics and posture.

HOW MANY SETS AND REPS SHOULD WE DO?

Here’s the thing about bodyweight exercises - you have to push yourself enough that we trigger the stimulus for muscle strengthening and development. This might mean you do 3 sets of 10 of some of these exercises but you may be able to do 3 sets of 30 of other exercises.

Listen to your body, try to push until your muscles are fatigued (stopping 2-3 reps short of failure) and I promise you’ll start to see some amazing results!

OTHER EQUIPMENT FEATURED IN THIS VIDEO (affiliate links)

OTHER HOME WORKOUT VIDEOS YOU MIGHT ENJOY:

[binnydouglas]

Once again Sir, thank you for these easy to understand videos. I didn't watch this video when I got the notification but happy to have caught up with this very important set of exercises. Hope and pray that your channel reaches the 500k, 600k, 700k and 1 million subscribers in the next year. 👍👏

[abdussalamdhali]

I'm Bangladeshi. I don't English .but I love it. ....I understand some English. Thank you for your good suggestion

[fitnesspoint]

Getting more creative to keep the fitness lifestyle active while at home, good information. I also getting inspired to create out of gym workouts. Thank you guys

[fattanehmoghadami]

You are the best. Thank you so much.words can not say, how much I appreciate you.

[CeciLegerCTA]

EXACTLY what I needed! Thank you for generously sharing such quality content 💜💪

[billiegt]

Amazing... Can't wait to try them out

[justme]

Absolutely love it when you think out of the box, Jared! I am still getting my mind blown every time I do my perfect push ups on the wall. 💪💪💪Since I don't have heavy equipment at home and, with all that's going on, the gym is out of the question for now, these exercises will be new lifesavers for me. Thank you so much and keep up the great job!!! Watch, Liked and commented 😍😍😍

[randomwonders]

I love Your videos and it helps with my moms sciatic pain
And your videos are really helping me build muscle
One recommendation/question can you get a mic because at some point in this video I couldn’t clearly understand

[justfireanimations]

The last exercise caught me by surprise and I was really doubtful if it would even work but it totally did and I can't wait to add it to my back day!

[Ersa]

Like the wall angels?! That one kills me! I can only do reps of ten! Which is why I'm doing it every day... Pain relieving upright posture, here I come! Thanks for another great video. <3

[lisashaw]

Great alternatives. Thank you. I look forward to your videos and sharing them with others

[danzim]

I have to try this and upload a video if possible. Great content as always. Keep it up dude.

[patriciadiaz]

That's great, I can bring the gym home=)
I did try the one putting your arms back to the wall, I saw it in your other video and the knee, shoulder too. Thank you!!! Blessings!

[perrosucio]

Very well explained that even my six years old son can do it...thanks Chief

[piedaderudman]

Really need that. Will definitely give it a go. Thank you! 😊👍

[marymckay]

Thanks. I especially have to try the floor pull-ups with a towel. Maybe that will help me get to the point where I can do an actual pullup! By the way my PT had me doing wall angels for neck pain also.

[diybysofia]

Creative and good ideas...I will try these exercises later !!!👌👌👌

[metatronblack]

The strangest way to workout the back but very useful ✌💚

[hanagh]

Can't wait to try this !!
thank you! 💪

[gianc.]

Very interesting ! Are these exercises safe in case of shoulder Pain? Thank you!