There are a number of bodyweight exercises that you can do to build muscle in your upper and lower back. One of the most effective bodyweight back exercises is the bodyweight row. The bodyweight row will work the same muscles that one would work when performing bent over rows with a weight bar or a seated row. It is a great exercise so give it a try.

If you have access to a Smith Machine you can set the bar about four feet off of the ground and drag a bench over to place your feet on. Placing your feet on a bench increases the amount of weight you are rowing. Of course, if you don’t have a bench then lower the bar and place your feet on the floor. In the absence of a Smith Machine you will need to get creative by putting a bar across a couple of stools or something that is about three feet off the ground. Look around the house to see what you might be able to use.

The best tool for doing the bodyweight row and many other bodyweight exercises is the TRX Suspension Trainer. Its versatility is unmatched. If you are serious about getting stronger through body weight exercises then this is a must. Check the video out.

To perform the exercise grab the bar with a shoulder width grip and pull yourself up to the bar so that you touch the bar with the middle of your chest. Do not take your face to the bar; it should touch your chest.

If you perform these are part of your regular back workout you will find that if favors comparably to a workout with weights. If you want to add weight you can always lay a weight plate on your stomach when performing the exercise. However, I would just be inclined to do more repetitions. Give it a try if you have never used it. It is one of the best bodyweight exercises you can do.

Be Sociable, Share!

•