Bodyweight Back Exercises
Chin ups and pull ups are without a doubt one of the best ways to build a powerful and impressive looking upper back. However, one of the problems with pull ups or chin ups is that many people are not strong enough to do even one repetition. So this begs the question, “If you can’t do a pull up, how in the world can you benefit from them?”
If you are one of the many people who struggle with pull ups then you need to go through a progression or purchase an aid to help you in the quest to build a strong back. Below you will find a few suggestions.
The first suggestion is to pull a chair up to the chin up bar and use it to get you in a position where your chin is above the bar. Then pull your feet up and hang in this position as long as you can. Or you can slowly lower yourself (resisting as you lower) to the point where your arms are fully extended. Continue to repeat.
You can also use the chair to help give you a “leg up.” Place the chair slightly in front of you so that the back of the chair is facing you. Then place one foot on the back of the chair to help push your way upward. But only push as much as you need to get to the top. This is a back exercise not a leg exercise.
You can also do a slightly simpler exercise (but still challenging) to help in your progression toward doing a pull up. Inverted rows are a great exercise for this.
If you have a few dollars to spend then one of the most useful things that you can buy is a heavy duty pull up assist band. You can hook them around the bar as shown below and then place your foot in the other end of the loop. These will help lighten the weight that you will be pulling up. You should start with a band that is strong enough to allow you to do at least 5 pull ups. As you become stronger you can use a lighter band. Before long you will be doing pull ups on your own.
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.
