In the gym, trainers use a combination of wide-grip pull-ups and lat pulldowns. Both of these hit the
outer part of the lats. This is where you build the ‘V’. Now, when we’re talking about specific
bodyweight back exercises, the wide-grip pull-up is a must. This alone offers a great lat workout. If
doing a wide-grip pull-up with your bodyweight is too much, you can modify it placing your feet under
the pull-up bar; you can give yourself as much support as you need to finish the pull-up. It’s better to
use the support and make sure you nail your lats than to cheat the pull-ups by using other parts of your
Bodyweight Underhand Rows and Bodyweight Overhand Rows
Both are possible with a table edge. If you’re looking for more of a lat workout, then opt for the
underhand row. For this variation, keep your body straight and lay your head under a table or any object
that offers a ledge to hold on to. Grip onto the edge with an underhand grip and, keeping your body
straight, pull yourself up toward the table. To hit the upper and middle back, use the overhand rows.
You can lay the other direction, legs under the table, and grip the table with an overhand grip. Boom –
you can do rows anywhere. Daily Spot has the best back workouts in the game: bodyweight, home gym, full
equipment, all programs update every day. Start your one month trial today!