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Back Workouts at Home



If you have the equipment to do bicep workouts at home, then you have the equipment to do back workouts at home. For bicep workouts, we talked about the importance of chin-ups and curls. All it takes is a few variations of these exercises in one workout, and you’re armed with a routine that will surely workout your biceps. When discussing back workouts at home, the same mindset can be applied, but we need to make a few adjustments. Firstly, we’ll need to do pull-ups instead of chin-ups. Secondly, we’ll need to find a way to do rows. When you find a way to do pull-ups and rows in your house or apartment, you’ll be able to get a great back workout at home.

Pull-ups and Rows

The reason that pull-ups and rows become so important is they cover two different areas of your back. Spending all of your time doing pull-ups will primarily help your lats, but this will not develop the center of your back. The goal of a complete back workout is to exercise the entire area of the back. One benefit to having Rows as a key workout group is that you can do them pretty much anywhere that there is an edge. For example, laying under a table with the edge right above your chest, use a shoulder-width underhand grip on the edge of the table, keep your body straight, and pull your body up toward the table. That’s a quick and easy way to do an underhand row. If you want to super-power your back workouts, bands can be a great asset. With bands, you’re able to wrap them around a heavy anchor and then pull your arms toward you. This is an at-home way to do horizontal cable-rows. Verner offers great at-home workouts on his program ‘Bulk-Strong at Home’. He uses mainly dumbbells to give you an entire gym workout in your apartments. Check him out during a FREE MONTH on Daily Spot.


Back Workouts For Women

The buzz words that men are looking for aren’t going to have the same effect here: V cut, lats, broadness. That’s the beauty of exercises, a lot of them can be repurposed to meet an individual’s goals. In this case, we highlight some areas that are important to cover when compiling back workouts for women. Your needs are different, and these routines should reflect that.


Back Workouts For Men

We mentioned on the back workouts overview that back workouts for men will likely include some variations of pull-ups and rows. There are many ways to do pull-ups and rows, and each will target a different part of your back. In order to get a complete back workout, you’ll want to touch on all the major areas of the back. We go into more detail about which exercises target which part of the back on the back exercise pages.