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.