Three Exercises To Build Your Back With No Equipment
Due to recent events, the internet has been inundated with workouts you can do at your home. As the quarantine has evolved from days to weeks, there has been a lot of very creative and incredibly impressive bodyweight workouts that have been shared. However, when it comes to working out at home for a month, it doesn’t have to be complicated.
Don’t get me wrong, I love to see all the different ways people come up with to use their bodies and problem-solve for lack of equipment during social distancing. Still, we won’t be trapped at home that long, and you can build muscle with these simple exercises before you join the circus.
When it comes down to it building your upper body can be broken down into two movements, push and pull. Pushing at home is easy, you don’t need any equipment, you can push against anything, although pulling creates a unique challenge.
To pull at home, you need to have something to pull against, and since this article is about pulling with no equipment, we are going to focus on pulling against gravity. At first glance, these exercises may not appear challenging, but trust me, they burn.
NO EQUIPMENT PULL EXERCISES
I’s Y’s & T’s: To add a little challenge to the I’s Y’s & T’s, you can hold two cans or water bottles.
Elbow Press: To increase the difficulty of the elbow press, slow the tempo. The slower you do this movement, the harder it is.
Negative Push-Ups: This video features a standard push up, in order to get your back to work a little harder, we want to focus on the lowering phase. To perform a negative push-up, lower yourself to the ground for five seconds and then push back up quickly.
SAMPLE WORKOUT
With these three exercises in your arsenal, you can create a mini back training circuit at home.
Try to do as many rounds as possible for 15 minutes:
I’s x10
Y’s x10
T’s x10
Elbow Press x8
Negative Push-ups x10
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