Home Back Workout Without Pull Up Bar

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Home Back Workout Without Pull Up Bar

If you are doing a split workout plan, here is an interesting pull workout and it doesnt require a pullup bar! Its as simple as it is brutal. Its a very high volume workout and we dont go to failure on this due to the very short rest periods. You need a suspension trainer to do this, make your own SRX suspension trainer for $6.

Home Back Workout Without Pull Up Bar

When you do this, your thumbs point to your head and your elbows point forward, not to the side.  Your legs are held horizontal position to give you a great ab workout as well as a lat and bicep workout.  Very important is to keep the shoulder in the packed position the entire exercise.  Its very tempting in this start position to use a dead hang, please don’t. Slowly pull yourself up to this position and go as high as you can but there is no need to get your chin “above the bar”, thats only for PE class and bootcamp, you get all the benefit by just going as high as I am illustrating here without any of the risks associated with going higher.  Keep the legs horizontal for as many of the reps as you can but if you have to, bend the knees, or drop your legs completely so that your lats can go to failure.

Home Back Workout Without Pull Up Bar

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This is a great lat, bicep, and core exercise you can do without a pullup bar! You have heard me say many time that there is no substitute for pullups when it comes to lat development … and thats true. However, there IS a substitute for a pullup bar. Although I have told folks a hundred places they can do pullups, many still dont seem to have any place to do them.  Even if you do have a pullup bar,  when travelling or on vacation you cant take that pullup bar with you.   This $5 DIY TRX suspension trainer is the ticket for those without a pullup bar or those traveling! Its a lot easier to fit this SRX in your suitcase than this doorway pullup bar setup. In a minute we will talk about how to set it up but lets do the exercise first.

Home Back Workout Without Pull Up Bar

Lat exercises are what give you that great “V” taper to your torso. Traps and upper back give your shirt something to hang on. There are two types of lat exercises, those where you pull perpendicular to your body (like in rows) and those where you pull in line with your body (like pullups). The king of the lat exercises is the pullup and it can give you that wide cobra-like flare faster than any other exercise.  I divide this back exercises page into three parts, pullup bar lat exercises, rowing lat exercises and trap and upper back exercises.  If you dont have a weight set, dont worry, the pullup bar exercises are far more important to build wide flaring lats than the free weight exercises anyway.

Home Back Workout Without Pull Up Bar

The SRX shoulder row is an awesome upper back, shoulder and trap workout that is appropriate for all ability levels. DO DEADLIFTS you say? Deadlifts are great but try fitting an olympic bar in your suitcase the next time you fly anywhere!  Not everyone has enough space or enough weight to do deadlifts in their home gym either. You can do this exercise while on vacation, at home, at the gym, or even under a tree with this $5 SRX setup that fits into the palm of your hand.  If you want “back bumps”, then this is the exercise for you!!! To the untrained eye, this exercise looks very similar to last weeks exercise which was the hip row for lats but little changes in form make huge differences in what muscles are worked. This exercise is all shoulders and upper back. The big difference is that in last weeks video for lats we rowed with our elbows brushing our sides. This shoulder row is done with the upper arms parallel with each other which makes it all shoulders and upper back.

Home Back Workout Without Pull Up Bar

Jump up and grab a pull up bar with your palms facing away from you, making sure that your hands are about shoulder-width apart. Ideally, the bar will be high enough that your feet clear the ground, but you can still do these if you have a low bar or a doorway bar—they’ll just feel a little bit more awkward.

Home Back Workout Without Pull Up Bar

Of course, there are all sorts of variations you can do if you can’t yet do a pull up, including flex hangs, jumping pull ups, and more. And if you can’t do one yet and want to work your way up to doing one or more pull ups in a row, make sure to check out the 12 Minute Athlete Pull Up Mastery course.

Home Back Workout Without Pull Up Bar

For home workouts, pullups are the #1 most important exercise for lats and there is no substitute! Pullups are an amazing workout that you can do anywhere. Not only do they work lats but they work biceps as well If you want ‘wings’, pullups are your most important tool. If I could only do two exercises, I would choose pushups and pullups – they are that important. If you don’t have a place to do pullups now, a doorway mount pullup bar is a good option. Pull-ups are actually a very difficult exercise to do as it is very difficult to lift your entire weight unless you are very strong and lean. If you can’t yet do a single pullup, don’t despair,  read “Pullups for total beginners“.  Lets start with the basic pullup.

A good workout for this muscle is what I call a superset where you select three dumbbell weights (For instance 15lbs, 20lbs, and 25lbs). This is a non-stop workout where you only rest to change the weights after each series of repetitions. Do the 15lbs for 20 reps, the 20 lbs for 10 reps, and the 25 lbs for 5 reps. Select the weight for you that will make it challenging to do a set of 20,15,10 reps non-stop.

If you have an injured elbow, wrist or hand its very difficult to workout your lats but here is a great, safe,  alternative. I get such a great pump from doing this that sometimes I do it even though I’m not injured. The range of motion on this exercise is rather limited but it still is a killer workout for the lats. Focus on keeping the shoulders stationary and doing all the lifting with your lats.

To do one, stand in front of a pull up bar, then drop down into a squat position with your hands on the floor, kick your feet back into a push up position and lower your body to the floor. Bow up or do a full push up, then jump your feet back to the squat position, jump up into the air and do a pull up.

This is one of my favorite rowing type lat exercises but it does require an adjustable bench. The reason I like this exercise is that it puts no strain at all on the lower back. The torso is completely supported by the bench and the pull is symmetrical, that is, you pull evenly with both hands at the same time. As with all rowing type exercises for lats, you pull the weight up toward the hip, not the shoulder. The shoulders remain stationary during this exercise, dont let the hanging weight drag them down.  Here is a video showing the proper form of the incline barbell row.

To do them, grab on to a pull up bar with your palms facing away from you, tighten your abs and pull your shoulders back and down. Keeping your legs as straight as possible, lift them up so that they’re parallel to the floor. Hold for a second, then lower down with control.

Pull-ups alone make a fantastic lat workout and give you a wide back.  When you are an advanced bodybuilder searching for more exercises for your lats, the pullover is a great one! I dont know why but their is a lot of misinformation about this exercise out there. Many websites mistakenly list it as a chest exercise. Perhaps they do this because there is “common wisdom” that the pullover “expands your ribcage” to make your chest bigger – no. You cant stretch your way to a big chest anymore than you can become taller by hanging upside in gravity inversion boots all day long. This is an exercise predominately for your lats but it does work rear delts, tris, and a bit of pecs too.

Pull-ups alone make a fantastic lat workout and give you a wide back. If you have a dumbbell set also, you can do dumbbell rows as a good complimentary exercise. The key on this exercise is to keep the entire body stationary except for the arm which moves up slowly. The other three limbs remain completely motionless and both shoulders remain stationary. If you have to jerk it up, you are using too much weight! You can do this on a weight bench or as I do, use a coffee table with a cushion on it.  Here is a video showing the proper form of the dumbbell row.

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