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Bodyweight Back Workout (NO PULLUP BAR!)


Bodyweight Back Workout (NO PULLUP BAR!)

Build muscle in 6 weeks with no equipment at all

Bodyweight back workouts are not very common, at least not those that don’t require a pullup bar. The reason for this is due to the misconception that people have that you can’t build muscle in your back without using heavy weights. That is simply not true. In this video, I show you how to hit your upper back, middle back and lower back with three bodyweight back exercises that can be combined into one killer home back workout.

Like any muscle group, you want to be sure that you maximize the contraction of the muscle you are trying to work to get it to grow. In the case of the back muscles, many people will rely on momentum instead of muscle to move the weight. We tend to heave the weights up and not muscle the weights up on most back exercise reps. That understood, we often times can see a great acceleration of gains when we switch to back exercises that are done with our own bodyweight since we can control them much better and ensure a proper contraction.

Here we cover three main areas of your back and combine them into one workout. First we target the upper back including the traps, rhomboids and posterior delts. We can target this area of our back using an exercise we call the Back Widow. This upper back exercise is a bodyweight back killer that allows for a self spot if needed by incorporating a bit more push from the feet on the floor. If you don’t need the help however, you want to maintain a push through the elbows to power your back off the floor and help build your upper back muscles.

Next we target the middle back and primarily the lats by performing the full body drag or floor pullover. This awesome bodyweight back exercise can help you to build a wider back by working on the lat sweep and width through the pulldown position. To make this incredibly difficult, try to stay on your toes as you extend out to the start position and remain on your toes as you pulldown. If you need a slightly easier version, allow your knees and shins to drag on the ground for the first one third of the move and lift them when you have the strength to lift.

Finally, we hit the lower back with the reverse superman lift exercise. Your rotator cuff muscles also get in on the action by contributing external rotation to the movement as you lift. Aim for a solid two to three second contraction on each rep if you can to really work the strength and stamina of the lower back muscles.

For a complete bodyweight workout program that requires no equipment at all, head to and get the ATHLEAN XERO program. Hit your entire body and build all new muscle in just 6 weeks with this no equipment, no excuse program.

For more bodyweight workout videos and home back workouts be sure to subscribe to our channel here on youtube at
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Physique weight exercises are the most recent craze on late night infomercials, however is there any reality to all of the hype? Absolutely Chuck Norris, Christie Brinkley, Wesley Snipes and even Olivia Newton-John have discovered a outstanding health discovery which revolutionizes how folks can strengthen muscle, lose fat and tone up their body, right? Nevertheless, moreover the expensive Whole Fitness center, is there every other strategy to capitalize on physique weight exercises for weight reduction and physical health? Continue studying to discover 5 free, yet wonderful efficient body weight workouts which can provide help to lose the burden and get in shape.

Once you first start your body weight exercises be prepared for some muscular discomfort the following day. Most people don’t realize how highly effective a physique weight exercise may be, so they push themselves tougher than they need to in the first 2 to 3 weeks. The discomfort is a pure byproduct of the lactic acid accumulating within the muscles. Jogging or deep knee squats will assist to burn off the lactic acid and take away the muscular discomfort.

Squats are one of the vital effective physique weight workouts a person can perform. When done properly squats present a full physique workout though it might appear that only the decrease physique is exercising. Squats workout the whole lower body as well as many of the giant muscle teams within the upper body.

A physique weight squat is principally a easy deep knee bend. Hold your spine barely arched backward by thrusting your chest out. As you bend down on the knees make sure to keep your backbone in a superb position by slightly thrusting your butt outward. To help you preserve balance, hold your palms out in front of you.

The key for losing weight with this exercise is that it’s essential to carry out them comparatively rapidly with a goal of with the ability to do no less than 50 in a row in quick succession. Take deep breaths as wanted when you perform squats by breathing in by the nostril and out through the mouth. An ideal instance of squats would be doing 60 squats in about 2 minutes or less. You can be out of breath while you’re done.

Pullups or Chinups are an important upper physique workout because these workout routines make your largest higher body muscle group work very hard. The principle muscle tissues worked are the latissimus dorsi (aka, ‘lat’ muscles) but also the biceps, forearms and abdominals. Simply seize a bar which might help your physique weight and see if you are able to do greater than three pullups.

[Note: when performing physique weight pullups or chinups, you’ll be able to select to seize the bar with your palms going through again at you, or you’ll be able to face your palms away. The difference between the workouts is simple: palms dealing with towards you is a pullup and vastly includes the biceps; palms dealing with away is a chinup and also uses the biceps.]

Pushups are probably the preferred sort of physique weight exercise known. That you must incorporate pullups into your regular, each-day exercise routine. Pushups primarily focus on strengthening the chest muscles (pectorals) with a slight benefit to the triceps and abdominals. When starting out, target a objective of doing 20 pushups in a row.

Chair Dips are an amazingly easy train to incorporate. Simply grab two chairs with backs and prepare them so as to match inbetween them. Place your hands on both chairbacks and pull your feet up so you are supporting your full physique weight with only your arms. Now merely lower your body in what seems like a modified, upright pushup position. You’ll get a tremendous arm and chest exercise on this.

Jogging or Strolling are two of probably the most underused physique weight exercises. Merely get on the market (or on your treadmill) and begin walking or jogging. Go at a tempo which requires your heart to elevate its pulse fee whereas remaining in your goal coronary heart price zone. You should be able to maintain a dialog while you do that train, so when you’re out of breath, then it it is advisable to decelerate a bit and take it easy.

Useful Tips. As a result of physique weight workout routines don’t require any extra gear you can perform physique weight workouts wherever at anytime! So, the next time a business comes on TV, you need to take that chance to improve your physical health and lower your weight.

Do some physique weight exercises each day. Get into a routine and set up a behavior of each day performing physique weight exercises. In less than 2 months you will see results – you’ll feel and look much better – and your price shall be zero!

Bodybuilding is a new name for the exercises these days. However, building body’s strong and eyeful muscles aren’t that easy as it seems to be. There are several body building exercises that could help in achieving a fit and a healthy body.

Exercising is not just a process or a technique for building body but its something that would keep your body fit also keeps you in good health.

Which bodybuilding exercises can possibly produce quickest results? Does wide grip pull-down offer with same amounts of the gains as compared to the grip pull-up? Can leg press possibly substitute squat and yield out similar results.

These would be most common questions that arise when it comes to an important subject of the neuromuscular stimulation of every exercise.

There are several bodybuilding exercises that one can choose from in order to sculpt body.

The results in the bodybuilding exercises are mostly measured in the body composition changes- increased muscle tone or mass, depending on goals, along with the decreases in bodily fat.

The speed of the occurrence of the changes would fairly depend on your bodybuilding routine, diet plan and the amount of sleep that you get.

For the training protocol to work to its best efficiency not only it needs to be periodized or needs to be cycled but it needs to include exercises which would give most of stimulation in the least amounts of time. Various types of exercises would provide with varied levels of the stimulation.

Exercises like leg extensions, whilst the excellent for the sculpting lower parts of guadriceps, would produce less amounts of stimulating effects as compared to the exercises like squat.

The neuromuscular stimulation term describes amounts of involvement of the nervous system while you are performing bodybuilding exercises.

The more involvement of nervous system is involved is, more results could be achieved from exercising.

The free weight exercises like that of the squat provide with more of neuromuscular stimulation as compared to the leg press, as you need balancing the bar also move the bodyweight through the space.

For a leg press all you would require doing is pressing weight without having to balance it. Thus, less number of muscle fibres recruited by nervous system in order to move weight.

Therefore, whilst the leg press is a wonderful muscle building type of exercise, you would get less amount of result than the result that you would possibly get from the squats.

The same thing is true when it comes to the pull-ups vs. the pull downs. You are required to balance the body so also prevent from swinging.

Moreover, in order to stay lift it, the nervous system gets involved in recruits and the movement as several muscle fibres as required for performing any complicated type of tasks. In the pull-down, as the body remains little static, lesser amounts of muscle fibres are required.

Following a routine of bodybuilding exercises should surely bring out best of result. Choose the right type of bodybuilding exercises and stay fit and healthy.

John Goldman is one of the foremost advisors in matters relating to Health and Fitness .To learn more about Physical Fitness visit John Goldman’s Health And Fitness Page


  1. שגיא גילה

    April 5, 2017 at 4:11 am

    When I try to do the first exercise I can feel my throat muscles burn. Am I doing something wrong? (I do feel the back muscles too btw)

  2. Alex Longpré

    April 5, 2017 at 4:39 am

    Thanks for those tricks.

    I would like to see some "suspension" type training material.

  3. Cari Dalsanto

    April 5, 2017 at 5:03 am

    ∂σ үσυ ωαηт тσ ℓσss ωειgнт ιη נυsт 3 ωεεкs тнαη cнεcк συт тнιs : –

  4. Michael Naja

    April 5, 2017 at 5:11 am

    Top exercises

  5. Elliott Bull

    April 5, 2017 at 5:35 am


  6. shree hari raam

    April 5, 2017 at 5:46 am

    what about sets and reps bro

  7. DJ Crispin Cadence

    April 5, 2017 at 6:39 am

    That's ma jigga.

  8. James Thomas Nichols

    April 5, 2017 at 6:40 am

    Thank you

  9. Adam Perkins

    April 5, 2017 at 7:14 am

    How many reps do I do of each?

  10. Harshit Kalra

    April 5, 2017 at 8:03 am

    wow!!!!!! appreciate it man

  11. Dudley Jeanty

    April 5, 2017 at 8:30 am

    when i saw this video i thought god blessed me cause i was lookin for this

  12. Jesse Gentry

    April 5, 2017 at 8:34 am

    Smart action training for the back which gives another NO EXCUSE FOR GETTING THE JOB DONE!

  13. Armando Guerra

    April 5, 2017 at 8:41 am

    did this today great change up from the gym

  14. ferooze ali

    April 5, 2017 at 9:39 am

    you are a maestro, jeff

  15. hbowles184

    April 5, 2017 at 9:57 am

    Good old Jeff, top lad

  16. Anish Runwal

    April 5, 2017 at 10:23 am

    your videos are always awesome
    keep up the good work…

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