Top 4 Body Weight Exercises To Build Wider And Stronger Back
Top 4 body weight exercises that will build a wider and strong back. Do these 4 body weight exercises without equipment at home, no gym needed.!!
Hey, everyone, I hope everyone is crushing their fitness goals already.
In today’s article, I want to discuss the four best body weight exercises that you need to do to build a massive back.
Not everyone can afford to go to the gym and not everybody likes either to perform physical activities in a confined room.
So to say that you can build muscle by doing body weight exercises, however, the amount of strength that you can gain will be limited unless you supplement some additional weights to perform those exercises.
Talking about your back if you want to build a back that is thick and dense you need to perform all the body weight exercises that will target each and every muscle that makes up your back.
You need to work your rear delts, traps, lower back, inner lats as well as outer lats and your three finger muscles.
So if you want to build your overall back you need to do compound body weight exercises that will definitely build a big back.
These are the exercises that you need to do in order to grow your back muscles:
- Close grip pull ups:
This is a great exercise that targets your whole back except your lower back. This exercise not only targets your back muscles but also targets your mid delts as well as your biceps and forearms.
If you are a person that sits on your butt for hours for doing your work then you won’t be able to perform this exercise the first day.
So if you are a newbie don’t lose hope. On the first day, you need to hang on the bar simply and try pulling up with your elbows and not your biceps. After you practice this exercise you will understand that you will be able to understand the involvement of biceps even if you pull up with your elbows.
How to perform this exercise:
Firstly take a close enough grip so that you can feel your inner lats and traps working.
Then take a deep breath and hold it and start pulling yourself up while keeping your chin up above the bar that you grab..
Don’t swing your legs to go up.
Just try to pull with your back muscles and elbows and this will take some time to perfect it.
You need to take your chin above the bar which is the topmost position to aim for.
Now don’t suddenly release from the top to get to the bottom. If you do you will lose the benefit of the eccentric portion or lowering down.
So control your body while you start descending downwards.
Descend down fully till you are hanging again.
Repeat these above step to perform another rep.
Now you might be wondering how many sets and reps to perform to have muscle growth??
The answer is simple,
If you want to build some strength and a great amount of endurance then you need to perform at least 5 sets of 20 reps. This will give you great endurance and at the same time some good strength that you can show off.
If you want to build a great amount of strength then perform at least 5 sets of 6-8 reps with help of extra weights using the progressive overload technique.
- Wide grip pull ups:
This is a great exercise to build your lats wider as well as your deltoids and traps.
If you want your wings to come out of your t-shirt and make your back feel like a shield then you need to perform this exercises.
This is a bit difficult exercise than close grip pull ups as now the leverage to use your forearms and biceps will not be possible and now you will only have your back muscles to help you get your chin up on the top of the bar.
How to perform wide grip pull ups:
Similar to the close grip pull ups you need to hold the bar that is more than shoulder width apart.
This will already stretch your lats and will be a bit painful at first as stretching your muscles is also a growth promoter.
Now start pulling up with your lats and elbows till the point where your chin sits above the bar.
Hold a second at the top to take advantage of the concentric part of the movement.
Start lowering down your body by unlocking your elbows and come full way down till you hang.
Repeat all the above steps to perform another rep.
You can do sets and reps according to your goals. If you want to build strength than you need to constantly load weight in form of dumbbells, or plates to continuously gain size and strength.
- Body weight inverted rows:
This is a great exercise to build huge trap muscles as well as big inner lats and three finger muscles.
This exercise can be done on dip full-length bar and it’s very simple that a newbie can do.
However, this exercise can be made difficult by doing static holds on the concentric as well as eccentric part of the movement.
How to perform the body weight inverted rows:
Firstly grip the bar with about shoulder width apart and take your legs in front of the bar as far as you can so that it makes it harder for you to do the reps.
After you are setup start pulling yourself towards the bar and touch your chest at the bar to get a maximum contraction in your lats, delts & traps.
Now hold for a second at the top and start lowering your body slowly till your lats open up without losing an arch from your lower back.
Keep your lower back arches and your abs tight while doing all the exercises to have a maximum benefit of the exercise.
You can do as many reps and sets you want to depend on your goals.
Here if you want to build size then try to attach a belt to your waist and load it with weights.
- Superman back extensions:
This is great that targets your whole back as well as your glutes and hamstrings as well as your calves.
This exercise is a very difficult exercise and it doesn’t require any extra weights to feel the burn in your back.
This exercise specifically targets your lower back as without a strong lower back you won’t be able to perform other functional movements.
How to do superman back extensions:
Simply lie on your abdomen on a flat ground.
Point your hands in front of you like a superman does while flying in the air.
Keep your toes touching each other.
Now raise your hands and your legs keeping your abdomen tight and hold this position for as long as you can.
This will definitely be punishing at first however it will help you built a strong lower back so that you can do your work without getting any low back pain and also help you keep an erect posture.
These are the best four body weight exercises that will help you build a back that everybody envies.
Well, this is it for this blog post.
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