Back exercises at home

Training your lats is often a problem if you don't have a gym. A simple and convenient solution could be to buy a wall bar.

The cost of this tool is reduced, generally it does not exceed 50 euros, and it is an excellent and space-saving solution. Just have a door and a jamb and you have a traction station in your own home.

However, it is possible to train the lats at home even without a pull-up bar. Without a doubt, the use of this tool is the best choice. In fact, pull-ups are probably the best exercise for the back muscles.

You can also effectively train many other muscles with a pull-up bar. That said, there are exercises that without the use of any tools allow you to train the back muscles.

Great Dorsal Muscle: Functions

The great dorsal muscle is the one that occupies the largest surface of the body. Being very large in size, it does not have a single origin.

This muscle originates from the lumbar-dorsal area, from the iliac crest, from the scapula and from the last ribs. The insertion is single and the ridge of the minor tubercle of the humerus.

Its action is to adduce, extend and rotate the humerus inside (taking the body as a fixed point). Considering the arm as a fixed point, its action is to lift the trunk.

Its functions do not end there. The great dorsal also has a great influence on the position of the spinal column: it is able to hyper-extend the lumbar and lower dorsal area and to bring the pelvis in anti-version.

Considering the vastness of this muscle and its multiple functions, it will be quite difficult to stimulate the growth of its fibers beyond a certain threshold if you do not have some type of equipment.

However, this does not mean that there are no exercises capable of training the back without the use of tools.

Top 3 Back Exercises at Home

1. Remate

First on our list of back exercises at home is the rowing. To perform a horizontal pull or row movement, you don't necessarily need a barbell, dumbbell or bar. For example, any stable horizontal surface can be used to hold onto and perform a pulling motion.

For example, you can use the side end of a table, take your legs out and grab the edge with your hands. In this case, a supine grip will be used. If, on the other hand, you want to use a prone grip, you will have to bring your legs under the table and protrude your head from the edge of the table.

In both cases there is a home solution to perform a rowing movement. The intensity of the exercise can be adjusted to your level of preparation by changing the position of the legs. If you keep your knees bent and close to your body, the strain will be less. The farther you take your legs, the more the intensity increases.

Eventually you can also place your feet on a rise, such as a chair, to make the exercise even more difficult

2. Pulldown with outstretched arms

This is a particular exercise but very difficult when done correctly. Leaning your knees on a sliding surface, lean on your hands keeping your arms straight and forward of your face.

Using the arms as a fixed point and contracting the lats, perform a shoulder extension, then push the floor back with your hands (but keep them fixed).

The result is that the body moves and the arms are still but the movement always extends the shoulder. When you reach the maximum contraction, then with the pelvis near your hands, push yourself back to the starting position.

This exercise can become very challenging, especially if you are looking for a maximum ROM and using a little slippery support.

3. Back extensions

This exercise allows you to train the hyper-extension function that the back exercises on the spine.

Placing your feet under a firm surface, such as a sofa or wardrobe, lie down with your stomach in contact with the floor.

From this position hyper extend your back and bring your arms back. During the contraction, exhale and try to maintain a certain contraction in the abdominals as well so as not to stress the vertebral joint too much. Maintain the position for a few seconds and then return to the starting position.

Back exercises at home | Free body back exercises

Conclusion

With these 3 exercises you go to train the back for all 3 of its main functions. Work on the quality of the movement, do not overdo the volume (about 5 sets for each exercise) and adjust the intensity according to your abilities.

How to train the lats at home?

It is possible to train the lats at home even without a pull-up bar. Without a doubt, the use of this tool is the best choice. In fact, pull-ups are probably the best exercise for the back muscles.

You can also effectively train many other muscles with a pull-up bar. That said, there are exercises that without the use of any tools allow you to train the back muscles.

What are the functions of the great dorsal muscle?

The great dorsal muscle is the one that occupies the largest surface of the body. Being very large in size, it does not have a single origin.

This muscle originates from the lumbar-dorsal area, from the iliac crest, from the scapula and from the last ribs. The insertion is single and the ridge of the minor tubercle of the humerus.

Its action is to adduce, extend and rotate the humerus inside (taking the body as a fixed point). Considering the arm as a fixed point, its action is to lift the trunk.