People say it can't be done. That it’s impossible to get a good back workout without equipment. That you need to use heavy weight to build muscle in your back. NOT SO. I’m about to show you how to hit your upper, middle and lower back with three bodyweight back exercises that together make up one killer home back workout! No bars, no bench, no nothing!
I don't care how many pullups you are doing (or not doing) right now. I'm going to show you how to start banging out 20 or more in one set! First I’ll show you a progression you can follow to start building up the strength you need for those pullups. I’ll also show you an instant fix that you can use to start doing more pullups in your very next set!
By far, one of the most difficult areas to stretch is the middle back and upper back. Some people think it’s because the back muscles are too thick to effectively target. The truth is that many people do get tight in this area, and even develop “knots” that never seem to go away. They try to stretch their mid and upper back muscles, but unfortunately they’re using the wrong back stretches. And they’re hitting the wrong back muscles!
The back is very unique when compared to other muscles since it is NOT JUST ONE MUSCLE! So why do we think a few sets of pullups or rows is enough to get the job done? It's not. There are two main problems with typical lat focused training. One is that it trains simply a fraction of the back muscles and doesn’t tap into the complete strength of the back. The other is that many people choose repetitive exercises that work the back in the same plane.
Utter the words "Rack Pulls" and you are sure to strike a nerve with at least someone. Well, RACK PULLS! There, I said it. Now see what I have to say about them here.