If you know what you’re doing, you can get a great workout with your own body weight almost anywhere. Pretty cool, really – I guess knowledge is power, as they say. However, one body part that’s pretty tough to hit without any equipment at all is your back – especially if you don’t have a chin up bar or anything to do your pulling on. Being recently faced with this problem myself, I thought I’d come up with a few exercises to help you solve this problem next time you find yourself at home or on the road in a hotel room and in need of a decent back workout:
1. Wall Slides
These are killer for the muscles in the middle of your back like the middle and lower traps. Simply stand with your back against a wall, making sure that your heels, calves, glutes, lower back, shoulders, and back of your head touch the wall behind you. Now, put your arms up against the wall in a ‘v’ like you’re stickin’ em up. Slide the hands up and down the wall, making sure to keep the back of the elbow and the back of the hand in contact with the wall at all times.
2. Bent Over Rows
You’ll need a couple of dumbells or kettlebells for this one (fine, so I lied – you do need a little equipment – but you can always go prison-style and use water filled bags if you really don’t have any weights). Grab one weight in each hand, bend over by pushing your hips backwards and hinging at the hip joint. Imagine you’re punching your butt through the wall behind you. Your back should be perfectly flat. Now, row the weights up towards your abdomen. Squeeze the shoulder blades together. That’s one rep.
Lay on the ground face first. Pick a point in front of you about three inches in front of your face. Your arms should be straight and the palms facing down towards the ground. Pick the chest up off the ground only and the thumbs should rotate up towards the celing.
Wall slides, bent rows and cobras are three killer back exercises that you can do pretty much anywhere you are. Hopefully these exercises add to your arsenal – and you’ll never have an excuse to miss a back workout again!