The Home Back Workout You Never Tried Before

Looking for something fresh in your home back workouts? Then try this combination of exercises and your back will wonder how you came up with so much win!

Pull-Ups, But Different

We start with the good old pull-ups, but we aren’t going to do them in the  usual 3 sets for 6 to 12 reps style.

You are going to do them for 3 sets, but with a bit of added resistance, aiming at low rep range (5 to 8). Use the method I described here:

If you don’t care for adding resistance with a backpack, you can make your own free dip belt:

Get The Muscle Mechanics: T-Bar Rows

The standard move in home workouts after doing pull-ups is doing dumbbell or barbell rows. That too can get old. I personally did them often enough to stall on them more times than I cared for.

Instead try the t-bar row, which you can do at home with just a bit of improvisation. The muscles worked are very similar to your usual rows, but the mechanics are very different:

Pullovers To Tickle The Lats

We are finishing off with an isolation that gets the rest out the lats: the pullover. Don’t be fooled by the exercise being an isolation. Pullovers target the lats, but you also get the rear delts, the pecs, the triceps and more involved:

When And How Much

For the pull-ups, as said, you should go for 5 to 8 reps in 3 sets. For the t-bar rows and pullovers you can do your normal 6 to 12 reps in 3 sets.

If you want to do this as part of my intermediate home workout plan, replace the regular pull-ups and the dumbbell rows with the weighted pull-ups and t-bar rows.