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.