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If you’re all about getting a v-shape shredded back, then you’ve come to the right place. In this article, Pat Chadwick will show you a complete back workout that utilizes your body weight. There’s no need to go to the gym as this can be done in the comfort of your own home. Follow along to build a bigger, stronger back.
There will be 5 exercises demonstrated in this article and you can choose any 3 out of this list and implement them into your training routines. Perform each exercise for 4 sets, with 2 minutes rest in between sets - make sure to put a timer on!
According to research, back pain is a big health issue in Western countries, and having strong back muscles through core stabilization and muscular strength exercises can encourage correct posture and reduce the risk of chronic lower back pain (CLBP).
This workout will target your entire back muscles which include the latissimus dorsi, trapezius, posterior deltoids, teres major, and the infraspinatus, along with secondary muscles which are the abdominals, biceps, and forearm muscles. All you will need is a pull-up bar and gymnastic rings (you can substitute this for TRX cables).
All fitness levels can benefit from this quick and effective back workout as there will be easier variations shown for those exercises that are ranked at an intermediate and advanced levels. For example, if you cannot do a pull-up, you can regress to doing Australian pull-ups (with your feet on the ground), or do jumping pull-ups to emphasize the negatives.
Thanks for following today's workout, I truly hope you found it valuable. To build an incredible physique, don't forget to balance your training with other essential exercises. I recommend reading my guide to doing perfect push-ups and chest dips to equalize the strength in the front and back of your torso. And, as always with Gymless, you never need a gym membership to follow these workouts.
My name is Pat Chadwick, I am a calisthenics coach with over 4 years of experience in helping people from all backgrounds to achieve their calisthenics goals. My goal is to become the number one calisthenics coach in the world as it is my passion to help people change their lives through inspiring bodyweight movements. I believe everyone deserves the right to feel good about their health, body, and be delighted inside and out.