Join Pat Chadwick as he takes you through this 12-minute upper back workout to build a bigger back without weights. Follow along and learn how to properly engage these muscles using only your body weight. This workout will leave your upper back sore the next day for sure!
This workout includes 7 exercises that isolate the upper back and you will practice for 2 rounds. You will work for 40 seconds, followed by resting for 15 seconds before moving on to the next exercise. This will maximize the contraction on the back muscles causing them to grow.
The primary muscles worked are the latissimus dorsi, rhomboids, trapezius, teres major, and infraspinatus. The secondary muscles worked are the abdominals, biceps, and forearms. You will need a pull-up bar or a set of gymnastics rings to be able to perform pull-ups in this workout. Don’t worry if you can’t do a pull-up, you can regress to an easier alternative such as the Australian pull-up.
This workout is for all fitness levels which is beginners friendly. The exercises below are bodyweight movements that anyone can practice, if an exercise is ranked intermediate level or above, an easier alternative will be shown in the bottom right-hand corner of the screen in the video. What makes this workout challenging is time under tension, which forces your muscles to work harder and therefore enhances muscular strength, endurance, and growth. You won’t regret taking those 12 minutes for yourself!
Thank you for following along in this workout! Don’t worry if you can’t perform everything perfectly at the start, you’ll definitely get the hang of this after doing it twice or thrice - I’m certain. Also, I’d highly recommend you to follow my other workouts to allow rest whilst you target different muscle groups. Check out this complete chest routine and upper ab routine to get super fit and strong.
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.