Weight rooms are designed for muscle building. They offer more tools than you could (maybe) use to help craft the bodybuilding physique of your dreams. Unfortunately, unless there’s a crib tucked away in the back of your stretching area, you can’t be in the gym 24/7.
What then comes out of your back training goals if you want to build huge muscles but don’t have a pull-down station to work with? Do you need to Describe Hammer Strength to grow? No. As it turns out, you can blow your ass pretty well with gear you probably have in your garage.
So if you want to build a back as big as the house you live in, you need to know how to properly train without the silliness of your local commercial gym. Here are three different exercises designed to do just that:
The best home gym back exercises
What you’ll need (for your home gym)
Make no mistake, you need Some Resistance training equipment in your home or garage if you want to make noteworthy gains. However, you also don’t need thousands and thousands of dollars’ worth of steel and rollers to make an impact.
The exercises in this guide will assume that you have, at a minimum, easy access to the following equipment. Things you can fit comfortably in a two-car garage. You can also think of the difficulty designations as being synonymous with complexity. An “beginner” exercise will require fewer tools than an “advanced” exercise, for example.
Bar and planks
Free weights should form the backbone of your back exercises, at least most of the time. A barbell and some plates will enable you to perform all kinds of rows, sure, but you can also use a bar attached to a squat rack as a station to perform pull-ups or even inverted rows.
Of course, the bar is as useful as the amount of weight you can slide on. If you don’t have a stack of dishes, you may have to make some substitutions.
A set of (preferably) adjustable dumbbells is one of the best investments you can make in your home gym. A large rack of pre-loaded dumbbells may fit snugly in a commercial gym, but they can take up too much space in a garage or converted room in your home.
If you have dumbbells, you can perform a variety of different rows, as well as some specialized moves that focus on the upper back, too. A few pairs of pre-loaded bells will work just fine, but some moves may be off-limits to you.
The pull-up is the best bodyweight movement for your back, bar none. However, you actually need something to motivate yourself with.
Whether that’s a special pull-up bar that clips to a door frame or placing a barbell that’s too high in a squat rack is up to you. Just make sure you have enough clearance under the bar to hang freely.
seat or box
Many good back moves require you to sit, hinge, or lie on a firm surface. Pulling something against gravity is trickier to set up than pushing an object vertically through space, after all.
An adjustable weight bench is ideal for at-home back exercises, but if you don’t have one, a plyometric box will do. in fact In a pinch, you can even sit on a large cooler or toolbox.
Squat rack or strength rack
The station where your barbell is placed opens up a wealth of exercise options for your home workout. Furthermore, the squat or power rack also gives you a place to rest the bar when you’re loading it with plates.
This way, you won’t have to start all of your rows by lifting the machine off the floor, which will spare you some lower back strain.
Bands provide a two-for-one advantage in home runs; Not only do they help you isolate small muscles in a way that doesn’t pose a potential risk of injury, but you can also use the bands to offer some adequate resistance.
Attaching a bar to a barbell, dumbbells, or even your body can help you increase the difficulty of the exercise if you’re limited by the amount of outside weight you can reach.
Home Gym Bodybuilding Back Workout – Beginner
All bodybuilding beginners play by the same rules, whether you’re working out in a fully furnished training facility or in your living room.
If anything, starting your bodybuilding journey at home is easier than making progress later in your career, as you’ll generally need fewer complex movements and lighter weights than your more stable counterparts.
A good beginner’s back workout does two things: It should introduce you to a variety of movement patterns that involve the elbow and shoulder, and it should take a “light and medium” approach to your overall workload.
You’re also in a very fortunate position to benefit from unweighted chin-ups. In their original state, these gymnastic moves are generally too easy for some gymnasts, but very challenging if you’re new to resistance training.
- Purple Row: 3 x 6
- Pull: 2 groups to fail
- above the chin: 2 groups to fail
- Pull-up resistance band: 2 x 15
Home Gym Bodybuilding Back Workout – Intermediate
A year or three of gym experience under your weight belt complicates things a bit if you’re trying to build your physique out of your garage. However, that doesn’t mean that winnings aren’t on the table.
You may need to pick up some extra weight plates to ensure the gains keep rolling.
As an intermediate, you will generally rely on the same training style as a beginner. The difference is that you’ll need to get a little creative about adding more resistance and volume, especially if your home gym isn’t well furnished. Fortunately, the nuts and bolts are the same.
- Purple Row: 4 x 8, with a drop set at the end
- purple upright row: 4 x 12
- Wide grip pull + mockery of the bar: 3 x 15 per set, as an all-inclusive set
Home Gym Bodybuilding Back Workout – Advanced
Muscle growth is much more difficult in the eighth or ninth year of exercise than when you first gain weight. This is exacerbated, unfortunately, by the limited equipment you’ll likely have access to in a home facility.
However, this does not mean that back swells are a lost cause. With a little dexterity (and a high degree of pain tolerance) you can add extra resistance to reliable back movements to generate a real muscle-building stimulus.
The movements you would perform in an advanced home workout are not different from what a beginner might do. This is mainly a limitation of the equipment you have access to; You can only do so much with so little.
But do can Make these exercises appropriately challenging by lifting weights, using compatible resistance, and taking your muscles to the brink with high-octane supersets.
- resistance band iron row: 4 x 6
- dumbbells Seal row + Reverse FlyeSize: 3″ x 12″ each, as an all-inclusive set
- Inverted row loaded with plank + Grab a shrug fist: 2 x 15 per set, as an all-inclusive set
- Pull: 3 x 15, then 1 set of negative repetitions until failure
How to make progress at home
Your home gym may not have thousands of pounds of plates for you to play with, but you can still make significant progress. Your “lane” might look a little different if you can’t implement a progressive overload by adding another 10 pounds to your barbell.
In the absence of additional weight to work with, you can push muscle growth by shooting for higher and higher reps. Contrary to popular belief, you can achieve significant muscle growth with a wide variety of repetition schemes, including with reps of 15 or more. (1)
The caveat here is that you must train in the realm of muscle failure. So, 20-rep sets will definitely build your back, but only if you finish the set with a few more reps left in the tank.
Another way you can create some gradual stimulation from exercise to exercise is to reduce the amount of time you rest between sets. This will increase the intensity of your training – you build your back with the same amount of moving weight, just in less time.
It ends up being more of an overall tension applied to the tissues involved. However, be careful about your rest times for large compound exercises. If you’re out of breath or your stabilizer muscles are on fire, take time to recover before performing another set of barbell rows.
Use intensity techniques
If you’re capped on reps and don’t want your bodybuilding sessions to feel like a conditioning workout, you can use some tactical intensification techniques to drive muscle growth instead.
Supersets, rest training, stretching, or in some cases forced negatives all work wonders here. They shouldn’t take up the entirety of your training history, but they are certainly appropriate in some situations.
Try pairing together isolation moves, or add a few eccentric reps to the latest set of pull-ups in the garage.
Benefits of home workouts
Weight rooms are great, but they may not be the ideal workout environment. What a home gym lacks in square footage, it makes up for with convenience, ease of access, and use.
If you’re on the fence about outfitting your own home gym for bodybuilding, consider this one All benefits it may provide. Here’s what you’ll gain from training at home.
Sure, the tight space in which you’re supposed to practice at home can feel cramped at times. But the flip side of this “problem” is that the equipment you need to make a profit is, quite literally, at your fingertips.
You don’t have to cross a large facility to switch between exercises, only to find another patron in Just Machine row station in place. There isn’t a long commute to discourage you from getting ready after a long day’s work.
No waiting for equipment
Along with the ease of access to the facility comes the blessing of not having to wait for equipment. It’s all too common in commercial gyms to have a picture-perfect workout completely derailed by a reckless lifter who has camped out on some premium weighted real estate.
An unoccupied home gym is great for more than just shaving minutes off your session; With no other gym-goers to share, you can easily configure your space for circuit training, super-sets, or active warm-up protocols without worrying that you’re using running gear.
Have healthy post-workout meals
Post-workout nutrition is an integral part of recovery, especially in the hour or two after a hard training session. However, you may not bring a pre-made protein shake to the gym with you at all times. If you have a long commute home from a bodybuilding workout, it’s easy to get hungry and find yourself tempted to swing by the drive-thru.
Working at home solves this perfectly – getting the nutrition you need is as easy as walking to the kitchen and grabbing a shake. If liquid foods make you nauseous, you can simply heat up a hot meal after the last batch.
Bodybuilding workouts at home gain a lot of ground if you have a sensitive stomach or specific nutritional standards to adhere to.
Great back home
Great commercial gyms. They provide you with the resources you need to build muscle by the pounds. However, if the weight rooms were the only way to grow, they would be packed to the brim.
Fortunately, you can build a strong and impressive back right at home. It may take a little more ingenuity and patience than you’re used to, but when the chips are down, it’s the effort that counts. Work hard enough at home and your back will be as wide as the walls of the house you work out in.
1. Schoenfeld, B.J., Grgic, J., Van Every, DW, & Plotkin, DL (2021). Loading recommendations for muscle strength, hypertrophy, and postural endurance: a re-examination of repetition continuity. Sports (Basel, Switzerland), 9 (2), 32.
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