When you’re on your way to building the body of your dreams, the chest and the back are two areas that sometimes get ignored. This is especially true if most of your workout is done at home and you don’t have the luxury of long and expensive visits to the gym. Most other muscle groups such as thighs, calves, arms, and abs can easily be exercised without using weights or other equipment.
Luckily for you, the idea that the chest and back cannot be worked on without going to the gym or at least using some kind of dumbbells is a myth. There are many effective exercises that you can do to build the muscles in your chest and back that don’t need any weights or fancy machines.
A strong back is a healthy back. Weak back muscles can lead to poor posture and back pain and can affect your performance in your favourite sport. Strong back muscles support your spine, improve your posture and enable you to bend, flex and rotate your torso with ease — not to mention, they look great come beach and pool season.
- Movement – Backpack Inverted Rows
- Recommended Reps – 15 to 25 per set
- Number of Sets – 5
- Rest between sets – 60 Seconds
Body Parts Targeted
- Stand holding a backpack with a shoulder-width, overhand grip and your knees slightly bent.
- Bend over at your waist until your torso is between parallel with and 45 degrees to the floor.
- Start with the backpack hanging straight down toward the floor and your arms extended.
- Bend your elbows and contract your back muscles to pull the backpack up to your stomach, keeping your torso in the same position throughout.
- Squeeze the contraction at the top, then slowly lower the backpack back to the arms extended position.
Why it’s effective
- At the top of the movement, squeeze the full upper back and contract the lats without breaking your hip angle and set back. Think about pulling the barbell fully to the body to ensure you’re fully contracting the upper torso’s musculature.
- The bent over row allows a lifter to move significant amounts of loading using the back muscles and build strength and muscle mass; which can most certainly be applied to pulling, squatting, and pressing movements.