Back exercises at home.

[Algavinn]

Currently I'm not attending any gyms (when I find a bit more time I will be heading out to try more free trials at some gyms I haven't checked out yet, but for now..) and have a pretty limited set of hardware at home, with a few dumbbells which I have pretty well outgrown, but lack the extra money to go out and buy more at the moment. So with this situation I have found trouble getting an effective back workout going. My question is, how would you construct a low/non-weighted back day? Pullovers, pullups, back extensions to some extent I can certainly do, but I just feel that I need some experienced advice on the matter.

Also, if I were to purchase more hardware (hoping to soon after I start a second job again), what would people suggest? I currently have a set of dumbbells for four different weights, but no barbell. Would it be worth going for a barbell before getting some additional and more sufficiently heavy dumbbells?

Thank you all in advance for the time and input.

[Hartmann]

If you have access to a pullup bar I think it's the best way to go outside (or even inside!) the gym. I acctually built my own with those garage hooks that screw into the cieling, a long piece of pipe at a grip I like (about the same as the thicker barbells at the gym), and a bit of electric tape wrapped around for grip and to keep the bar from rotating in the hooks. We're talkin' less than fifteen bucks here. I've also seen those doorway pull-up gigs advertised and they don't look to bad. The only problem with those is that you can only go as wide as your doorway. Anyway try some pull-ups...

-Hartmann

[Algavinn]

I do have a bar outside, that's pretty thin but I can deal with. I have intentions to be working on those shortly. Of those who have used the doorway pullup bars, do they tend to damage the areas they are affixed to?

On top of pullups what would you do to make a complete back day at home?

[niggles]

try getting two chairs, place a pole across and do reverse bar rows using body weight. you can always put plates on your chest or in a backpack.

i would get dumbell bars and maybe a barbell where you can add weight. if your tight on cash, DB's can be used all round. such as for deadlifts etc.

[Algavinn]

Reverse rows is a pretty good idea. I'll have to look around and see how I might rig that up.

[nestle1]

Get yourself the Barbell and do barbell row. Over where I'm at I get 300lbs of Olympic weigths for about $100 with the barbell . With this you could go very heavy. I get this at Fitness Factory Outlet .

[President Wilson]

Originally Posted by niggles

try getting two chairs, place a pole across and do reverse bar rows using body weight. you can always put plates on your chest or in a backpack.

i would get dumbell bars and maybe a barbell where you can add weight. if your tight on cash, DB's can be used all round. such as for deadlifts etc.

These work fantastic.

As for the pullup bar, they usually dont damage doorways, at least in my house And get one that has a neutral close grip and wide grip option. This will allow you to switch things up.

Do you have a barbell, or are you looking to get one in the future? Cause honestly with a barbell, a pullup bar, and the dumbells you have, there is nothing you cannot do. Usually some garage sale has a barbell set for dirt cheap

But even if purchasing anything is not happening right now, as Niggles says the reverse pulls will work wonders for your center back.

[klosey]

Originally Posted by President Wilson

These work fantastic.

As for the pullup bar, they usually dont damage doorways, at least in my house And get one that has a neutral close grip and wide grip option. This will allow you to switch things up.

Do you have a barbell, or are you looking to get one in the future? Cause honestly with a barbell, a pullup bar, and the dumbells you have, there is nothing you cannot do. Usually some garage sale has a barbell set for dirt cheap

But even if purchasing anything is not happening right now, as Niggles says the reverse pulls will work wonders for your center back.

are these exercises basically a bar in the bench press position but instead of lifting the bar you pull yourself towards it?

[DLR]

Originally Posted by klosey

are these exercises basically a bar in the bench press position but instead of lifting the bar you pull yourself towards it?

Yes. I do these on the Smith at my gym since I can lock the bar into place. Works the back and forearms great. extend your legs all the way out and just when it gets to easy, pick one leg up. You'll feel that

[niggles]

Originally Posted by klosey

are these exercises basically a bar in the bench press position but instead of lifting the bar you pull yourself towards it?

yup. precisely.