Advanced Back Workout — No Equipment

Build back strength without weights. Pull-up variations and bodyweight rows for advanced athletes training at home.

Level: advanced · Muscle group: back · Equipment: none · Duration: 30 min

Exercise Breakdown (5 exercises)

  1. 1. Pull-ups
    4 sets · 8-12 reps · 90s rest
  2. 2. Inverted Rows
    4 sets · 10-12 reps · 60s rest
  3. 3. Archer Pull-ups
    3 sets · 4-6 each reps · 90s rest
  4. 4. Superman Holds
    3 sets · 30s reps · 30s rest
  5. 5. Scapular Pull-ups
    3 sets · 10 reps · 45s rest

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