4 years ago10,000+ Views
Pull-ups: If you can do a normal pull-up—gripping the bar with your palms facing out—that's ideal. That’s going to work more of your back. A chin-up, where palms are facing you, is an easier option and it’s still going to work your back a bit, but it hits the biceps more, so make chin-ups your second option.
Dumbbell row: Place one knee on a bench, couch or table with a light (3-5 pounds) weight in the opposite hand, slightly bending forward with back flat. Pull the arm back straight in a row motion, contracting your upper back, elbow skimming the side of the body as it moves. Do a full set of 12 and then switch arms.
Renegade row: Get into a plank position, arms out straight directly beneath your shoulders, squeezing your butt and pulling your abs tight into your spine. Hold a 3-5-pound weight in each hand. Starting with one arm at a time, pull the weight back into a row movement, engaging the upper back and delts.
TYI: Lie on your stomach on the floor, or balance on a ball, holding 3-pound dumbbells in each hand. Engage your back and lift the chest a little. Then, move arms up and out into a T position, release, move into a Y position, release, and then move them into an I, arms touching out straight above your head. Most people are very weak here, so use a super-light weight for this one.
Push-ups: This basic move primarily works your chest, but it can actually be a great back exercise, too. Get into a standard push-up position with hands on the ground wider than shoulder-width apart. Lower yourself slowly and really focus on that downward movement. Hold at the bottom for 3 seconds and push back up, contracting the chest.
Jumping rope: It might feel like you’re just working your shoulders, but they’re connected to your back, so it’s hitting that as well. Plus, it’s a great cardio workout that’ll burn fat all over.
get a pull up bar. leave it in place and keep trying it will come. also get a chair and do assisted pull ups until you get stronger. you will be surprised.
I have never in my entire life been able to do a single pull up!
wrong. you can't spot reduce. do cardio + strength training. also, have good eating habits.
The TYI move a lot!
I can only do like 3 of these moves but something is better than nothing???
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