Back Exercises – No Gym Workout
Chin-ups are a great upper body workout that target biceps, deltoid and lat muscles and can be done by using a chin-up bar, ceiling rafters or a door frame.
Start by positioning your hands with an under hand grip and hang down stretching the lats, slowly raise your body until your chin reaches the bar level. Hold this position and slowly lower down to your starting position. It is important to use a smooth motion rather than swinging your legs and using momentum to get your chin to the bar in order to target the correct muscle group.
Bent Over Row
A Bent Over Row will target the muscles in your back.
Brace your right hand and knee against a sturdy surface and then use a heavy object in your left hand and slowly bring the object up to the side of your chest, keeping your back straight. Slowly lower the weight back down to arms length to complete one repetition. Repeat the process with your other arm.