Bring Back Home

An easy workout to build that back without ever hitting the gym.

Equipment:
adjustable dumbbells *
sturdy stick (broomstick, rake, shovel, and etc.)
fitness ball
two stable chairs
*An alternative for the adjustable dumbbells could be regular dumbbells but choose a weight that you can manage.
For each exercise do 3 sets of 10 reps each.

Workout Plan

Day 1
Horizontal Pull – Up
Dumbbell Row
Seated Dumbbell Shrug

Day 2
Rest

Day 3
Horizontal Chin – Up
Dumbbell High Row
Straight Arm Back Extension

Day 4
Rest

Day 5
Dumbbell Row
Seated Dumbbell Shrug
Dumbbell High Row

Day 6
Rest

REPEAT Cycle. *Increase Weight

How To:

Horizontal Pull - Up / Chin – Up *Muscle Group - Lats

Setup - Place two chairs near each other, then place stick on top of both chairs (use towels or clothing to stabilize stick). Slide under bar so chest is right beneath bar and grip bar in overhand for pull - up or underhand for chin - up. Bend knees and place feet flat on floor about hip width apart.
Execution - Arch back and raise hips off floor, then drive elbows down to make your upper chest touch the bar.


Straight Arm Back Extension *Muscle Group - Lower Back

Setup - Lie face down on exercise ball with hips and chest in full contact while holding a dumbbell in each hand. Let your spine extend and your feet spread out behind you.
Execution - While keeping belly button on ball, arch and raise chest off ball while pushing weights behind your hips.


Dumbbell Row *Muscle Group - Lats

Setup - Face a chair with dumbbell in one hand, bend at your hips and place other hand on the chair so your hand with the dumbbell hands straight down. Place foot opposite of dumbbell hand forward and maintain a slight bend at the knees and a arch in your back.
Execution - Contract your lat to bring the weight to your hip parallel to the hand with the dumbbell.


Dumbbell Shrug *Muscle Group - Traps

Setup - Sit on a chair while holding a dumbbell in each hand and lean slightly over.
Execution - Lift shoulders straight up and squeeze your traps.


Dumbbell High Row *Muscle Group - Inner Lats / Traps

Setup - Stand with bent knees and hold a dumbbell in each hand, keep natural arch in back and push hips back so weights hang in front of your knees.
Execution - Bring dumbbells up and apart so your elbows point outward making a right angle.