By BJ Gaddour
You’re not unfamiliar with the exercises that will help you build a bigger, stronger back, moves that will help target your entire back, including your lats (upper back), middle back and lower back. Chances are, pullups, rows, and pulldowns are all moves in your arsenal that will help you build that V shape monster. But here’s the problem – if you do the same classic pulls every time and all the time, muscle memory will set in and you will stop seeing gains. This quick lats workout without weights is just what you need to work those hard-to-reach back muscles.
This 6-move back routine combines a variety of grips and pulling angles to challenge your lats from all directions, without the use of weights. And don’t be turned off by the easier “assisted” versions. They’re there because they allow for more reps, extended time under tension, and better form and technique.
Here’s how to power through all the exercises in this lats routine without weights: do the following exercises in a row for 40 seconds each. Rest 20 seconds between each move. After you complete all 6 movements, rest 2 minutes. That’s 1 round. Do 2 to 4 total rounds.
1. Close-grip assisted pullup
2. Assisted pullup
3. Assisted wide-grip pullup
4. Overhand-grip inverted row
5. Underhand-grip inverted row
6. Band straight-arm pulldown
Related: 6 Back Exercises You Should Be Doing