How can I get a full back exercise without a bench or pull up bar?

Resistance bands

"A few dumbbells" isn't going to be the most efficient way to get a "full back exercise". That's why I suggested the resistance bands.

You can attach them to anything strong enough and you can do pullup-like exercises with them.

Pullup bars are cheap. Do you not have any place to do them? If not, resistance bands with a door attachment will work.

Calisthenicsmovement on YouTube is awesome if you want to check them out.

ETA: Thenx is good too. They have an app.

A resistance band can work as a pullup assist. I use them when I want more reps on one arm pullups

This is a little bit more advanced dead lift, especially if you hold down 5-10 seconds.





You don't HAVE to have a bench to do this one. I've done it before kneeling on one knee and putting a hand one the ground.

I did all of those excercises in my workout videos at home and they all work great for me. I only started out with 6 lb dumbbells. Remember to squeeze the dumbbells as you're completing the motions. Hope this helps. Good luck.

Eta: You can also do the bentover row with one leg forward and it works your quads and burns more calories. The following pic shows the position, but with only one dumbbell. Best pic I could find, but use both dumbbells and do sets alternating legs.



I originally got all of these excercises from Youtube, "Bob Harper's Super Strength" or sometimes listed as "Main Workout". It hits every muscle group in 70 minutes.

Please remember that pull-ups, while a staple exercise, are not a quality back exercise. It's a lat-dominant movement that trains shoulder stability and is surprisingly good for your trunk.

But it involves limited mid-back recruitment.

Crossover Symmetry is great, to piggyback on the band suggestion.

Plenty of DB rows.

r/bodyweightfitness

quote:

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Please remember that pull-ups, while a staple exercise, are not a quality back exercise. It's a lat-dominant movement that trains shoulder stability and is surprisingly good for your trunk

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Well that's just not true