What is the most effective way to exercise your back without weights?

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by familymwr

Question by Lenny: What is the most effective way to exercise your back without weights? I don't have a machine to exercise my back muscles. What can I do to effectively exercise my back without the use of equipment? I'm talking in the same fashion as pushups and situps... things you can do without equipment. Best answer:

Answer by Mike
for lower back, you can do supermans. Lay on your stomach on the floor (probably a carpeted area) and lift your arms, head and legs off the ground so that only your lower stomach area is touching. Hold that for a ten count, really concentrating on squeezing those lower back muscles together. For the upper back (latissimus dorsi, and rhomboids) you dont need to buy anything, but you do need to find something you can hang on to easily. you can get a pullup bar that you can mount on a door frame from any athletic store for about $ 10. Otherwise, hold on to something and do pullups (as many as you can) switching between a wide and a close grip and with hands facing towards and hands facing away. Those two exercises pretty much covers all of the major back muscles.

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