Best Advanced Back Workouts With Garage Gym

The Dumbbell Row is a great exercise that strengthens your back, shoulders, and biceps while also engaging your core for stability. You can do this exercise using a flat bench and dumbbells, making it accessible even with limited equipment.

How to do it

1. Place a dumbbell on each side of a flat bench.
2. Kneel on the bench with your right knee and place your right hand on the bench's edge.
3. Keep your torso parallel to the ground and grab the dumbbell with your left hand, palm facing your torso.
4. Pull the dumbbell up to your side, engaging your back; exhale as you lift.
5. Pause briefly at the top, then lower the dumbbell back to the starting position.

Pull Ups are a challenging exercise that strengthens your back, shoulders, and biceps using just your body weight. Beginners can modify this exercise with assistance or weights for a more manageable workout.

How to do it

1. Grip the pull-up bar with your palms facing away from you.
2. Engage your core by taking a deep breath and tightening your stomach muscles.
3. Pull your chest up towards the bar by bending your elbows and keeping them close to your body.
4. Lower yourself back down to the starting position.

The Bent Over Barbell Row is an effective exercise for strengthening your back, shoulders, and arms. It uses a barbell for stability, helping you focus on building strength, making it a good introduction to more advanced lifting techniques.

How to do it

1. Stand with your feet shoulder-width apart and a barbell on the ground near your shins.
2. Bend your hips back and slightly bend your knees to reach for the barbell while bracing your core.
3. Grab the barbell with your palms facing you and lift it to knee height by extending your hips.
4. Pull the barbell towards your belly button by bending your elbows at a 45-degree angle.
5. Lower the barbell back to knee height and repeat.

Chin Ups are a bodyweight exercise that mainly works your back and biceps. They are performed on a pull-up bar with an underhand grip, helping you build strength and muscle mass.

How to do it

1. Grab the pull-up bar with your palms facing you.
2. Engage your core by taking a deep breath and tightening your stomach.
3. Pull your chest up towards the bar by bending your elbows.
4. Lower yourself back down to the starting position.

The Stiff-Legged Barbell Good Morning exercise targets the hamstrings and lower back. It uses a barbell for added resistance and helps maintain a straight back while hinging at the hips.

How to do it

1. Set the barbell at shoulder height and grip it with hands outside shoulder-width.
2. Squeeze your shoulder blades and engage your core.
3. Stand under the bar, placing it on the back of your neck, then step back with feet shoulder-width apart.
4. Keep your heels down and hinge your hips backward, allowing just a slight bend in your knees.
5. Maintain a straight spine, bend forward until your torso is at a 45-degree angle, then return to standing.

The Australian Chin Up is a bodyweight exercise that strengthens your back, biceps, and shoulders. You perform it from a low, inclined position using a bar, making it easier than regular Chin Ups. It's a great way for beginners to build strength towards full Chin Ups.

How to do it

1. Lie underneath a low bar and grab it with an underhand grip, hands shoulder-width apart.
2. Keep your legs and body straight, starting with your arms fully extended.
3. Pull your chest towards the bar while keeping your elbows close, engaging your core to maintain a straight line.
4. Lower yourself back to the starting position and repeat.

The Bar Muscle Up is an upper body exercise done on a pull-up bar. It involves pulling yourself up and transitioning into a dip, building strength in your shoulders, arms, and back.

How to do it

1. Grip the bar with your palms facing away and use a false grip (thumbs not wrapped around).
2. Pull yourself up by driving your elbows down towards your ribs until your chest reaches the bar.
3. Shift your chest forward to go over the bar, tucking your elbows towards your armpits.
4. Finish by pushing up until your arms are straight over the bar, then lower yourself back down to start.

The Dumbbell Bent Over Row targets your back and biceps. Using dumbbells helps ensure both sides of your body are trained equally and adds difficulty, making it great for building strength and muscle in your back workouts.

How to do it

1. Stand with your feet shoulder-width apart, holding dumbbells beside your hips.
2. Bend your knees slightly and push your hips back, leaning your torso forward at a 45-degree angle.
3. Keep your arms extended with dumbbells under your shoulders.
4. Pull the dumbbells toward your sides, squeezing your shoulder blades together at the top.
5. Lower the dumbbells back to the starting position and repeat.

The Neutral Grip Pull Up is an exercise that strengthens your back, biceps, and forearms using a grip where your palms face each other. It’s easier on the shoulders and wrists, making it great for beginners or those with joint concerns.

How to do it

1. Grab the pull-up bar with your palms facing each other.
2. Engage your core by breathing deeply and tightening your stomach muscles.
3. Pull your chest up towards the bar by bending your elbows.
4. Lower yourself back down to the starting position.

The V-Bar Pull Up strengthens the middle back, biceps, and lats using a special V-bar grip. This exercise focuses on the middle to lower lats and enhances overall back strength.

How to do it

1. Place the V-bar on the pull-up bar and grip the handles with palms facing each other.
2. Engage your core by breathing into your stomach and tightening your abs.
3. Pull yourself up by bending your elbows in towards your ribs; lean your head to one side as you reach the bar.
4. Lower yourself back down and repeat, leaning your head to the opposite side.

The Wide Grip Pull Up strengthens your upper back, lats, and biceps while focusing on the outer lats to enhance back width. It's a tough exercise ideal for those wanting to boost upper body strength and achieve a V-shaped torso.

How to do it

1. Grab the pull-up bar with your palms facing away and hands wider than shoulder-width.
2. Engage your core by breathing deeply and tightening your abs.
3. Pull your chest towards the bar by bending your elbows down towards your sides.
4. Lower your body back to the starting position.

The Reverse Grip Barbell Bent Over Row is a great exercise for beginners that works your back, biceps, and shoulders. By using a reverse grip, you can better target your biceps and engage different back muscles. Holding a barbell offers stability, allowing you to focus on lifting properly.

How to do it

1. Stand with your feet shoulder-width apart.
2. Grip the barbell with an underhand grip (palms facing you).
3. Bend your hips back, keeping your knees slightly bent, until the barbell rests just in front of your shins at a 45-degree angle with your torso.
4. Pull the barbell towards your belly button by bending your elbows, keeping your back straight.
5. Lower the barbell back to the starting position in a controlled manner.

The Incline Dumbbell Row is a great exercise for building back strength. It uses an incline bench to help support your upper body, allowing you to focus on lifting weights without using other muscles for support.

How to do it

1. Set the bench to a 45-degree angle.
2. Lie face down on the bench, holding a dumbbell in each hand with your arms extended and palms facing in.
3. Bend your elbows and pull the dumbbells up toward your lower rib cage.
4. Lower the dumbbells back to the starting position in a controlled manner.

Bird Dog Rows are a strength exercise that targets your back, core, and glutes. This move helps improve balance and stability by combining a rowing action with a Bird Dog position, making it great for building functional strength.

How to do it

1. Set a dumbbell at the head of a bench.
2. Get on your hands and knees with your knees under your hips and hands under your shoulders, gripping the bench.
3. Pick up the dumbbell with one hand, palm facing in.
4. Keep the same-side knee on the bench and the opposite-side hand gripping the bench.
5. Engage your core, lift your opposite leg straight back, in line with your body.
6. Pull the dumbbell up to your side, keeping your elbow close to your body.
7. Hold for a moment, then slowly lower the dumbbell back down.
8. Switch sides and repeat.

The EZ Bar PJR Pull Over is an exercise that works your lats, triceps, and chest. Using an EZ-Bar makes the grip more comfortable and helps stretch the muscles effectively, which is great for building upper body strength.

How to do it

1. Lie flat on a bench, keeping your shoulder blades on it.
2. Hold the EZ-Bar above your chest with arms straight.
3. Bend your elbows to 90 degrees, keeping your triceps tight.
4. Lower the EZ-Bar behind your head with control.
5. Pull the EZ-Bar back over your chest using your back muscles.
6. Extend your arms to return to the starting position.