8 Back Exercises-Weight & Cables (At Home Friendly!)
Back day! This exercise can be performed at home or in the gym. You’ll need weights (or a heavy household object) and some sort of cable setup.
Pull ups (can also use your door! Shove a book/binder underneath the door to make it more stable) 3 sets of 10 reps (assisted is fine). Superset w/ ->
1
Chin ups - 3 sets of 10 reps (assisted is fine)
2
Tripod row - 3 or 4 sets of 10-12 reps each side
3
Bench row - 3 or 4 sets of 10-12 reps. Superset w/ ->
4
Seated cable row - 3 or 4 sets of 10-12 reps.
5
Straight arm pull down - 3 or 4 sets of 10-12 reps. Superset w/ ->
6
Lat pull down - 3 or 4 sets of 10-12 reps
7
T bar row - 3 or 4 sets of 10 reps (can also use dumbbells for these)
8