How to Work Out Your Back Without Pull-Ups

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Not every workout routine for your back needs to involve pull-ups. Work out your back without pull-ups with help from a Jazzercise instructor for 22 years in this free video clip.

Part of the Video Series: Safe Workouts
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Video Transcript

Hi, I'm Kristen Rzasa, owner of InterPlay Health and host on FTNS World's 1st Fitness Radio. Today, I'm here at the Jazzercize Fitness Center in Stanford, Connecticut to talk about strengthening your back without doing pull-ups. Pull-ups are a great way to strengthen your back and your upper body but they can be pretty difficult so don't get discouraged. You could try these two simple exercises to help strengthen your back and upper body. You'll need a set of dumbbells for these next two exercises. First, a bent over row. With the dumbbells in hand and feet just slightly wider than hip width distance apart, you're going to contract your back muscles and pull the arms back slowly. Hand weights should be right about your hips, then extend forward, and repeat by contracting the muscles right between your shoulder blades. You can also do this in a lunge position with one foot forward and then be sure to switch to the other side. Generally three sets of 15 reps is a good place to start. Next is the upright row with the core twist. Using your dumbbells, bring the hands up in front of the body with the elbows coming up, twisting from one side, center to the other side, slowly. This will help strengthen your back and your upper body and also you'll get some core strengthening too. You can also do three sets of this exercise with 15 reps and make sure each rep includes one time to the right and one time to the left. Those are two ideas on how to strengthen your back without doing pull-ups. I'm Kristen Rzasa here at Jazzercise in Stanford, Connecticut.


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