Home Back Workout

Workout developed by Shane Hume, personal trainer at the Lionville Community YMCA.

Targeting back muscles can be challenging without workout equipment, however, it isn’t impossible. Below are a couple of exercises that will target your back and require a few household items. 

What you need:

  • A full-size towel
  • Two pillows
  • Two cans of your favorite soup (not for eating).

The Workout:  

  • 4 - 6 sets of 5 Towel Isometric Deadlift Holds (10 – 20 sec.)
  • Rest 40 – 60 seconds
  • 4 - 6 sets of 5 Towel Isometric Bent Over Row Holds (10 – 20 sec.)
  • Rest 40 – 60 seconds
  • 4 - 6 sets of 12 – 20 Prone T’s
  • Rest 40 – 60 seconds

Exercise #1: Towel Isometric Deadlift

A YMCA personal trainer demonstrates a isometric deadlift with resources from home.

Step 1: Grab a full-length towel with both hands
Step 2: Place both feet hip-width apart on the center of the towel
Step 3: Brace abdominals, drive hips back and tuck your armpits away (proud chest).
Step 4: While maintaining a proud chest and braced abdomen, pull up on the towel as if you are trying to stand tall.  
Step 5: Hold the position for 10 – 20 seconds, then rest.  


Exercise #2: Towel Isometric Bent Over Row

A YMCA personal instructor demonstrates a isometric bent over row with a towel and resources you can use at home.

Step 1: Grab the towel with both hands (may have to adjust hand placement to increase/decrease resistance)
Step 2: Place one foot in the center of the towel (this will act as the anchor)
Step 3: Slide other foot back while bending over (bend over until your shoulders are over the anchor foot)
Step 4: With your body braced and a firm grip, drive your elbows back pulling on the towel
Step 5: Hold the position for 10 – 20 seconds, then rest.  


Exercise #3: Prone T’s with Soup Cans

A YMCA demonstrates prone T's using resources at home.

Step 1: Place pillows on the ground
Step 2: Lay face down with pillows supporting chest and abdomen
Step 3: Grab a can in each hand and extend arms forming the letter T
Step 4: With your chin down, arms extended, lift cans off the ground until they are parallel with shoulders.   
Step 5: Pinch your shoulder blades together and pause for a two count, then lower back down. That is one repetition.  
 

Category: Fitness