Unfortunately, you won’t be able to make a massive back, like bodybuilders have, at home, you need a completely different approach, you will need barbells, dumbbells and a lot of time. We will tell you how to make just a beautiful, muscular back, like, for example, gymnasts, and we will mainly use the horizontal bar in our workouts. But if you have a pair of dumbbells, then you can use them. We will only use the horizontal bar and our own weight. If you have, for example, a weight vest or just leg weights, then use them in your workouts. 1.Pull-ups

The main exercise, which, if you do not like or do not know how to do, will not allow you to pump up your back. Hang on the horizontal bar, and you must grab the bar so that your thumb does not wrap around the horizontal bar. This is a very important point, with this grip, your biceps will work less, and the main load will fall on your latissimus dorsi. Now slowly pull yourself up until your chin reaches the horizontal bar. Then slowly return to the starting position. The speed of execution is also a very important factor, do the exercise slowly, concentrate on how your muscles work. Do 4 sets of 10 reps. Increase the number of sets over time.

2. Pull-ups with a narrow grip. Again, watch the speed, do the exercise slowly and under control. Do 4 sets of 12 reps.

3. Hyperextension.

An excellent exercise that does not require additional equipment and perfectly works out the long back muscle. At home, this can be a regular bed, you need to keep your legs secured and your torso moving up and down easily. Lie down in the starting position, then slowly lower yourself down and also slowly return to the starting position.

Hang onto the bar again, but this time, the distance between your hands should be no more than 15 centimeters. Pay attention to your grip again: your thumb should not wrap around the horizontal bar. Slowly rise up and stay in this position. In this exercise, the lower part of the latissimus dorsi works very well. To complicate the exercise, you can pick up a dumbbell or something else heavy. Do 3 sets of 15 reps.

4.Exit by force.

A very difficult exercise, but it perfectly works out all parts of the back. We recommend that you master it, it is not as difficult as it might seem at first glance. Hang onto the bar, then swing your legs forward a little, due to this you will have momentum, thanks to which you can make an exit. From the very beginning, do not try to do the exercise slowly, learn how to fly onto the horizontal bar, due to the swing of the legs, when it will be easy for you, start doing the exercise more slowly and eventually bring the swing to naught, exit only due to the strength of the back and arms.Do as many reps as you can. Ideally, put this exercise first in your workout, just remember to warm up.