Just as I explained basic exercises for the chest and triceps (upper body) in a former article, this one concentrates on basic exercises for the back and biceps. 

Pull-ups are one of the better known exercises: the equivalent to what push-ups are for the chest and triceps, but for the back and biceps. I have to admit that they definitely need a little equipment, but some that can be found easily if you keep an eye out for it. I demonstrate them on rings, but a door or any straight vertical bar that supports your bodyweight will do (e.g. beams, bars at a playground … ). There are even inexpensive pull-up bars that can be stuck in between a door frame. For the other two exercises it is even simpler. Good mornings can be done just without any help, and rowing just as easily as the triceps extensions I mentioned in the previous article by using a table. A broomstick placed on the backs of two chairs would do just as well.

Good mornings are for the lower back, as opposed to the other two exercises that are for the upper back. They are not only for your lower back but for the backs of your thighs (hamstrings) and butt are trained as well.

I would recommend repeating every exercise in three sets of 8-12 repetitions. If you can’t reach eight, switch to an easier variation. If you can easily do twelve, try to make it harder.

Pull-ups

Hang down on a bar, or door, that is high enough for your body to dangle down so that at least your knees don’t touch the floor. Use your hands to grab the bar (or door) more than shoulder-width apart. Pull yourself up until your chin reaches the top of the bar. Hold for a second and slowly go down again. Try to go all the way down until your arms are completely straight and your shoulders locked out. Keep the body as vertically straight as possible for the whole exercise.

Easier:

Don’t go all the way down, but rather stop at three quarters of the way. If it is still to hard, ask somebody to give you aid by holding one leg back up. A chair would do the same trick if nobody is there to give support.

If you can’t do a pullup at all, a good way to make it easier is to jump to the top position and then slowly move downwards.

Harder:

Use extra weight. A backpack filled with bottles of water can be easily adjusted to one’s strength. Want to pull it up one notch? Try arched pull-ups, where only one arm does most of the pulling while the other one is just supporting.

Variations:

Put your hands further together or apart. This gives you more options to vary this already excellent exercise. If you train on a bar you could also turn your wrist 90 degrees. Gymnastic rings would give you even more flexibility.

Rowing

Lie down straight under a table stable enough to support your weight, either with your feet or your head underneath it. The direction in which you lie varies the grip of your hands. Grab the edge of the table that is perpendicular to your body with both hands with a tight grip. Pull yourself up until the chin is level with your hands, keeping your body straight. Slowly lower yourself down until your arms are fully extended, but without touching the ground. Then repeat.

Easier:

Pull in your feet so that your soles are flat on the ground when you row. Lower and upper legs should form a 90 degree angle. This will shorten the lever you have to stem.

Harder:

Rest your legs on a higher surface, like a chair. This will shift more of your own body weight towards your upper body.

Variation:

Put your hands on each edge (parallel to your body) of the table. This gives you a wider grip, letting the back, and also different parts of the back, do more of the work.

Good mornings

Stand straight. Put your hands behind the back of your head for an even straighter posture. Your legs stay straight at all times. Lean forward until your upper and lower body form a 90 degree angle, but always stop before your back forms an arch.

Easier:

Don’t go all the way down.

Harder:

Perform the exercise a lot slower. As a rule of thumb, count to three while going down and again while you go up to the starting position.

Now you’ve got the whole upper body covered. If you keep your posture straight at all times, even your abdomen gets some exercise since it plays a big role in keeping the body straight.

What is missing now are some basic exercises to develop an even stronger abdomen – and of course a set of exercises for the legs and the butt.