If there is a difficult muscle group for home workouts, then it’d probably be the back. You’ve got relatively few exercises you can do to target your back muscles. Some of the exercises are the same as in other muscle groups (e.g. deadlifts in legs workouts), so you usually don’t do them twice in a week.
Usually I do 2 exercises for the back: one for the lats and one for the middle back. The lower back gets its training on the leg workout days (deadlifts).
Pullups
This exercise trains your lats. Usually to do this exercise at home you need an adjustable pullup-bar. I’ve got an old one I bought years ago:

However, you’ll also need a space where to put this bar. After a few thousands of pullups a part of my wall literally came off.

So, since it seems that the walls in my apartment are too weak for the spirit of a bodytweaker, I had to look for alternatives. And I fianlly found one: Now I’m using the closet above my bedroom door to do the pullups. It’s a little bit tricky and hurts your fingers a lot the first few times, as you can’t really grab the edge. After some time it gets easier though. Look at the bright side of it! You also train your hands and fingers (see this article, too)!


Usually I do 4 sets of 20, 15, 10 and 10 repetitions. For starters 5+ sets of 4-5 reps may be a good idea.
Dumbbell Rows
This exercise is for your middle back. 50-70+ lbs is my standard weight here. Usually you do 3-4 sets of 20-25 repetitions each for each side. Be aware that you also hit biceps and lats here. One word of advice (although it doesn’t look like it on the photos due to my complete lack of photography skills
), it’s important to keep your left arm and your back locked, fixed in the same position. Concentrate on doing this correctly moving your right arm only. Focus on your middle-back muscles.


There are a few other exercises with dumbbells you can use to train your back. I’ll post them at a later date. Notice that this workout is relatively short. It shouldn’t take you more than 20-30 minutes. Bon chance!
Notice: A real bodytweaker always finds a way
Cost: 0$ per pullup



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