Bodyweight Back Workout (SORE IN 6 MINUTES!)
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Bodyweight back workouts can not only be done, but they can be brutally effective if done right. In this video, I show you a 6 minute back workout routine that you can do with just bodyweight exercises to build a bigger back and get wider lats. All you need to perform this back workout is a straight bar and something to rest it on. It does not have to be an Olympic bar. You can use a broom stick or mop from home and get just as good results.
To perform this 6 minute back workout you will only need to know three back exercises. The first is a bodyweight straight arm pushdown. Perform this by laying underneath the bar supported on two chairs. With your arms outstretched and your feet as far away from you as your strength can tolerate, start by pushing down into the bar with your hands and pulling your body back under the bar and up. This should simulate what a straight arm pushdown for your lats would feel like done in standing with a cable machine and straight bar.
Perform this back exercise for 20 seconds. Immediately proceed into the next home back exercise which is the one armed row. Here you want to keep your feet in the same position, the same distance away from the bar, and grab the middle of the bar with one hand. Begin by pulling your body up to the bar and reaching for the ceiling with the opposite hand. Make sure that you don’t just let your body drop but that you slowly lower yourself back down to the ground and repeat. Keep doing reps with this arm for 20 seconds. Repeat for the final 20 seconds of the first minute using the opposite arm to do the exact same exercise.
Immediately, without resting, head into the next exercise; the plyo inverted row. Here you want to place both hands on the bar and forcefully pull yourself up. You want to pull hard enough that you can briefly let go of the bar as you propel your body up. Regrip on the way down and slowly lower your body to the floor. See if you can perform this exercise for the entire second minute. If for some reason you need to rest, try and do so as quickly as you can and get back to doing the exercise for the remainder of the minute.
The rest of this six minute workout will be performed exactly the same however the distance your feet move towards the bar is going to change. In order to make the exercises easier as your level of fatigue mounts, you will want to bring your feet in closer to your body with each successive round of 2 minutes. On your final two minutes you will be repeating the same three exercises but moving your feet in closest to your body. This will enable you to squeeze out more reps when you thought you were already too fatigued to do so.
The Sore in 6 Minute back workout with bodyweight exercises is just another example of how leaving the excuses at the door can allow you to build a fantastic back without needing any equipment. If you are looking for a complete workout for your entire body that requires not a single piece of equipment, head to and get the ATHLEAN XERO program. No bars, no bands, no benches and most of all, no bull.
For more bodyweight workouts that you can do at home to build a bigger back, chest, legs and arms be sure to subscribe to our channel here on youtube at
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Would love to see a 6-minute butt workout!
I’m guessing I’m incompetent. I can’t do these exercises any at all
I like him but not this workout i cant do it effectively with my grip strength
The last part hahaha … I thought I heard it wrong
This comment section is dedicated to all those who want to know more about Jeff.
Im not getting gains
Jeff the type of guy:
Feet far
Feet midrange
Feet close
20 sec pull down
20 sec 1 arm row right
20 sec 1 arm row left
1 min 2 arm row
Now is your moment EXPERIA: Shark Waters
Good choice of music…..the tempo builds.
Thank
You're gonna need a pretty good broom stick for this. Dont use your $4 one
Jeff is the type of guy to say early worm gets the bird
sore in six seconds
Jeff can you show us how to build up to the one armed row? That's way too hard for me.
If he was a martial artist damn with his creativity he can beat anyone
Can we please have the pull-up bar edition that you mentioned? (1:05) the one that also uses a band to make it through all 6 minutes . It can be paired with push-up variations and make a "sore PNP" video. doesn't need to be only 6 mins.
Please do a bodyweight bicep sore in 6 minutes.
Can you do a Bodyweight Biceps Sore in 6 minutes? Because in these workouts I can actually feel the soreness and it helps a lot.
One arm row???????!!!!
Really helpful during covidine
Nice workout but way too hard, can't even hold for that long lol
What do i do if i only have plastic broomstick and 1 chair?
Does that one arm row work your core more to stabilize
Jeff never disapponts us. 👌👌
wait there is a penis work out ?
All the Chuck Norris jokes were actually about jeff first. Chuck got whipped by Bruce Lee. So would Jeff, but he would last longer than Chuck did.
@6:55 LOL
jeff how do you track your minutes while doing exercises? do you have a watch or app thats programmed to beep at certain times? or just watch the time?
With music I picture a dragon war or something like that hahahahahah
Thanks! Currently I'm trying to get the first rep of this workout completed in six minutes! Not quite there yet!
"You don't need to have a big rack" – Jeff Cavaliere
0:30
Jeff, love your videos. Thank you for making them available to all. You posted "finishers" for all muscle groups except for back. There is no Back Workout Finisher. Could you looke into it, please? Also, my entire left side is weaker than my right side(I am right side dominant), could you please advise what can be done to level both sides out. Thank you much.
How many times per week?
who else go tot the gym and wasn’t strong enough
Is nobody going to comment on how good the editing was !
Jeff the type of guy to get lots of type of guy comments
My forearms burned well before my back
so no one's here during quarantine?
Came here thinking I was strong. Jeff told me otherwise.
Coronavirus
Coronavirus brought me here
6 minutes then do abs workout then 6 minutes again of back workout then abs until i get to 30 minutes. Good workout during quarantine.
Broom and 2 chairs didn’t work that well. Broom snapped and chairs tend to topple and fall over. Great workout, though!