If you have a squat rack at home, with a little creativity, you can use it for an effective back workout. By using the bar for pull-ups, towel face pulls, and inverted rows, you can target your lats, traps, and rear delts effectively. Pair these with deadlifts and barbell rows, and you’ve got a complete back workout—all without needing machines.
Workout Structure: Intermediate Level
• Warm-up: 5-10 minutes (dynamic stretching, shoulder mobility, light cardio)
• Sets & Reps: 3-4 sets per exercise, 8-12 reps (except plank)
• Rest: 45-60 seconds between sets
1. Pull-ups (3-4 sets, 6-10 reps)
• Engage your lats and core
• Control the movement on the way down
2. Towel Face Pulls (3 sets, 10-12 reps)
• Keep elbows high and squeeze your shoulder blades
• Maintain a steady tempo
3. Deadlifts (4 sets, 6-8 reps)
• Keep your back straight and drive through your heels
• Engage your core throughout the movement
4. Barbell Underhand Grip Rows (3 sets, 8-10 reps)
• Use a shoulder-width underhand grip
• Focus on pulling with your lats, not your arms
5. Inverted Single Arm Rows (3 sets, 8-10 reps per arm)
• Keep your body in a straight line
• Control the movement and avoid twisting
6. Inverted Rows (Underhand Grip) (3 sets, 10-12 reps)
• Squeeze your back at the top
• Keep your core tight
7. Plank (Optional) (3 sets, 30-45 seconds)
• Engage your core and keep your back straight
Cool Down
• Static stretching (focus on lats, traps, and lower back)
• Deep breathing exercises
