Back Exercises You Can Do At Home (no equipment, no pull-up bar or bands)

⚡️ BOOST YOUR MOBILITY FAST with our free routine:
➡️ gmb.io/mobility-boost/
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(0:00) - 👧 Ryan's super strong daughter!
(1:04) - 🏊‍♂️ Prone swimmers
(3:00) - 🤷‍♂️ Hollow body shrugs
(4:50) - 🦋 Butterfly shrugs
(7:07) - 🐻 Bear walk
(8:55) - 🪑 Modified L-sit
(10:43) - How to create your own workout with these movements 👉 gmb.io/bodyweight-back-exerci...
Working out at home? No pull-up bar?
Pull-ups are great for your back but what if you don't have access to a pull-up bar? In this video, Ryan shows you a few back exercises you can perform anywhere, and without equipment, to build your back strength and flexibility.
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We really hope you found this video useful. Please leave a comment if you have any questions at all. We'll do our best to help.

[@gmbfit]

Check that vintage GMB t-shirt! 👕🥇

[@mikebrightful7449]

It’s awesome that you have your daughter showing us the movements! Starting these techniques and mindfulness of self at an early age is stellar! Thanks for the instructions.

[@ryanhurst3068]

Most definitely. Thanks for watching!

[@matthinton19]

Love that Ryan Hurst "not even ripped"

[@mikes3523]

I'm often at a loss when it comes to back training without a bar or weights but these are great. Thanks.

[@ryanhurst3068]

Glad we could help!

[@DomAviationChannel]

As always gr8 content! It looks so easy when she does it ... but don´t be fooled.

[@gmbfit]

Yeah, she's a ringer :)

[@acoruna5421]

I just found your website by chance, then looked for you on KZbin. I saved this video and will do these exercises. Thank you for taking time to teach us.

[@gmbfit]

Yay! :) Don't be a stranger, ok? Hope it helps.

[@saschabraband4528]

Great video, I think these exercises improve my back stength 👍🏻💪🏻

[@michaelkane7021]

Just found your channel and love it! Thanks!

[@ndcknsn]

Great work as always. Enjoyed the podcast and the video is an excellent accompaniment. Much appreciated.

[@ryanhurst3068]

Thanks for checking out both of em. :)

[@thomasgreenwood3560]

Another great video Ryan

[@ryanhurst3068]

Glad you liked it.

[@califitness6786]

Watched the whole thing, great work!

[@ryanhurst3068]

Thanks. Let us know how those work out for you.

[@karinakolarevic]

Fantastic, thanks! Best wishes from Brazil.

[@ryanhurst3068]

Glad to help. :)

[@Pollypole]

These are fantastic! I just tried the prone swimmers and hollow body shrugs and wow!? The swimmers in particular got muscles that I've had trouble targeting for a long time. Thank you! Amazing content as always!

[@gmbfit]

Thanks for giving them a shot! And yeah, they are surprisingly both challenging and actually interesting.

[@tunjibamgbola]

great vid thanks

[@ryanhurst3068]

Glad you like it. :)

[@MojcaStuden]

I have chronic pain between my shoulder blades for years; I wlll try these exercises to help bring my shoulders in the right position. Thank you Ryan GMB! I love that you including your daughter into making this video. I hope she will inspire mine to do more exercises…🙏🙏

[@gmbfit]

We also have more shoulder mobility exercise that might help you here (though my daughter doesn't appear...): gmb.io/shoulder-pain/

[@MyBodyMind]

Deam, I love these. All of these movements are part of my workout, but I did not tought about doing the "modified L-Sit" on the Parallets. I tried them on the rings several times, but they were too hard for me :) Best Regards from your German Mobility Coach!

[@ryanhurst3068]

Yeah, doing those on the rings are going to be tough! Work it on the floor and gradually build up. Cheers!

[@flurblewibble7735]

Never heard of, or seen the prone swimmers before. Really beneficial, thanks.

[@gmbfit]

Right on - try 'em out for a while!

[@Jorge-cl1pr]

Hi! Great content :) One question, what would be the difference between the prone swimmers and the usual prone arm circles? Do both target the same group of muscles? I do the latter as part of my mobility routine and I was wondering if I can just replace them with this one. I appreciate the content you guys put out, have a great day.

[@gmbfit]

It's mostly emphasis. Doing them without resistance allows a wider range of motion. Adding resistance develops strength in a narrower range of motion. Why not do both?

[@chrissyrpadgett]

Your daughter is precious...bring her back!

[@gmbfit]

she still exists!

[@erenjaegerbomb8653]

Is that technique of prone swimmers better than angels and demons then? Just wondering if you feel they are interchangeable or if you deliberately avoid a+d for some reason I'd be curious to know? Thanks!

[@kathysharp7551]

This variation seems better suited for me for two reasons: (1) To protect my previously injured spine, I prefer to avoid any weight or compression while my lumbar is in extension; so, I keep my feet on the ground; and (2) I like the bent elbow alteration; it seems to activate my upper back more. That said, I'm always interested in learning more if anyone has a different or additional thought on this. It's a great question.

[@ryanhurst3068]

I think all movements serve a purpose but I chose the swimmers here because of the neutral head position and feet on ground to keep one from over arching in extension and allow person to focus more on the upper back. I also like these because the position and first half of movement is similar, not saying same, to a pull-up. And bringing awareness to what’s going on in this position will have direct carry over for when a person can get back to doing pull-ups.

[@ryanhurst3068]

@@kathysharp7551 Yes, very similar in my reasoning behind adding in this variation.

[@beanvid324]

Great free content and intro to l-sit. Unpaid endorsement here; check GMB programming. Great, affordable, never expires and frequently upgraded.

[@gmbfit]

Thanks so much!

[@beckynaokoblitz7711]

Are these movements helpful for the bridge?

[@gmbfit]

Not so much, for most people. Bridge usually requires people to stretch their shoulders and work on spinal mobility. We’ve got videos for both on our channel.

[@shrutinidhisingh3720]

Do you have any means to lose weight, I have to lose weight