BACK WORKOUT AT HOME WITHOUT ANY EQUIPMENTS.

  In this world people are usually habituated to talk behind your back and that's why it is very important for you to build a monstrous back so that nobody dares to talk behind your back.

In order to build that monstrous compound wide muscle, first we need to know about our back muscles.

Our back muscles are a compound muscle group meaning it has five muscle groups working together. These muscle groups are:

1. Trapezius.

2. Latissimus dorsi.

3. Rhomboid major and minor.     

4. Levator scapulae.

So, in order to build a monstrous back we need to focus and train each of these muscle groups simultaneously.

First,we will start with our Trapezius muscle.

There are many different bodyweight workouts to perform but the most effective are Hand Walk and Side Plank.

1. Hand Walk-  This workout mainly focuses on the Traps and the Front Deltoids making it the most effective bodyweight workout for Traps. To start, first stand with your feet close, then slowly bend downwards keeping your knees straight. Now standing in the same place slowly move forward with your hands and then slowly move backwards with your hands in the same position.

SET: 2 Sets of 10 Repetitions.

2. Side Plank- Plank is not only about abs but this is also an effective bodyweight  workout for traps. Side Plank is a little bit different from normal plank. As the name says you have to perform it sideways. Rest your arm on your elbow then slowly then slowly lift the entire body keeping only the toes and the elbow to the ground. Hold this position for one minute the repeat on the other side.

SET: 3 Sets of 10 Repetitions.

Second, we will focus on the Latissimus Dorsi muscle commonly knows as Lats.

Again there are tons of bodyweight workout to perform but I will mention the two most effective workouts which are Belly Penguins and Reverse Snow Angels.

1. Belly Penguins- These workout may sound funny but this will surely help in recovering any muscle imbalances in each side of your back. To perform this lie on your stomach with your hand on your side and facing front. Now, lift your chest and then squeeze on one side of your lats holding for about 5 seconds and then return to the starting position and repeat on the other side.

SET: 3 Set of 15 Repetitions.

2. Reverse Snow Angels- This workout has the maximum engagement of the Lats and doing it slowly increases the muscle tension even more. To perform lie on your stomach with your hand above your head and facing down. Now, pick your arms simultaneously from the ground and then bring it from above your head to the front and then reverse it and bring it back. The arms should remain straight.

SET: 2 Sets of 12 Repetitions.

Third, we are going to focus on our Rhomboids which is a broad quadrilateral muscle that originates from the spinous processes of the second to fifth thoracic vertebrae. 

The two most effective workouts are Prone Y-Raises and Wall Slides.

1. Prone Y-Raises- Mentioning this workout is must when talking about Rhomboids. To start, lie down on the floor with your face down and hands outwards so that your body forms a 'Y' shape. Now, slowly lift your hands upwards with your thumb facing outside and then hold it for about five seconds then slowly bring your arms down. 

SET: 3 Sets of 10 Repetitions.

2. Wall Slides- This workout may seem easy to perform but this thing is a lot more challenging than it looks. To start, stand back against the wall with your feet out about six inches away from the wall and then lean against the wall. Now, pull your chin back so that the back of the head touches the wall and then engage your abs to press the lower back as well. Lift your arms to 90 degrees, make sure the back of your forearms and hands touches the wall. From here slowly lift your hands up till they touch together and then slowly lift downwards. 

SET: 3 Sets of 12 Repetitions.

Fourth, we are going to focus on our Levator scapulae which is a long and slender muscle that anatomically belongs to the superficial layer of extrinsic muscles of the back. This is although s stretching and not a workout still two of the best stretching are:

1. Head Side Bending- To perform this workout sit on a chair with your hands at rest and then face your chin upwards. Now, squeeze one side of the neck sideways, hold it for about two seconds and then repeat this on the other side. This helps to improve neck pain caused due to working in a fixed position for a long time.

SET: 3 Set of 12 Repetitions.

2. Head Rotating Clockwise and Counter- Clockwise- This stretch is similar to the above one except that in this stretch you have to move you neck clockwise and counter-clockwise in a circular position. This reduces muscle fatigue and helps in muscle relaxation.

SET: 3 Sets of 12 Repetitions.

All the above workouts and stretching mentioned will surely help to maintain a good body physique and all exercises will be easy to perform after few days. Follow this workout routine and let me know in the comments how much this has improved your physique.