Pull-ups are undeniably one of the best bodyweight exercises for adding shape and size to your back. However, they’re also one of the most challenging, requiring significant strength from multiple upper body muscles, as well as your core to maintain proper form. If you haven’t quite made it into the pull-up club yet, don’t worry. Oner Active Athlete Hayley Madigan has created a dumbbell-only workout that will help you build a bigger back—no gym required.
The benefits of strengthening your back are endless; it can boost your lifts in the gym (hello deadlifts), improve your posture, make everyday activities easier and can make your waist look appear smaller. But, it’s also essential for injury prevention, as Harvard Health says: “Strong back muscles provide essential support to the spine, reducing the likelihood of strains, sprains, and other injuries that can occur during lifting, bending, or twisting movements.”
