The No-Pullup Back Workout

The Warmup

1. 25 mountain climbers
2. 30-second plank
3. 15 bodyweight squats

The Workout

Superset 1: Dumbbell Romanian Deadlift and Neutral-Grip Dumbbell Row

Do 15 reps of Romanian deadlifts, then immediately do 15 reps of neutral-grip dumbbell rows. Rest
for 90 seconds. Do 4 sets.

a. Dumbbell Romanian Deadlift

b. Neutral-Grip Dumbbell Row

Superset 2: Supine Grip Dumbbell Row and Resistance Band Straight-Arm

Pulldown

Do 15 reps of supine grip dumbbell rows, then immediately do 15 reps of

resistance band straight-arm pulldowns. Rest for 90 seconds. Do 4 sets

a. Supine Grip Dumbbell Row

b. Resistance Band Straight-Arm Pulldown

Superset 3: Wide-Grip Resistance Band Row and Dumbbell Rear Delt Fly

Do 15 reps of wide-grip resistance band rows, then immediately do 15 reps of dumbbell rear delt
flies. Rest for 90 seconds. Do 4 sets.

a. Wide-Grip Resistance Band Row

b. Dumbbell Rear Delt Fly