Move · Videos · Technique · 9 min

Back Exercises at Home With No Pull-Up Bar or Weights

Back Exercises at Home With No Pull-Up Bar or Weights — video by Jeremy Ethier Play · 9:18

Video by Jeremy Ethier on YouTube · Open on YouTube

A kinesiology graduate shows five home back exercises using two knotted bed sheets shut in a door, or a sturdy table: floor lat pulldowns, rows, straight-arm pulldowns, face pulls and prone arm circles, each with easier and harder versions.

  • 9 min
  • All levels
  • Low impact (no jumping)
  • No equipment
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Step by step 7

Tap a time to watch that step in the video.

  1. Set-up: knot the ends of two bed sheets, throw them over a door and close it so it pulls against the frame. 0:49
  2. Lat pulldowns: lie on the floor holding the sheets and pull your elbows down and back; bend your knees to help. 1:30
  3. Rows: lean back on the sheets and pull, squeezing your shoulder blades; feet nearer the door makes it harder. 2:22
  4. Straight-arm pulldowns: arms straight, let your body tip forward as your arms rise, then drive them back down. 3:32
  5. Face pulls: lean back and pull your hands towards your face with elbows high; wall slides if you have no sheets. 5:04
  6. Prone arm circles: lie face down, lift your chest and thighs a little, sweep your arms round behind your back. 6:15
  7. Aim for about 10 to 15 reps a set, close to failure; past about 30 reps, move to a harder version. 7:22

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Close the door so it pulls against the frame as you lean back on the sheets
  • Drive your elbows back and squeeze your shoulder blades together on rows
  • Walk your feet closer to the door to make rows and face pulls harder

What it works

Tap an area for more videos that work it.

Joints it uses 3 takes load

  • Shoulders takes loadsheet pulldowns, rows, straight-arm pulldowns
  • Elbows takes loadpulling the body up on the sheets
  • Lower back takes loadprone arm circles with chest and legs raised
  • Wrists & hands movesgripping the sheets
  • Upper back movesrows, face pulls, prone arm circles
  • Down on the floor. You get down to the floor and back up again.

Easier option from the coach: Bend the knees or use a split stance to help; feet further from the door

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Jeremy Ethier; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety