The no-equıpment back workout
Oxygen|Spring 2021
All you need to do these moves is a towel and your body weight.
Lara McGlashan

If at-home workouts have taught us anything, it’s that it sucks training back without equipment. These creative exercises use a towel and your bodyweight to hit all the major muscle groups on your flip side. Sure, they look simple, but when done properly, they will make you sore.

IRONMAN EXTENSION

Lie facedown with your legs together and your arms along your sides, palms facing upward. Make your hands into fists. Keeping your head neutral and in line with your spine, lift your legs and upper body off the floor, simultaneously rotating your arms in your shoulder sockets so your fists turn to face the floor. Hold briefly, then reverse these steps to return to the start.

TIP: Actively extend your arms away from your head, as if punching the wall behind you as you lift. This creates tension in your upper back and shoulders, intensifying every rep.

FLOOR PULL-UP

Lie facedown on top of a towel (if needed) on a smooth floor with your legs together. Place your forearms, elbows bent, underneath your shoulders, and make your hands into fists. Keep your body tight and your head neutral as you push backward, sliding your body away from your elbows. When you’ve gone as far as you can, drive down into the floor with your elbows and pull yourself back to the start.

Continue reading your story on the app

Continue reading your story in the magazine

RELATED STORIES

Doing it all with one screen

The steering station on this Gunboat cat is equipped with large-screen B&G Zeus MFDs.

8 mins read
Ocean Navigator
May - June 2021

Don't scrimp when it comes to the crimp

Solid crimp connections make your power voyager’s electrical system more reliable.

5 mins read
Ocean Navigator
May - June 2021

READY FOR A BIG RETURN

The end of the pandemic is in sight, and many franchises are anticipating an explosion in business. Leaders at four franchises share how their brands are working overtime to prepare for the rush and win back coveted business.

9 mins read
Entrepreneur
Startups Summer 2021

Chartroom Chatter

Maritime Publishing acquires Ocean Navigator

7 mins read
Ocean Navigator
May - June 2021

DESKS THAT KILL ZOOM FATIGUE?

Another workday at home getting you down? A new line of desks will help you up— and help you maintain focus.

2 mins read
Entrepreneur
Startups Summer 2021

The oral surgeon's masterpiece

Carastee was a L. Francis Herreshoff design similar to this Herreshoff ketch with its graceful sheer.

2 mins read
Ocean Navigator
May - June 2021

ONE RESTAURANT, EIGHT BRANDS

To boost sales during the pandemic, the founders of Dog Haus flooded the delivery apps with virtual restaurants that operate out of existing franchise kitchens. They’ve been so valuable that they’re now here to stay.

6 mins read
Entrepreneur
Startups Summer 2021

Protecting your boat from overcharging

A properly set up system can prevent damage to electrical components possible with LiFePO4 batteries

8 mins read
Ocean Navigator
May - June 2021

MAKING BIG CHANGES IN TIMES OF BIG CHANGE (OR WHY AMAZON CREATED THE KINDLE)

Entrepreneurs are defined by how they adapt during crises. In this exclusive excerpt from their book Working Backwards, longtime Amazon execs Colin Bryar and Bill Carr reveal how the company dealt with massive disruption…and transformed itself as a result.

10+ mins read
Entrepreneur
Startups Summer 2021

No. 18665 is the first to go

In the phase out of paper charts, the NOAA chart of Lake Tahoe will be the first to disappear.

3 mins read
Ocean Navigator
May - June 2021