Pull Up is a good example of widespread muscle exercise for training at home. The only needed equipment is the fixed bar. Pull Up is the effective exercise for strengthening back, especially the dorsal muscle. It appears to be a compound exercise since it requires the cooperation of several muscle groups (several joints involved). Depending on your physical you can do it with the assistance or with additional weight. It is highly recommended for athletes who want to strengthen the upper body.
InstructionsSuspend yourself on the bar, with your hands far apart (forming a "V"). Your arms must not be totally extended, so that your dorsal muscle is always tense. Pull yourself upwards until your chest reaches the bar. While you are lifting yourself, your body must follow a straight line and must not swing backwards or forwards. Return to the starting position slowly and remember not to extend your arms completely.