The inverted row is an effective compound exercise that requires no expensive equipment. This exercise is ideal for enhancing strength and building muscles fast. It works the muscles of the back, biceps and traps along with the stabilizer muscles present in between. Set up a bar above the floor at such a height so that you can hold it while lying down on the ground.
Lie on the floor under this bar and grab it with an overhand grip and try to pull yourself up by contacting your abs. Pull up till your chest touches the bar and see to it that your shoulders, hips, legs and feet are in a straight line. Lower yourself down to the starting position.
Dips are one of the classic exercises to build muscle at home without weights. Dips are one of the most effective closed kinetic chain exercises for the upper body that works opposing muscle groups while lifting and lowering. It helps in enhancing upper body mass and adding pounds to the arms and upper back. Stand in front of two stable platforms that are as high as your hips. This can be a kitchen worktop or any stable worktop with right angle edges.
Place your hands on the two platforms and stand in between them. Now, lift your feet off the floor and move upward with the pressure of your arms on the platform and lock your left foot behind your right foot in order to prevent swinging. Continue to lift and lower your body between the platforms with the pressure of your hands.