The pull-up row (a.k.a. Inverted Row), is a great bodyweight exercise for the back that you can do using just about any low bar or rail.
THIS version adds resistance to the movement, increasing it's value even further. And you can load some very substantial weight onto it!
You'll need the a bar about 3 or 4 feet off the ground (this is where a rack comes in handy - you can set the height of the bar - a Smith machine bar will be perfect for this, too), a barbell and a bench or chair.
Set things up like in the picture below. The bar about 4 feet up (you'll have to play with bar height to get it right for the exercise), the bench a few feet away from the bar and a barbell on the floor in between. If you have a barbell pad, put that on, too, but a towel around the bar will work just as well.
Sit in the floor and slide your legs under the bar.
Get the bar onto your waist - right about where the hip bones are (where you bend).
Now reach up and grab the bar in your pull-up grip (I'm using a close, underhand grip here).
Get your feet up on the bench. Now you're ready to go!
Pull yourself up. As you can see, if you didn't have the bench, the bar would just roll down your legs - you need to maintain the bend in the waist to keep the bar cradled.
You can also perform this exercise with a wide, front grip. Use a lighter weight for this.
This weighted variation gives you a nice way to load the pull-up row exercise, though I've gotta be honest, in looking at these pictures, I should have used a lighter weight and leaned back more...these look more like pull-up positions more than a row.
Definitely got some great back work out of it either way, though, and I know if you try this one, you're going to feel it targeting your back extremely strongly.
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