Top Bodyweight Back Exercises: Best Workouts for a Strong Back

Bodyweight back exercises are an excellent way to train your back muscles when your access to weights is limited or you’re looking for a change of pace. Many people are not familiar with bodyweight back exercises. There are several bodyweight exercises that you can use to train your back muscles. Some pieces of equipment, such as suspension training straps and pullup bars, are technically necessary for some of the exercises, but the only resistance you will work against comes from you.

The Bodyweight Back Exercises

Pull up

This is the best exercise for back muscles. When this exercise is done, it puts a lot of pressure on the back, making it a test of pure strength.
How to do it?

  • First, grab the pull bar and keep your arms straight.
  • Then, to pull yourself straight up, squeeze your legs and arms, taking your chest at the bar.
  • In a controlled motion, lower your arms until making them straight.

Superman

This exercise helps the upper and lower back muscles. It is also helpful for the core, glutes, and shoulders.
How to do it?

  • Lie facedown on the floor with your arms stretched out in front of you and your legs extended.
  • Take the abdominals away from the floor and move them toward your spine. Try to maintain this abdominal connection as you move through the exercise.
  • Engage the back muscles and glutes to lift your arms and legs off the floor simultaneously.

Reverse snow angel

This exercise targets the upper and mid-back muscles. It is also helpful for latissimus dorsi, rhomboids, levator scapulae, glutes, core, and shoulders.
How to do it?

  • Lie on an exercise mat with your legs extended, feet together, and arms by your sides — palms facing down.
  • Lift your arms slightly from the ground and bring them out of the side. Move through a vast arc overhead and back until your arms are at your sides, your hands are next to your legs, and your fingertips are pointing toward your feet.
  • Repeat the exercise.

Plank row

This dynamic exercise strengthens the upper, middle, and lower back muscles. It also targets the latissimus dorsi, rhomboids, trapezius, and erector spinae. It also works the core, glutes, and arms.
How to do it?

  • Starting with the plank position, keep your hands flat and arms extended.
  • Engage your core and lift your right arm to perform a rowing motion. Pause at the top and return your right hand to the floor.
  • Repeat on the left side and alternate arms.

Suspended row

The suspended row targets the muscles of the upper back, shoulders, and arms. It uses suspension training equipment like TRT straps, gymnastics, and bars.
How to do it?

  • Stand facing the anchor point, and hold the suspension trainer with a neutral grip.
  • Lean back until your body is at an angle, with your weight supported by your feet and the suspension trainer.
  • Pause, then straighten your arms and lean back to repeat.

Back Extension

This classic movement strengthens your spinal erectors, the muscle band that supports your lower back. It is also a killer glute and hamstring builder.
How to do it?

  • Face down on a back extension or hyperextension bench with your feet secured under the foot pads.
  • Slowly lower your upper body towards the ground by flexing at the waist. Keep your back straight and avoid rounding your spine.
  • Lower yourself until your body forms around a 90-degree angle at the hips or until you feel a stretch in your hamstrings.

Bird dog

This exercise targets the lower back, glutes, and shoulders and improves balance and stability.
How to do it?

  • Hold up your core to stabilize your spine.
  • Extend your right arm before you while extending your left leg behind you.
  • Your extended arm and leg should be in line with your body.
  • Hold this extended position for a few seconds, focusing on maintaining balance and a stable core.

Inverted Row

Inverted rows are an excellent exercise for strengthening the upper back, shoulders, and arms. They primarily target the rhomboids, latissimus dorsi, and biceps and also engage the core.
How to do it?

  • Set up a bar at about waist height. If using a suspension trainer, adjust the straps so the handles are at a similar height.
  • Lie underneath the bar or straps, and grab the bar with an overhand grip.
  • Extend your legs before you so your heels are resting on the ground. Your body should form a straight line from head to heels.
  • Your arms should be fully extended, with your shoulders under the bar or handles.
  • Slowly extend your arms to lower your body back to the starting position, maintaining control and keeping your core engaged.

Glute Bridge

Glute bridge effectively targets the lower back, gluteal muscles, and hamstrings.
How to do it?

  • Bend your knees, keeping your feet flat on the floor and hip-width apart.
  • Press through your heels to lift your hips toward the ceiling. Your body should form a straight line from your shoulders to your knees.
  • At the top of the movement, squeeze your glutes and hold for a second.
  • Lower your hips back to the starting position in a controlled manner.

These effective bodyweight back exercises can strengthen your back without requiring extensive equipment. Add them to your routine today and experience the benefits of a stronger, more resilient back. For personalized training plans and expert guidance, visit Personal Training Malta and take your fitness journey to the next level!


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