Back exercises effectively build strength, stability, and endurance. Developed lats and shoulders make the upper body appear broader by building a V-shaped look. This can even make your waist appear slimmer. Bodyweight back and upper back exercises don’t require any equipment to achieve these benefits. They are ideal for beginners and athletes, as they are easy to regress or scale their difficulty. Below, we introduce you to the eight best bodyweight back exercises. We detail how to do them correctly and their benefits so you can start your back workout immediately.
8 Bodyweight Exercises For Back
Below, you will find the following eight of the best bodyweight back exercises:
- Close-grip chin-up.
- Pulse row.
- Seal push-up.
- Shoulder roll.
- Prone Y raise.
- Superman.
- Bird dog.
- Reverse snow angel.
Incorporate these exercises into your next workout to sculpt a broader, stronger back.
8 Bodyweight Back Exercises
Let’s dive into the top eight bodyweight back exercises. These exercises will target different parts of your back and make you stronger!
Close-Grip Chin-Up
The close-grip chin-up is an essential part of your back workouts at home. Unlike standard pull-ups, chin-ups use a close underhand (palms up) grip, which shifts more focus to your biceps. However, it still targets your spinal and upper back muscles, such as the rhomboids and the latissimus dorsi, or lats.
It is often considered a difficult exercise, as your body is hanging in space against gravity. Yet, there are several ways of making the close grip chin-up achievable. Simply add a resistance band or perform negative chin-ups by jumping up and controlling the lowering phase. This will create an adequate stimulus to induce muscle growth and strength gains.
How To Do
- Grab a sturdy bar with an underhand grip slightly closer than shoulder-width apart.
- Hang from the bar with your arms stretched and your feet off the ground.
- Inhale, and pull your chest towards the bar by bending your elbows until your chin is above the bar.
- Exhale as you slowly lower your weight back to the starting position until your arms are fully extended.
- Repeat for the desired reps and sets.
Tips
- Use a platform if you can’t reach the bar. This can ensure a safe starting position.
- Keep your knees bent with your ankles crossed to assist your balance and prevent swinging.
- Keep your shoulders relaxed and engage the core and abdomen for stability.
- Before performing the pull, squeeze your shoulder blades down and together. This will activate your upper back and place your shoulders in a safe starting position.
- Avoid flaring your elbows out; keep them close to your side to prevent shoulder pain.
- Control the lowering phase for maximum benefits.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Pulse Row
The pulse row is a simple yet powerful exercise targeting the low and middle traps, rotator cuff, and posterior shoulders. It’s a unique addition to any beginner’s workouts at home.
The movements involved in pulsing rows can help counteract the effects of prolonged sitting and poor posture. Poor posture negatively impacts back muscle strength and shoulder range of motion. Therefore, keeping these muscles active and maintaining shoulder mobility will benefit anyone with a desk job.
How To Do
- Lie face down on a mat, with your arms stretched beside you, palms facing up.
- Inhale and reach behind you as far as you can while squeezing your shoulders together.
- Exhale as you return to the starting position.
- Repeat for the desired reps and sets.
Tips
- Use hand weights if the exercise becomes easier.
- Keep your core engaged and neck neutral to prevent muscle strains.
- Keep your legs and arms straight the whole time.
- Avoid lifting your whole body. Only your arms should move to ensure proper back engagement.
- Control the movement, and allow your breathing to flow. Do not hold your breath.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 2–3 | 15–20 |
| Power Training | 3–5 | 3–5 (Explosive) |
Seal Push-Up
The seal push-up is a stretch, mobility, and strength exercise all in one. Similar to the cobra pose, you begin with your hands positioned under your shoulders. From there, you stretch your arm and push your chest up while keeping your hips grounded.
This exercise targets the chest, triceps, shoulders, and spinal stabilizers (erector spinae), strengthening them. It also opens the chest and stretches the abs, quads, and hip flexors. This exercise will improve your range of movement, flexibility, and upper-body strength.
How To Do
- Lie on the floor face down with your hands positioned under your shoulders.
- Extend your legs behind you with your toes pointing down.
- Breathe in and push through your palms to lift your torso off the ground while keeping your hips and legs grounded.
- Do this until your arms are fully extended.
- Breathe out as you bend your elbows and return to the starting position.
- Repeat for the desired reps and sets.
Tips
- Keep your elbows close to your body to target the triceps properly.
- Push your chest only as far as you can comfortably maintain the position. This can also help prevent lower back strains.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–6 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 2–3 | 12–15 |
| Power Training | N/A | N/A |
Shoulder Roll
Shoulder rolls are dynamic stretching exercises that target the trapezius, deltoid, and rotator cuff muscles. Dynamic stretches improve muscle oxygen levels and blood flow, which is important for the muscles to produce energy during exercise. Shoulder rolls can also improve shoulder mobility and ease tension in the neck and upper body.
They can activate the muscles and reduce the risks of injuries. Anyone, from athletes to the elderly and beginners, can benefit from them. Shoulder rolls are low-impact, accessible, and require no equipment.
How To Do
- Stand up straight with your feet shoulder-width apart.
- Rest your arms beside your body with your palms facing inward.
- Inhale and lift both shoulders toward your ears. At the same time, roll them forward.
- Exhale and slowly roll them backward.
- Continue this circular motion for thirty seconds to one minute.
Tips
- Avoid tensing your shoulders and neck. Instead, keep everything relaxed to help your muscles relax, too.
- Keep your head and spine in a neutral position. Avoid pushing your head forward as you roll, as it can stress your neck.
- As you roll the shoulders backward, squeeze your shoulder blades together and down slightly.
- Control the movement and relax throughout the exercise, allowing your breathing to flow.
Optimal Sets And Reps
Training Style | Sets | Duration |
|---|---|---|
| Strength Training | 1–2 | 30 seconds |
| Hypertrophy | 1–2 | 30 seconds |
| Endurance Training | 1–2 | 30–60 seconds |
| Power Training | 1–2 | 30–60 seconds |
Prone Y Raise
The prone Y raise is a great exercise for strengthening the lower portion of the traps, rhomboid, and rear delts. Particularly strong low traps can reduce imbalances in the scapulothoracic muscles.
These muscles connect your shoulder blade (scapula) to your upper back (thoracic area). They control shoulder movement and keep the scapula stable as you lift, push, or pull. They are also essential for good posture.
Therefore, doing prone Y raises can increase stability in the neck and shoulder blade, easing shoulder and neck pain. Athletes, office workers, and older adults can similarly benefit from this exercise. It makes a good addition to any bodyweight back workout.
How To Do
- Lie facing down on a mat with your arms extended overhead in a Y shape, and your thumbs pointing up.
- Inhale as you lift both arms off the ground, working your upper back.
- Hold the top position for a few seconds.
- Exhale and lower your arms back to the start.
- Repeat for the desired reps and sets.
Tips
- Engage your core and keep your neck neutral to prevent neck pain.
- Keep your shoulders back and squeeze the shoulder blades together to allow a good range of movement. You can also slightly lift your chest.
- Avoid lifting your legs off the ground and arching your lower back. These actions can stress your lower back and cause discomfort.
- Control the movement to activate the targeted muscles fully.
- Avoid forcing your arm into a range of movement you do not have. The aim isn’t to use brute force and stress the shoulder joint but to stay fairly relaxed.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 2–3 | 15–20 |
| Power Training | 3–5 | 3–5 (Explosive) |
Superman
Superman is a popular bodyweight exercise for the back. It involves lifting both the upper body and legs off the ground simultaneously, improving the strength of the spinal stabilizers.
However, it trains the whole posterior chain. These are a group of muscles along the back side of your body, including your back, glutes, hamstrings, and lower back.
It’s a good choice of exercise for office workers, as it counteracts the effects of prolonged sitting, which weakens the back.
How To Do
- Lie facing down on a mat with your arms and legs extended, toes pointing down.
- Breathe in and lift both the arms and legs off the ground at the same time.
- Hold the position for a few seconds.
- Lower your body to the starting position.
- Repeat for the desired reps and sets.
Tips
- Tighten your back and keep your head neutral to prevent discomfort.
- Allow your breathing to flow; don’t hold your breath.
- Squeeze your glutes and back for proper muscle activation.
- Lift your arms, legs, and chest as far as you can comfortably. This will effectively work your glutes and spinal muscles.
- Control the movement to reap the benefits of the exercise.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 2–3 | 15–20 |
| Power Training | 3–5 | 3–5 (Explosive) |
Bird Dog
The bird dog involves lifting one arm and the opposite leg at the same time. This cross-body movement and alternating motion improves coordination between the left and right sides, and balance. It’s also a core stability exercise, often used for lower back rehabilitation.
It targets the core, glutes, shoulders, and whole back. It’s also a great part of any middle back workout. It’s gentle on the body, perfect for beginners or those who don’t have access to a gym.
How To Do
- Begin on all fours with your wrists under your shoulders and knees under your hips.
- Inhale and lift one arm in front of you at shoulder level. At the same time, extend your opposite leg behind your hip level.
- Hold the position for a few seconds.
- Exhale and slowly lower your arm and leg back to the start.
- Switch sides and repeat for the desired reps and sets.
Tips
- Maintain a neutral spine to avoid hurting your lower back and ensure proper glute activation.
- Pull your belly button towards your spine to tighten up the core.
- Maintain a straight line from fingertips to heels as you lift one arm and leg.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 6–8 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 2–3 | 12–15 |
| Power Training | 3–4 | 4–6 (Explosive) |
Reverse Snow Angel
The reverse snow angel targets the rhomboid, rear delts, rotator cuff, lats, and lower and mid traps. These muscles play an important role in posture, movement, and stability. They support the spine, keep it upright, and assist it in bending, rotating, and arching. They also assist in moving the upper body and arms.
For example, the lats, when tight, can roll your shoulders forward (internal rotation). Therefore, these muscles are essential in many daily activities.
How To Do
- Lie face down on a mat, arms stretched beside your waist, palms facing upward, and legs relaxed.
- Breathe in as you slowly lift your arm to the side, creating a wide curve until your hand is above your head.
- At the same time, you move your arms and rotate your palms from facing up to facing down.
- Exhale as you pause on top, then breathe in and reverse the motion.
- Repeat for the desired reps and sets.
Tips
- Place a soft yoga block under your forehead if looking up or holding your head is uncomfortable for you.
- Focus on squeezing the shoulder blades together to activate the upper back.
- Keep your arms slightly off the floor. It makes the exercise more challenging and your muscles stronger.
- Start with a smaller range of movement if the full range is too hard. Gradually increase it as you get stronger.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 3–5 |
| Hypertrophy | 3–4 | 8-12 |
| Endurance Training | 2–3 | 15+ |
| Power Training | 3–5 | 3–5 (Explosive) |
Best Bodyweight Back Workout Routine
Below is an example of a well-planned bodyweight workout you can do at home. No equipment is needed, so you can easily follow it once or twice weekly. More if you like!
This program combines different exercises, targeting different parts of your back. It begins with some upper and lower back stretches. Dynamic stretches, such as the shoulder roll, can reduce muscle stiffness and prepare you for the workout. Staying flexible and mobile will allow you to train without limitations!
If you’re new to exercise, start without weight or resistance. Perform the exercises with higher reps and add a light load as you get stronger. This will improve your muscle endurance. Muscle endurance means that your muscles can perform repeated movements or sustain a position without getting tired quickly.
We will finish with prone Y raises and bird dogs to keep you injury-free.
Exercise | Sets x Reps | Duration | Rest |
|---|---|---|---|
| Shoulder rolls | 1 minute | 60–90 seconds | |
| Seal push-ups | 3–4 x 12–15 | 60–90 seconds | |
| Close-grip chin-up | 3–4 x 6–8 | 60–90 seconds | |
| Pulse row | 3–4 x 12–15 | 60–90 seconds | |
| Bird dog superset with Prone Y raise | 3–4 x 12–15 on each | 60–90 seconds |
Anatomy Of The Back
The back is a large region in the body that stretches from the neck to the hips. It includes deep, intermediate, and superficial muscles. Some of the top muscles include the trapezius and latissimus dorsi.
These muscles are involved in many back bodyweight exercises. The lats connect the lower and mid-spine and the ribs and are inserted into the upper arm called the humerus. They’re mainly responsible for pulling movements and bringing your arms down and towards your body. However, due to their several attachments, they also assist in respiration and trunk movement.
On the other hand, the trapezius originates from the base of the skull. It runs down to the upper and mid-back and attaches to the shoulder blades. It’s divided into three parts: the upper, middle, and lower traps.
The upper portion shrugs your shoulders up and stabilizes your neck. The middle portion squeezes the shoulder blade together, just like during pulsing rows. Lastly, the lower trap pulls the shoulder blade downwards and helps stabilize the shoulders in overhead motions.
These muscles play a role in many of the above-mentioned bodyweight back exercises. These include shoulder rolls, snow angels, pulsing rows, and seal push-ups.
Latissimus Dorsi
Large, triangular shaped muscles located just below your shoulder blades. They extend along your spine down to your pelvis.
Upper Trapezius
Triangular shaped muscles located between your neck and shoulder blades.
Middle Trapezius
Muscles located in the middle of your back between your upper and lower traps.
Lower Trapezius
Small, triangular shaped muscles located below your middle traps and between your lats.
Benefits Of Bodyweight Back Workouts
Now that we know the techniques of the best bodyweight back exercises, let’s see what benefits they have to offer!
Builds Power In Older Adults
Home-based resistance training effectively increases muscle power in older adults. It builds strength and muscle volume over time.
Bodyweight back workouts, especially performed at faster speeds, improve muscle structure and function. They also boost dynamic muscle torque, which helps maintain power and mobility in daily activities. Dynamic muscle torque is the force generated by the muscles during exercise.
Reduced Lower Back Pain
Strengthening the back muscles, such as the erector spinae, can increase spinal stability and support. An exercise program focusing on the back can address weakness and imbalances and promote better posture. This makes any bodyweight exercises for the back a key component for managing lower back pain.
Improves Muscle Thickness
Bodyweight back exercises, like the Superman, strengthen your core, including your lower back. Over time, this builds muscle thickness in these spinal stabilizing muscles.
Increased muscle thickness means better spinal support. It will keep your back aligned and upright. It can also alleviate lower back strains, help prevent recurring injuries, and maintain a healthier, more resilient back.
Tips To Maximize The Benefits Of Back Bodyweight Exercises
What more can you do to maximize the benefits of your bodyweight back workouts? First, focus on your technique. Quality matters more than quantity! Proper form prevents injuries and allows you to train longer, leading to better results.
Once you’ve mastered the technique and built enough strength to carry your body weight, add weight. Incorporate a variety of exercises into your routine. Start with dynamic stretches, like shoulder rolls, to warm up, followed by strengthening exercises like chin-ups. Varying your workout will keep you motivated.
Finally, stay consistent and train 2–3 times per week. Complement your workouts with rest, healthy meals, and recovery. This will nourish both your body and mind.
Conclusion
Bodyweight back exercises can offer an excellent alternative to gym training. They strengthen your back, and improve your posture and core stability, reducing injury risks. You can reap all these benefits without any equipment.
Exercises like chin-ups, pulse rows, and snow angels target different parts of your back. They build muscle thickness and motivate you to train consistently. Just make sure to maintain proper form and implement rest days into your routine. Let us know how it goes.
Frequently Asked Questions
Absolutely, you can! There are several exercises that target your back and only need your body weight. Some include the Supermans, seal push-ups, pulse rows, chin-ups, and many more.
The back plays an important role in posture, upper body, and shoulder blade function. Therefore we do not recommend skipping back exercises. Plus, if you train other body parts it will lead to muscle imbalances.
Four exercises can be enough to start with, especially if you do them consistently. However, to make further progress, make sure to add more, change them, or add a load.
We recommend to work different muscle groups on different days. Train back 2-3 times a week, and allow for some rest in between back sessions. This prevents muscle overload and gives you a more balanced physique.
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Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.
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About the Author
Alexandra Kovacsova, BSc Fitness Expert & Sports Rehab Specialist
