Here is your complete guide to bodyweight exercises for the back.
Introduction to Bodyweight Exercises For The Back
When you’re planning a back workout, you’re probably thinking about the various weights and machines you’ll need. Many back staples, from lat pulldowns to dumbbell rows, will require you to move some serious poundage, so it’s no surprise if you think you need to hit a fully-stocked gym to get that elusive rear pump. So what are the bodyweight exercises for the back. What you need to know about bodyweight exercises for the back.
That does not have to be the case all of the time. You can also work your back without ever touching a dumbbell, barbell, or kettlebell—all you need is your own bodyweight. Some equipment, such as suspension training straps and pullup bars, are technically required for some of the moves, but the only resistance you’ll face is from yourself.
Try these 7 bodyweight exercises to get your back in shape without the use of any equipment.
Pullup
Use an overhand (pronated) grip on the pullup bar. Keep your arms straight.
Pull yourself straight up with your lats and arms until your chest is at the bar.
Straighten your arms and slowly lower yourself down. Repeat until your elbows are straight.
Row TRX
Hold both TRX handles at chest height in an overhand grip with your elbows bent.
Lean back and plant your feet, extending your arms straight out to hang from the handles.
Pull up to the straps by squeezing your upper back and biceps. At the very top, pause for a beat.
To return to the starting position, straighten your arms.
Superman
- Lie on your back with your chest on the floor and your arms straight out in front of you.
- Squeeze your glutes and lower back to lift your arms, legs, and upper chest off the ground.
- Hold for a count of three, then gradually return to the starting position. Don’t let your arms or legs fall.
The Superman, Y
- Lie face down on the floor, arms outstretched in a ‘Y’ shape.
- Squeeze your glutes and lower back to lift your arms and chest off the ground.
- Hold for a count, then return to the starting position slowly. Do not let your arms or legs drop.
Superman (W)
- Lie on your stomach with your chest on the floor. Put your palms on the ground, in line with your head, on either side of your chest.
- Squeeze your glutes and lower back to lift your arms and chest off the ground. When lifting your arms, make sure to squeeze your upper back so that they form a ‘W’ shape.
- Hold for a count, then return to the starting position slowly. Do not let your arms or legs drop.
Superman t
- Lie on your stomach with your chest on the floor. Form a ‘T’ shape with your arms on the ground on either side of your chest.
- Squeeze your glutes and lower back to lift your arms and chest off the ground. To lift your arms, squeeze your upper back.
- Hold for a count, then return to the starting position slowly. Do not let your arms or legs drop.
Read Also: Bench Glute Workout.
Superman in a Pullup
- Put your palms on the ground, in line with your head, on either side of your chest.
- Squeeze your glutes and lower back to lift your arms and chest off the ground. Form a ‘W’ with your arms.
- Extend your arms straight out, then squeezing your back to pull them back to your chest, as if you were doing a pullup. Extend your arms once more to complete one rep.
- Return to the starting position slowly after you have completed the allotted reps. Do not let your arms or legs drop.
Read Also: Back Superset Workout.