How to Do Bodyweight Exercises for the Back: A Step-by-Step Guide

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You don't need a gym membership or expensive equipment to build a strong, muscular, and healthy back. You can do effective bodyweight exercises for the back at home or anywhere you have some space. Bodyweight exercises use your own weight as resistance. They challenge your muscles to work harder and grow stronger. They also improve your posture, prevent injuries, and enhance your overall fitness.

In this post, we will show you how to do nine bodyweight exercises for the back. They target different muscles and areas of your back. We will also provide tips on how to perform them correctly. We will also explain how to modify them for different levels of difficulty. We will also share how to create a balanced back workout routine. Let's get started!

1. Lying Lat Pulldowns (with Towel)

This exercise works your latissimus dorsi (lats). They are large muscles that run along the sides of your back. They help you pull things toward you. You will need a towel for this exercise.

  • Lie on your back with your legs straight and your arms extended overhead. Hold a towel with both hands, wider than shoulder-width apart.
  • Engage your core and keep your lower back pressed against the floor.
  • Pull the towel down toward your chest. Bend your elbows and squeeze your shoulder blades together.
  • Slowly return to the starting position. Keep tension on the towel throughout the movement.
  • Repeat for 10 to 15 reps.

To make this exercise harder, you can use a thicker or longer towel, or pull the towel faster and lower it slower.

Source: [7 Best Bodyweight Back Exercises - No Bar & No Equipment - SET FOR SET](https://www.setforset.com/blogs/news/bodyweight-back-exercises)

2. Reverse Snow Angel

This exercise works your upper back muscles. It especially targets your rhomboids and trapezius. These muscles help you retract and elevate your shoulder blades.

  • Lie on your stomach with your arms at your sides and your palms facing down.
  • Lift your arms and legs off the floor slightly, engaging your back and glutes.
  • Keeping your arms and legs straight, sweep them out to the sides as if you were making a snow angel.
  • Bring them back to the starting position, touching your thumbs and toes together.
  • Repeat for 10 to 15 reps.

To make this exercise harder, you can lift your arms and legs higher off the floor. Hold each rep for a second or two. You can also wear wrist and ankle weights.

Source: [15 Bodyweight Workouts for a Super Strong Back - Greatist](https://greatist.com/health/bodyweight-workout-for-back)

3. Glute Bridge

This exercise works your lower back muscles, as well as your glutes, hamstrings, and core. It also helps improve your hip mobility and spinal stability.

  • Lie on your back with your knees bent and your feet flat on the floor, hip-width apart.
  • Place your arms on the floor next to your hips for balance.
  • Push through your heels and squeeze your glutes to lift your hips off the floor. Your body should form a straight line from shoulders to knees.
  • Hold for a second at the top, then slowly lower back to the starting position.
  • Repeat for 10 to 15 reps.

To make this exercise harder, you can extend one leg in the air while lifting your hips. You can also place your feet on an elevated surface or add a resistance band around your thighs.

Source: [7 Best Bodyweight Back Exercises - No Bar & No Equipment - SET FOR SET](https://www.setforset.com/blogs/news/bodyweight-back-exercises)

4. Superman

This exercise targets your entire back, including your lower back, upper back, and the muscles along your spine.

  • Lie on your stomach with your arms extended in front of you and your legs straight behind you.
  • Lift your arms, chest, and legs off the floor as high as you can, squeezing your glutes and back muscles.
  • Hold for a second at the top, then slowly lower back to the starting position.
  • Repeat for 10 to 15 reps.

To make this exercise harder, you can hold each rep for a longer period, or add a small weight between your feet.

5. Plank with Arm Lift

This exercise works your entire back and core, improving your stability and balance.

  • Start in a high plank position. Place your hands directly under your shoulders and your feet hip-width apart.
  • Engage your core and lift one arm straight in front of you, keeping your body as still as possible.
  • Hold for a second, then lower your arm back to the starting position.
  • Repeat with the other arm.
  • Continue alternating arms for 10 to 15 reps on each side.

To make this exercise harder, you can increase the time you hold your arm in the air, or add a small weight in your hand.

Remember, consistency is key when it comes to seeing results from bodyweight exercises. Aim to do these exercises 2-3 times a week for the best results. Always listen to your body. Modify the exercises as needed. This suits your fitness level and prevents injury. Happy exercising!

Source: 7 Best Bodyweight Back Exercises - No Bar & No Equipment - SET FOR SET