9 best bodyweight back workouts for explosive gains.

Bodyweight back workouts are an efficient way to grow, in most people’s opinion, the best looking muscle group and the muscle group which is so important to train for injury prevention. By doing it the bodyweight way, most of these exercises can be done anywhere and everywhere.

Starting a new fitness routine can bring a mix of excitement and, well, a bit of “what did I get myself into?” Especially when it comes to hitting those back muscles. But here’s the good news: bodyweight exercises for the back are a lifesaver.

Why Bodyweight back workouts are so good

Bodyweight back workouts are the jack-of-all-trades in the fitness world. Perfect for newbies—but don’t think they’re a walk in the park. Here’s why they’re a game-changer:

• Stand Tall: Strong back muscles mean better posture. Say goodbye to slouching and hello to walking tall. You might even notice that nagging lower back pain easing up. Plus, it helps you crush it in your favorite sports or simply hustle through daily chores like a pro (Healthline).
• Anywhere, Anytime: These exercises are the ultimate in fitness flexibility. No gym? No problem. Whether you’re at home, catching some sun in the park, or stuck in a hotel room, you’re good to go.
• Move Like a Human: Bodyweight exercises mimic the natural movements we perform daily. So, while you’re getting stronger, you’re also making your body more adaptable and flexible (Nike).
• Torch Calories: Want to burn calories and build muscle? These workouts are your new best friend. Combine them with a smart eating plan, and you’re on your way to managing your weight effectively.
• Feel-Good Factor: There’s something about exercising outside that just boosts your mood. Fresh air, sunshine, and working up a sweat can make you feel more motivated and less stressed (Justin Thomas Miller).

To give you a snapshot:

Benefit	Perk
Stand Tall	Kicks slouching habits, eases back pain, and amps up daily performance.
Anywhere, Anytime	No gear needed, perfect for any location.
Move Like a Human	Natural movement equals better strength and flexibility.
Torch Calories	Burns calories and builds muscle, helping manage weight.
Feel-Good Factor	Boosts mood and motivation—nature’s therapy.

Get Started and Stay Strong

What makes these exercises so awesome? They’re super adaptable. So, whether you’re a total newbie or looking to up your game, you can tweak them as you go. A back workout at home, in the park, or wherever it really does’t matter. The results speak will really speak for themselves.

Curious about where to start? Check out our list of beginner back workouts and see how these moves can fit right into your fitness routine.

The Lowdown on Back Muscles: Why They Matter

Starting fresh with bodyweight exercises or leveling up your workout game? Knowing about your back muscles and why they matter is key. They help you stand tall, crush everyday chores, soothe backaches, and even up your game in sports (Healthline). 

Back muscles are also very useful in many different sports. For example, as a swimmer, my back muscles played a vital role in my swimming success.

The two groups of your back muscles

Your back muscles are split into two groups: extrinsic and intrinsic. Each has its own job, and working them both makes your back stronger and more balanced. This information is something I wish I knew earlier, as it is quite common for people to only focus on the lats for example.

The Extrinsic Crew

These guys handle moving your upper body and shoulders. The MVPs are:

• Latissimus Dorsi (Lats):
• Job: Extends, pulls, and rotates the shoulders.
• Why Care: Working on lats (yep, without fancy gear) makes pulling and lifting easier.
• Trapezius (Traps):
• Job: Moves, rotates, and keeps the shoulder blades steady.
• Why Care: Strong traps mean better posture, less neck strain, and a happier upper back.

Muscle Group	Job	Try These Moves
Latissimus Dorsi	Extends, pulls, and rotates shoulders	Pull-ups, Rows
Trapezius	Moves and steadies shoulder blades	Shrugs, Reverse Snow Angel

The Intrinsic Bunch

This team hangs out deep in your back and takes care of moving and stabilizing your spine. The standouts are:

• Interspinales:
• Job: Helps extend and rotate the spine.
• Why Care: Hitting these muscles ensures your spine stays aligned.
• Erector Spinae:
• Job: Extends and bends the spine side to side.
• Why Care: Strong erector spinae keep you standing tall and fend off lower back pain.

Muscle Group	Job	Try These Moves
Interspinales	Extends and rotates the spine	Bird Dog, Superman Exercise
Erector Spinae	Extends and bends the spine	Cobra Pose, Hip Hinge

By working both extrinsic and intrinsic muscles, you can shape up a solid routine that boosts your back strength, helps your whole body work better, and keeps injuries at bay. That is why effective bodyweight back workouts incorporate both of these groups.

If you’re new to this, start simple with moves like the Superman Exercise and step it up as you get stronger. For more tips and tricks, check out our guide on back workouts for beginners.

Simple Back Exercises You Can Do Anywhere

You don’t need fancy gym equipment to pump up those back muscles.In fact, this is how I started my back training journey. I spent hours in my room working out using only my bodyweight, it is an amazing way to get into building muscle.

Let’s keep things simple and focus on two killer bodyweight exercises: the Superman and the Reverse Snow Angel. Easy to do, yet highly effective. The best bodyweight back workouts should be simple

1) Superman

Think of Superman flying through the sky. This move hits the spot for your lower back, glutes, and shoulders. 

Superman Steps:

1. Lay face down on your belly, arms stretched out in front, legs straight back.
2. Lift your arms, chest, and legs off the ground at the same time. Feel that burn in your lower back and glutes.
3. Hold it up there for a few seconds, then come back down.
4. Repeat 10-15 times.

Pro Tip: Keep that neck relaxed to avoid any strain.

2) Reverse Snow Angel

Remember making snow angels as a kid? This is the grown-up version, great for your upper and middle back, plus it works your shoulders and core.

Reverse Snow Angel Steps:

1. Lie face down with arms out to your sides, like the letter “T.”
2. Lift your chest, arms, and legs just a bit off the floor.
3. Move arms to form a “Y”, then bring them back to “T.”
4. Do this 10-15 times, slow and steady.

Pro Tip: Pinch those shoulder blades together for maximum effect.

If you want more exercises to keep your back strong without hitting the gym, peek at our back workouts without equipment.

These exercises are perfect for anyone just starting out. Do them consistently, and you’ll get a strong, balanced back, no doubt. For more easy routines, check out our back workouts for beginners.

Level Up Your Bodyweight Back Workouts

Alright, you’ve nailed the basics, and you’re ready to step up your game. Intermediate bodyweight back exercises are your ticket to a stronger, more defined back. Let’s talk about two exercises that’ll push you: the Plank Row and the Wide Grip Pullup.

3) Plank Row

Meet the Plank Row—a combo that gives your upper back, shoulders, and core a solid workout. Imagine blending the plank’s stability with the row’s strength. Well… that is what you get with the plank row.

How to Do a Plank Row:

1. Start in a plank, hands under shoulders, body straight from head to heels.
2. Keep that core tight like you’re bracing for a punch.
3. Lift one hand, pull that elbow back, like you’re rowing a boat.
4. Put your hand back down, switch sides. Easy peasy.

Plank Row	Reps	Sets
Newbies	8-10 each side	3
Got the Hang of It	12-15 each side	3-4
Pro Level	15-20 each side	4-5

Want more tips? Swing by this guide on back workouts without equipment.

4) Wide Grip Pullup

Now, the Wide Grip Pullup. It’s tougher than your regular pull-up, but man, does it work wonders on those lats and upper back.

How to Do a Wide Grip Pullup:

1. Grab that pull-up bar with hands wider than your shoulders, palms facing out.
2. Hang like a champ, arms fully stretched.
3. Pull up till your chin clears the bar. Feel the burn?
4. Lower down slow and steady.

Wide Grip Pullup	Reps	Sets
Just Starting	3-5	2-3
Getting There	6-8	3-4
Crushing It	10-12	4-5

Struggling with pull-ups? Try starting at the top and slowly lowering yourself down. These “negatives” help you build the strength you need.

These back exercises are no joke—they boost muscle and stamina without any fancy equipment. Your back, shoulders, and lats will thank you. Want more? Check out our back workouts for women.

Killer Bodyweight Back Exercises

Ready to seriously up your back game, no equipment needed? You’ve landed in the right place. Here are two advanced exercises that will hit those back muscles hard.

5) Inverted Row

Ah, the inverted row – a classic. If you want to carve out those upper and middle back muscles, this one’s gold. It’s trickier than it looks, requiring a bar or any strong surface. 

How To Do It:

1. Find something solid at waist height – a bar, edge of a table, whatever you got.
2. Lie underneath, grab it with an overhand grip.
3. Keep your body stiff like a board.
4. Pull your chest up to the bar. Elbows stay close.
5. Lower yourself slowly, then go again. 

Muscles in Action:

• Rhomboids
• Lats (Latissimus dorsi)
• Traps (Trapezius)

Here’s the lowdown:

Exercise	Muscles Hit	Gear Needed
Inverted Row	Rhomboids, Lats, Traps	Bar/Strong Surface

Beginners can kickstart their journey here.

6) Suspended Row

Take the inverted row up a notch with the suspended row. This one calls for suspension trainers or rings, tossing in some instability for core and stabilizers to kick in.

How To Do It:

1. Set up those suspension trainers or rings around shoulder height.
2. Grip ‘em and lean back, keeping in line.
3. Tug that chest to the handles. Keep straight!
4. Lower down smoothly and repeat.

Muscles in Action:

• Rhomboids
• Lats
• Traps
• Core Stabilizers

Here’s a quick look:

Exercise	Muscles Hit	Gear Needed
Suspended Row	Rhomboids, Lats, Traps, Core Stabilizers	Suspension Trainers/Rings

Spice it up further with the bird dog – another banger for core and back.

So, there you have it. These movements are your new go-tos for serious back strength without stepping into a gym. Remember, always warm up to stay injury-free – no one wants a pulled muscle. Now, get to work and happy training!

More Bodyweight Back Exercises

Mixing up your exercises is crucial for hitting new strength levels and boosting your back’s flexibility. Here are two more power-packed bodyweight exercises: the Bird Dog and a Cobra Pose paired with a Hip Hinge.

7) Bird Dog Exercise

The Bird Dog isn’t just for your back – it gives your core and glutes a workout too. It’s all about balance and stability. Here’s how you do it:

1. Start on all fours with your hands under your shoulders and knees under your hips.
2. Stretch your right arm forward and your left leg backward, keeping both parallel to the floor.
3. Hold that position for a few seconds, then return to the start.
4. Switch sides: left arm forward and right leg back.

Go for 3 sets of 10-12 reps on each side.

Need more no-equipment back exercises? Check out our guide on back workouts.

Cobra Pose and Hip Hinge Combo

This combo targets your lower back and hips, amping up your flexibility and strength.

8) Cobra Pose

The Cobra is a yoga fave – awesome for lower back and spine flexibility.

1. Lie face down, hands under your shoulders.
2. Press your palms into the floor and lift your chest.
3. Keep your hips on the ground and elbows bent.
4. Hold for 15-30 seconds, then lower back down.

9) Hip Hinge

The Hip Hinge works your lower back and glutes, helping with posture and strength.

1. Stand with feet shoulder-width apart.
2. Bend at the hips, pushing them back, lowering your torso.
3. Push hips forward, engaging your glutes to stand back up.

Hit 3 sets of 12-15 reps for the Hip Hinge.

Here’s a quick rundown:

Exercise	Focus	Reps
Cobra Pose	Lower back, flexibility	Hold for 15-30s
Hip Hinge	Lower back, glutes	3 sets of 12-15

Adding these exercises to your routine spices things up and gives your muscles a varied workout, leading to better strength overall. Need more specific routines? Check out our guide on lower back workouts with dumbbells and back workouts for women.

Keep leveling up your strength game with a balanced workout plan, as outlined in our beginner back workouts section.

Pumping Up Your Back with Bodyweight Workouts 💪

Starting bodyweight back exercises has been a game-changer for my overall fitness—less strain on the joints, lots of gains in strength and stability. Here’s how you can ramp up your bodyweight training and create a killer workout routine that keeps you coming back for more.

Leveling Up in Bodyweight Training

When I kicked off, I needed a clear plan to get better without getting bored. Here’s my blueprint:

1. Nail the Basics: Start with exercises like the Superman Exercise and Reverse Snow Angel. These moves help you get your form locked in (Nike).
2. Ramp Up the Reps and Sets: Slowly crank up the reps and sets. Kick off with 2 sets of 5-10 reps and build up to 3 sets of 15. Progress is key!
3. Level Up with Intermediate Moves: When you’re comfy, add exercises like the Plank Row and Wide Grip Pullup. These will up your strength, making sure you’re strong and steady (Men’s Health).
4. Go Big with Advanced Stuff: Ready for more? Toss in exercises like the Inverted Row and Suspended Row. They’re awesome for bulking up and boosting endurance (ATHLEAN-X).
5. Don’t Forget the Core: Keep that core tight during your exercises. It’s your secret weapon for better balance and injury prevention (Nike).

Here’s a quick cheat sheet:

Exercise Level	Exercise Type	Sets	Repetitions
Beginner	Superman Exercise	2-3	5-10
Intermediate	Plank Row	3-4	10-12
Advanced	Inverted Row	4-5	8-10

Crafting a Balanced Workout Plan

You’ve got to mix things up to avoid injuries and keep the gains coming. Here’s my game plan:

1. Mix It Up: Do different exercises to hit various muscle groups. This keeps your workout balanced and your whole body strong. Throw in lower back workouts with dumbbells for a good mix.
2. Recovery Time: Give your body a breather. Here’s my schedule:

• Day 1: Bodyweight back exercises
• Day 2: Back workouts without equipment
• Day 3: Chill or light cardio
• Day 4: Core and leg workouts
• Day 5: Chill or light cardio
• Day 6: Full-body workout
• Day 7: Rest

1. Track and Tweak: Keep an eye on your progress and adjust your workouts accordingly. Mixing up the tempo and variations can shock those muscles into growing (Nike).
2. Stay Flexible: Add moves like the Bird Dog Exercise and Cobra Pose to keep your flexibility and joints happy.

By following these steps, you’ll build a solid, balanced bodyweight back training routine. This ensures you’re not only getting stronger but also honing your technique. For more awesome routines, check out our guide on back workouts for beginners. Keep crushing it! 🚀