Bodyweight back exercises

5 simple back bodyweight exercises for you!

Do you want to build a big strong back without the need for any fancy gym equipment? Let’s face it, gym memberships can be pricey and more than often, with the right know-how you can achieve a killer workout from the comfort of your own home.
In this post we have compiled some of the best bodyweight back exercises you can do right from your own home.
Here goes…
The workout Routine:
Reverse Snow Angels – 3 sets of 5 reps, with 30-60 seconds
High Plank – Hold for 30-60 seconds and repeat 3 times after a rest
The Superman/Superwoman – 3 sets of 30 seconds.
The Push Up – Try to complete 3 sets of 10.
Pull-ups – As many as you can do for 3 sets.

Reverse Snow Angels

What to do: Lie facedown on the ground with your arms by your sides, palms facing down. Slightly lift your shoulders and hands a few inches off the ground by pinching your scapulae together and engaging your lats and rhomboids in your mid-back   In a slow, controlled motion, bring your arms up past your shoulders and up to your ears until your thumbs meet directly above your head. Then, bring your arms back to the starting position. The key here is keeping the arms straight and elbows locked through the entire movement to engage your lats and shoulders. Repeat for 3 sets of 5 reps, with 30-60 seconds of rest between sets.

High Plank

What to do: Position yourself on all fours. Place your hands shoulder-width apart directly under your shoulders. Keep your elbows slightly bent. Extend your legs and rest the balls of your feet against the floor. Your body should be diagonal to the floor. Engage your core and make sure that your body forms a straight line from your head to your feet. Tuck your pelvis under and make sure your back is flat. Don’t let your lower back (lumbar region) sag or lift. In the thoracic region, pull your shoulder blades in and down. Hold for 30-60 seconds and repeat 3 times after a rest.

The Superman/Superwoman

What to do: Channel your inner superhero with this back builder! Lie flat on your stomach. Extend your arms forward, palms on the ground. Raise your upper body and then your legs to form an arch. Make sure that your knees and your chest do not touch the floor. Keep your head and neck neutral. Do not overextend your neck and keep your chin tucked. You can bend your arms slightly at the elbows as you extend them up and forward. You can increase or decrease your body tension by slightly raising or lowering your upper body and/or legs simultaneously. Perform this move for 3 sets of 30 seconds.

The Push-Up

What to do: Not just for strong shoulders the push up is also a great move to target the back. Get on all fours. Place your hands shoulder-width apart directly under your shoulders. Bend your elbows slightly. Extend your legs and rest the balls of your feet against the floor. Engage your core and make sure that your body forms a straight line from your head to your feet. In the thoracic region, pull your shoulder blades in and down. Lower your upper body and your hips simultaneously. Make sure to engage your core through the whole movement. Keep your elbows tucked close to your body and inhale as you lower down and exhale as you push up. Try to complete 3 sets of 10.

The Pull up/Chin up

What to do: Use a box or bench to stand with your chin either at or above the pullup bar. Grip the bar underhand (palms facing you) with arms bent. Step off box if your chin is already above the bar (or jump up so your chin is above the bar) and lower your body by extending your arms as slowly as possible. If you cannot do any pull ups or chin ups correctly yet, then you should start with inverted rows. This exercise will “prepare” your muscles for the harder moves. You can also do inverted rows without equipment by placing a bar on two chairs.
Posted by

Find a Personal Trainer near you

Testimonials