When it comes to the bodyweight workouts for the back, you don’t find many options. But in this article, I’ll share some of the best bodyweight back exercises you can do at home.
Here we take a look at the list of 15 back workouts you can do without equipment at home. pull-ups are also not included in this. These exercises may not be the best in terms of muscles growth but these will surely help you improve your back strength and provides you with an athletic body.
The Best Bodyweight Workouts For The Back You Can Do At Home
1. I-Y-T Raise
If the Deadlift is the king of workout then I-Y-T raises is the queen of the home workout. I’m saying it because I know how effective it is that’s why I’ve put on the number one in this list. It works on several muscles groups such as deltoids, traps, lats and the lower back.
This I-Y-T improves muscles flexibility, enhance muscles coordination, improve posture and build overall great upper body.
Here’s how to do the IYT Raise
- Lie prone on the mat, face downward with your arms straight in front of you and legs are extended behind. Keep your body as straight as possible from head to the heels. That’s “I” position. But for the maximum result raise your arms upward as high as you can while maintaining straight arms. Hold for a couple of seconds then lower them down. Step 1 is done.
- To begin the next step, increase the distance between your hands to make the letter “Y”. Now raise your arms upward until you feel stretch in your deltoids and upper traps. Hold for a couple of seconds then lower them down. Step 2 is done.
- To start the final step, bring your arms at your sides to form the letter “T”. Now raise your arms upward until you feel stretch in your back muscles. Then slowly lower your arms back into the “T” position after a short pause. That’s one rep! Suggested repetitions 8-10x3 sets.
2. Pull up Superman
The pull up superman is one of the great bodyweight workouts for the back because It works on the lats, traps and the lower back. This is the mix of two workouts pull up and the superman. Superman exercise is great for the lower back while adding pull up action to it makes it a complete back workout.
How to do the pull-up superman:
- Lie on your stomach, face downward with your arms are extended in front of you, palms facing the floor and legs are straight behind.
- Now raise your arms off the floor, assume a superman fly and pull your arms back until your muscle stretches. Hold for a moment then return to the beginning position. That’s one complete rep! Do as many reps you can.
3. T Push up
When I have less time but want to target more muscles then I always go with T push-ups. Because T push-ups work on various muscle groups such as chest, arms, shoulder and the back.
How to T push-up:
- Get into a high plank position with your legs extended straight behind you and keep your back straight and core tight. Your arms about shoulder-width apart, and just below the shoulders while feet are hip-width apart. That’s the setup.
- Now complete one normal push-up and then raise your right arm at your side to form the letter “T” while keeping your left arm on the floor. Then return your right hand on the floor and repeat with your left hand to complete one rep. Suggested reps and sets: 8 x 3.
4. Push-up To Renegade Row
The push up to renegade row is made of two exercises push up and renegade row and works on several muscles such as shoulders, arms chest and the back.
But to perform this exercise you should have enough strength to hold your upper body weight on one arm. However, if you’re good at push-ups then you may easily do this.
How to Push-up To Renegade Row:
- Get into a high plank position with your legs extended straight behind you and maintain a straight back and tight core. Keep your arms about shoulder-width apart, and place it below the shoulders while your feet width depends on your comfort. That’s the setup.
- Now complete one push up and then bring your right arm out to the side until it reaches shoulder height. Return your right hand on the floor and then repeat with your left arm to complete one rep.
- Do it smoothly and maintain your balance during the movement.
5. Bird Dog
Bird dog exercise works on several muscles such as core, hips especially the lower back
It improves balance, increases muscles stability, reduces lower back pain and increases muscle flexibility.
Beginners may find it difficult to do this but if your balance is good then you can do bridges. Because your body weight stays on the one hand and one knee.
How to do the Bird Dog?
- Start with keeping your hands and the knees on the floor while maintaining a flat back.
- Now keep your core tight and raise your, right arm in front of you and the left leg behind you, both at the same time, until they are parallel to the ground. Hold for a couple of seconds then slowly lower them into the starting position.
- Repeat this movement with your other side to complete one rep.
- The number of repetitions and sets depends up to you.
6. Wide Push-ups
Wide push-ups provide great benefits to the overall upper body including the back. They strengthen arms, shoulders, chest, core and the back and improve overall strength and promote muscles growth.
How to do a wide push-up
- Start with keeping your hands wider than shoulder-width apart and make sure they are in line with your chest.
- Keep your back straight, core tight and start lowering your chest until it reaches close to the floor. Then return to the beginning to complete one rep. Do as many as reps you can.
- Perform every rep slowly and focus on your back muscles during the movement.
7. Seated Rowing
Bodyweight seated rowing doesn’t work like cable seated rowing but it also activates back muscles and not a bad option to do at home.
here how you can do seated rowing
- Sit on the floor with your legs are straight in front of you (you can slightly bend your knees if you want). Now extend your arms as you extend to grab D handle to do the cable rowing, that’s the starting position.
- Now slowly bring your arms toward you until you feel a complete stretch in your back. Hold for a couple of seconds then slowly return your arms back into the starting position to complete one rep. Do 10 reps in three different sets.
8. Body-weight Bent Over Row
Something is always better than nothing. If you don’t have barbell or dumbbell no worries because you can do a lot with your body weight. All you need to do is to be creative and do something new.
To do the bodyweight bent over row:
- Start with standing straight with your feet hip-width apart and your arms in front of you.
- Now slightly bend at your knees while maintaining a flat back and keep your chest up and core tight, that’s the setup.
- Now bring your arms toward your abs until you feel a complete stretch in your back & shoulder. Hold for a moment then slowly return to the setup position. That’s one rep! Do the desired number of repetitions.
9. Seated Reverse Fly
One more movement you can do with your own weight that works on the back and this time it is reverse fly. The reverse strengthen the back, improve stability, improve balance and good for the overall performance
How to do the Seated Reverse Fly
- To perform the seated reverse fly, get a table if you have and sit on it with your arms close to one another and palms facing each other. Slightly bend forward while maintaining a flat back. That’s the starting position.
- Now bring your arms out the sides until you feel a complete stretch in your back muscles. Hold for a moment then slowly return to the beginning position. That’s one rep! Do the desired number of repetitions.
10. Overhead Pull Down
The overhead pull down activate and strengthen lat muscle that help you improve back posture. It is one of the best bodyweight workouts that activate back muscles.
How to do the overhead pull down
- To do the overhead, sit on the corner of a table with your arms extended overhead and palms facing away. Keep your back straight and core tight. That’s the starting position.
- Assume you’ve gripped a pull-down bar and now bring your arms down toward your face until it reached close to your neck. Then slowly return your arms overhead. That’s one complete rep. Do the desired number of repetitions.
- Make sure when you pull down, your lats expand.
11. Push up Plus
To do a push-up plus
- Get into a high plank position with your arms shoulder-width apart and extend your leg behind. Keep your feet wider or shorter as you feel comfortable.
- Maintain a flat back, brace your core and tighten your hips & glutes and bend your elbows to start lowering your chest as close as to the floor. Hold for a sec and push back up to the beginning position.
- Now slightly push your upper back upward toward the ceiling and then return to the flat back position to complete one rep! Do the desired number of repetitions.
12. High Plank
How to do the high plank:
- Get on your all fours on the ground, with your arms straight and directly underneath your shoulders.
- Now kick your legs behind you to get into a high plank position. Make sure your weight stays on your hands and toes. Hold in this position for as long as you can.
13. Staggered Twisting Deadlift
How to do staggered Twisting Deadlift
- Stand with your feet hip-width apart, bend your arms and keep your fingertips behind your head. Elbows pointing out to the sides.
- Without changing this position bring your left feet backwards and keep your heel high.
- Now slightly bend your knees and hinge your torso by bending at your hips. Lower your torso until it becomes parallel to the ground.
- Then squeeze your torso to the right while your hips face forward.
- Then slowly return to the start. That’s one rep. Do both sides for the desired number of repetitions
Strengthening the lower back is also important. That’s why I’ve included bridge exercise in this list.
It basically works on the lower back and the glutes as well as it also improves hips flexor.
How to do the bridges
- Start with lying on your back with your knees bent and feet flat on the ground. Keep your arms extended at your sides on the floor for the support. That’s the beginning position.
- Now tighten your abs and glutes and raise your hips off the ground until your knees, hips and the chest forms a straight line.
- Hold into this position for a couple of seconds then slowly lower it down into the starting position.
15. W Superman
One more bodyweight exercise you can do for your back is W superman. The “W” superman strengthen the back and the shoulders and reduce the risk of injuries. This is also one of the best bodyweight workouts you can do at home.
How to do the “W” Superman
- Lie on your stomach on the mat, face downward, with your elbows bent and form the letter “w” and your palms are in line with your head.
- Keep your legs straight behind you and maintain a flat back. That’s the starting position.
- Squeeze your glutes and lower back to raise your arms and slightly keep your upper chest off the floor and make sure you feel a complete stretch in your upper back.
- Hold for a moment, then slowly return to the starting position. That’s one rep! Do the desired number of repetitions.
If you have something in your home where you can hang on then you must try pull-ups. Because pull ups are great for the lats and activate more muscles than many other exercises like push-ups, fly etc.