When most people think of bodyweight exercises, they think of push-ups, crunches, or squats. But what about your back muscles? Often under-utilized in bodyweight-only workouts, working your back not only improves posture but also helps maintain muscular balance and prevent injuries. And here’s the best part—with the right combination of movements, you can do it all without stepping foot into a gym.
Whether you’re a fitness enthusiast, working out at home, or just starting out, this guide explores 15 back-focused bodyweight exercises to help you strengthen and sculpt your posterior chain using nothing but your body weight.
Benefits of Bodyweight Exercises for Your Back
Before we get into the exercises, it’s worth noting the advantages of focusing on bodyweight movements for building back strength:
- Cost-Effective: No gym or expensive equipment is required. These exercises can be done anywhere.
- Improved Posture: A strong back helps correct posture, counteracting the effects of long hours spent sitting.
- Muscle Balance: Many workouts focus heavily on pushing exercises (like push-ups), leading to muscular imbalances. These exercises create equilibrium by targeting pulling motions and back muscles.
- Functional Strength: These movements build strength you use in everyday activities, improving overall mobility and endurance.
Now, let’s look at the 15 bodyweight exercises to build your back.
1. Pull-Ups
Muscles Worked:
Lats, traps, rhomboids, and biceps.
How to Do It:
- Grab a pull-up bar with an overhand grip, arms straight.
- Squeeze your shoulder blades and pull yourself up until your chin clears the bar.
- Lower yourself slowly to the starting position. Keep your movements controlled.
Sets/Reps: 3–4 sets of 6–10 reps.
Pro Tip:
If pull-ups feel too challenging initially, start with assisted pull-ups using resistance bands.
2. Inverted Rows
Muscles Worked:
Upper back, traps, and biceps.
How to Do It:
- Lie under a bar or sturdy surface set at hip height.
- Grab the bar with an overhand grip, arms extended.
- Pull your chest toward the bar while keeping your core engaged.
- Lower yourself back down.
Sets/Reps: 3 sets of 8–10 reps.
Pro Tip:
Extend your legs straight for an added challenge.
3. Lying Back Press
Muscles Worked:
Lats and spinal erectors.
How to Do It:
- Lie on your back with knees bent, arms extended along your sides.
- Push your elbows and forearms into the ground, elevating your back slightly.
- Hold for 2–3 seconds and release slowly.
Sets/Reps: 2–3 sets of 10 reps.
Pro Tip:
Focus on squeezing your shoulder blades together during the press.
4. Reverse Fly
Muscles Worked:
Rear delts, traps, and rhomboids.
How to Do It:
- Bend forward at the hips with a soft bend in your knees.
- Extend your arms downward, thumbs facing forward.
- Lift your arms out to the sides in a fly motion, squeezing your shoulder blades together.
Sets/Reps: 3 sets of 12–15 reps.
Pro Tip:
Maintain a flat back to avoid strain on your lower spine.
5. Superman
Muscles Worked:
Lower back, glutes, and traps.
How to Do It:
- Lie chest-down with arms extended forward.
- Squeeze your glutes and lower back to lift your chest and legs off the ground.
- Hold for a beat before lowering down.
Sets/Reps: 3 sets of 10–12 reps.
Pro Tip:
Avoid overarching your lower back to prevent discomfort.
6. T Superman
Muscles Worked:
Upper back and posterior shoulders.
How to Do It:
- Lie face down with arms extended in a «T» shape.
- Squeeze your shoulder blades to lift your arms and chest off the ground.
Sets/Reps: 3 sets of 10–12 reps.
Pro Tip:
Control your lifts to engage your back effectively.
7. Y Superman
Muscles Worked:
Rear delts, traps, and lats.
How to Do It:
- Lie with your arms extended in a «Y» shape.
- Raise your chest and arms off the ground, focusing on upper-back engagement.
Sets/Reps: 3 sets of 10 reps.
Pro Tip:
Keep your chin tucked slightly to maintain a neutral neck position.
8. Rear Delt Raise Plank
Muscles Worked:
Shoulders, traps, and core.
How to Do It:
- Start in a high plank position.
- Raise one arm straight out, thumbs pointing up.
- Alternate arms while resisting rotation in your torso.
Sets/Reps: 3 sets of 10 reps per arm.
Pro Tip:
Focus on keeping your hips level throughout the movement.
9. Dead Stop to Superman
Muscles Worked:
Lats, glutes, chest, and lower back.
How to Do It:
- Begin in a push-up position.
- Lower your chest to the ground, extend your arms in a Superman position, then retract them and push back to start.
Sets/Reps: 3 sets of 8 reps.
Pro Tip:
Perform the movement slowly to engage more muscles.
10. Y Raise
Muscles Worked:
Rear shoulders and traps.
How to Do It:
- Hinge forward from the hips with arms extended downward.
- Raise arms to form a «Y» shape, then lower back down.
Sets/Reps: 3 sets of 12–15 reps.
Pro Tip:
Maintain slightly bent elbows to protect your joints.
11. T Push-Up
Muscles Worked:
Thoracic spine, traps, and obliques.
How to Do It:
- Perform a push-up, then rotate your body and extend one arm upward.
- Return to plank and repeat on the other side.
Sets/Reps: 3 sets of 10 reps.
Pro Tip:
Engage your obliques to stabilize the motion.
12. Pull-Up Superman
Muscles Worked:
Lats, traps, and lower back.
How to Do It:
- Start in a Superman pose.
- Mimic a pull-up by extending and retracting your arms.
Sets/Reps: 3 sets of 8–10 reps.
Pro Tip:
Use slow, deliberate movements for maximum muscle engagement.
13. TRX/Ring Row
Equipment Needed:
TRX straps or rings.
How to Do It:
- Lean back holding the TRX straps, arms extended.
- Pull your chest up to the straps and then lower back down.
Sets/Reps: 3 sets of 12 reps.
Pro Tip:
Keep your movements slow to control the resistance.
14. Back Extension
Muscles Worked:
Spinal erectors and glutes.
How to Do It:
- Extend your spine and torso while squeezing your glutes to lift your upper body.
Sets/Reps: 3 sets of 15 reps.
Pro Tip:
Avoid jerky movements to protect your lower back.
15. Superman Plank
Muscles Worked:
Core, glutes, and lower back.
How to Do It:
- Combine the plank and Superman by reaching one arm forward while extending the opposite leg.
Sets/Reps: 3 sets of 10 reps on each side.
Pro Tip:
Perform slowly to avoid losing balance.
Final Thoughts
Bodyweight exercises not only provide a convenient way to build strength but also ensure a strong, balanced, and functional back. Whether you’re working out from your living room or a park, these 15 bodyweight exercises to build your back are perfect for improving posture, preventing injuries, and elevating your fitness game.
Now, it’s time to grab your mat and get started! Your back muscles will thank you.
