15 bodyweight back exercises to build stronger back- Most of us are planning to do a home workout at home but we do not have any exercises that will target our muscles effectively. Some of our brothers don’t have time to go to the gym but want to be fit and healthy. Don’t worry we have a solution to these problems. If you are also going through these problems then you are on the right page.
In this article, we will share Top 15 bodyweight back exercise which you can easily do at home without any equipment. We will be always there to help you reach your fitness goals. So go ahead and perform this awesome workout plan and feel the result.
Best Resistance Band Back Exercises
Bodyweight back exercises target all your upper, middle, and lower back muscles and give you perfect results like the gym. Before getting started have a look at the benefits of bodyweight back exercises.
There are several numbers of benefits to training your back muscles. Here are some major benefits of bodyweight back exercises.
So these were some benefits of bodyweight exercises. We will provide you the best and effective exercises that will definitely help you transform. To get results stay consistent and work hard.
No. As mentioned in the title they are bodyweight back exercises with no equipment. To perform these exercises all you need is motivation and hard work. So get up from your bed and start doing these exercises.
You can do these exercises at any time. The best time to do a workout is in the morning. The start of the day with exercises makes you more energetic. So choose wisely.
So get ready to workout now. Here is a short view of bodyweight exercises that we will cover in this article.
Let’s have a brief look at each exercise.
If you want to train other muscles at home go through our Home Workout Series Click Here.
Back extension with bodyweight will help you transform your back muscles at home. It usually targets your middle and lower back muscles. If you have any problem related to the spine then this bodyweight exercise is beneficial for you. Try out this awesome exercise. Here is a tutorial on it.
Muscle targeted- Middle and lower back muscles.
Complete 2 sets of 12 to 15 reps each (Take a 1-minute break in between the sets).
Summary
Back extension bodyweight is as effective as a weighted one. It also reduces your spinal problems like back pain. Considered in best bodyweight exercises for the lower back.
Single leg deadlift without weights? Sounds crazy. One of the best bodyweight back exercises with no equipment. It focuses on your lower back muscles. You don’t even need a dumbbell to perform this exercise. Don’t worry this exercise is an excellent one. Here is a tutorial for you.
Muscle Targeted- Lower back muscles and hamstrings.
Complete 2 sets of 12, 10, 8 reps each (Take a 1-minute break in between the sets).
Summary
Single leg deadlift is an effective choice to train your back easily at home. Targets your lower back muscles and hamstrings.
No matter which muscle you are training pushup will be the best option. Wide grip incline pushup focuses on your middle back muscles and lats. This exercise increases your stamina and endurance also. Have a look at its tutorial.
Muscle targeted- Middle back muscles, lats, and abs.
(You need a bench to do this exercise)
Complete 3 sets of 12, 10, 8 reps each.
Summary
Wide grip incline pushup is an effective bodyweight exercise to train your back muscles. Targets your abs, back, shoulders, etc.
Bird dog is an excellent exercise to train and transform your back muscles. It targets your upper back muscles and sculpts your core muscles. Both beginners and professionals can do this workout easily. Also, it is mentioned in the best bodyweight upper back exercises with no equipment. Here is a tutorial for this exercise.
Muscle targeted- Upper back, glutes, and core muscles.
Complete 3 sets of 12, 10, 8 reps each.
Summary
An effective bodyweight exercise to train your back with proper stretch. Targets your upper back and core muscles.
To train your back muscles effectively for muscle building. Y superman is one of the best bodyweight upper back exercises. It stretches your upper back and lats muscles. An easy exercise but an effective one. Here is a proper tutorial for this exercise.
Muscle targeted- Upper back muscles, lats, etc.
Complete 2 sets of 12 to 15 reps each.
Summary
Y superman is an excellent workout to train your back at home. It usually targets your upper back muscles and lats.
Another effective pushup variation to train your back properly. T pushup targets your all back muscles. It also increases your stamina and strength. This bodyweight back exercise will definitely help you in transforming your back muscles. Let’s do this exercise.
Muscle targeted- Back, lats, and core muscles, etc.
Complete 2 sets of 12 to 15 reps each.
Summary
T pushup is a great pushup variation exercise that targets your back, lats, and core muscles.
Superman is considered in one of the best bodyweight back exercises for men. It usually targets your upper and middle back muscles, lats, etc. It also strengthens your muscles and helps in V shape formation of the back. A light workout with heavy effects. Let’s do it. Have a short look at its tutorial.
Muscle targeted- Upper and middle back muscles, lats, etc.
Complete 2 sets with the hold position.
Summary
An effective bodyweight upper back exercise which helps in transforming into V shape back.
The bodyweight exercise will help you sculpting stronger and heavy back. Inverted row targets your middle back and lats muscles. If you want to build stronger back at home then this exercise will be an excellent one for you. Here is a short tutorial for this exercise.
Muscle targeted- Middle back muscles, lats, etc.
Complete 3 sets of 12, 10, 8 reps each (Take proper rest between the sets).
Summary
The inverted row is a well know effective back exercise that targets your middle back and late muscles.
Another wide grip exercise to train your back effectively, Wide grip pullups focuses on your upper back and lats muscles. It is also called as the ultimate lat exercise. The best and effective way to get bigger lats muscles. Here is a short tutorial for this exercise.
Muscle targeted- Upper back muscles, lats.
Complete 3 sets of 5 to 10 reps each.
Summary
The ultimate lat attack Wide grip pullup targets your lats and upper back muscles. One of the best bodyweight upper back exercises with no equipment.
Another great pulling exercise to train your back muscles. Chinups targets your middle back and lats muscles. If you want to transform your back at home then never miss this burning workout. Both beginners and professionals can do this workout. Here is a tutorial on how to do this exercise.
Muscle targeted- Middle back muscles, lats, etc.
Complete 3 sets of 5 to 10 reps each.
Summary
Chin up is a great pulling exercise to train your back and lats muscles. Make sure to keep your back straight during this exercise.
Another superman variation exercises to train your back muscles. T superman is a light exercise that targets your upper and middle back muscles. It is also one of the best bodyweight exercises to strengthen upper back muscles. Light exercise with a strong burn. Go ahead and perform this crazy exercise. Here is a tutorial for it.
Muscle targeted- Upper and Middle back muscles etc.
Complete 2 sets of 10 to 15 reps each (Take a 1-minute rest in between the sets).
Summary
T superman is a light bodyweight exercise to sculpt your back muscles that targets your upper back muscles.
Only a few of the bodybuilders know about this effective bodyweight back exercise. Reverse snow angels are a light exercise that activates your back muscles and helps in muscle building. It usually focuses on your upper back muscles. To train your back muscles properly and effectively this exercise is a good one. Let’s have a look at its tutorial.
Muscle targeted- Upper back muscles.
Complete 2 sets of 10, 12 reps each.
Summary
One of the best bodyweight exercises to strengthen upper back muscles. Also helps in muscle building.
Wide grip pushup is a great exercise to train your back with a proper stretch. It usually focuses on your middle back muscles and lats. It also strengthens your core muscles. Make sure to keep your back straight during this exercise. Here is a short tutorial of it.
Muscle targeted- Middle back, lats, and core muscles. etc.
Complete 3 sets of 15 to 20 reps each.
Summary
Wide grip pushups target your upper, middle back, triceps, and core muscles. One of the best bodyweight exercises for the upper back with no equipment.
Plank row is one of the best bodyweight upper back exercises. It strengthens your upper back muscles and is really effective. Both beginners and professionals can easily do this exercise. Let’s have a look at its tutorial.
Muscle targeted- Upper back muscles.
Complete 3 sets of 15 to 20 reps each hand. (Take one-minute rest in between the sets)
Summary
Light bodyweight back exercises to startup the workout. Targets and strengthens your upper back muscles.
Another effective bodyweight back exercise for a stronger back. Low plank targets your lats and middle back muscles. It helps in improving your body posture and core strength. Here is a short tutorial for this no-equipment back exercise.
Muscle targeted- Lats, middle back, and core muscles.
Remain in this position until failure. Complete 2 sets with the same posture.
Summary
The low plank strengthens your lats, middle back, and core muscles. It also helps in improving body posture.
In this article, we have discussed the 15 best bodyweight back exercises for a stronger back. You don’t need any equipment to do these exercises. It includes all effective bodyweight exercises which target your upper, middle and lower back muscles. Also, there is a short tutorial for each exercise. A free PDF of this workout plan is given below. If you want to transform your back at home without any equipment then this workout plan is for you. Go ahead, work hard, and feel the results. All the best and stay strong. Buildingbeast.
Also, read our article on Best Biceps Workout At Home Click Here.
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