Bodyweight Exercises for Back: What They Are and How to Do It

Bodyweight exercises for the back are an excellent way to strengthen the back muscles when you don’t have access to gyms or you’re looking for a convenient way to level up your home workout routine.

When done correctly and consistently, these exercises help strengthen the entire back muscle, including the rhomboids, deltoids, lats, and traps while also preventing lower back pain and hunched shoulders.

The best part about bodyweight exercises for the back is that they're convenient and simple to modify to suit all fitness levels. On that note, we’ve listed a few of the best bodyweight back workouts you can do in your living room without any complicated gym equipment.

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Bodyweight exercises for back: best moves to try

Give the following back exercises a try in your next home workout routine and see how they work for you:

#1 Superman

Back exercises strengthen the shoulder muscles as well. (Photo via Pexels/Ketut Subiyanto)

Superman is one of the best bodyweight exercises for the back. It targets the upper and lower back muscles, along with strengthening the shoulders and glutes.

To do the superman exercise:

• Lie on a mat with your stomach down on the floor, and reach your arms straight out in the front.
• Squeeze your lower back and glutes, and simultaneously raise your legs, arms, and chest off the floor.
• Engage your abs, and hold this position for a few seconds before returning to the starting position.
• Repeat.

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#2 Good morning

Good morning is also one of the best bodyweight exercises for the back that particularly targets the lower back muscles. It strengthens the core and glutes as well.

To do the good morning exercise:

• Stand straight with your feet positioned at a hip-width distance, and place your hands behind your head. Keep your elbows open wide and posture upright.
• Engage your abs, and push your buttocks back while hinging at your hips till your back gets parallel to the floor.
• Pause, and slowly return to the standing position. At the top of the movement, squeeze your glutes.
• Repeat for a few reps.

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#3 Cobra pose

The cobra pose is an effective bodyweight exercise for the back. (Photo via Pexels/Ketut Subiyanto)

The cobra pose is among the most strengthening bodyweight exercises for the back that also targets the legs and abs at once. It's a powerful yoga pose that lengthens and strengthens the spine and also counteracts the effects of prolonged sitting.

To do the cobra pose:

• Lie on the floor on your stomach, and position your hands on the sides with your elbows tucked into your body.
• Press your legs and hips firmly onto the floor, and slowly push your hands to raise your torso as up as you can.
• Hold the stretch for ten counts, and return to the starting position.

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#4 Plank row

The plank row is a great calisthenics back workout that targets and strengthens the middle, lower, and upper back muscles, including the rhomboids, erector spinae, trapezius, and latissimus dorsi. Additionally, this exercise targets the glutes, arms, and core muscles too.

To do the plank row:

• Take a plank position with your arms extended, hands flat on the ground, and legs straight behind you.
• Engage your core muscles, and slowly lift your left arm to do a rowing motion. Return that hand to the floor, and repeat the movement with your right hand.
• Complete a few reps on both sides.

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#5 Bird dog

The bird dog exercise targets the entire back muscles. (Photo via Pexels/ROCKETMANN TEAM)

The bird dog is also one of the most productive bodyweight exercises for the back that target the entire back muscle while also strengthening the core and legs.

To do the bird dog:

• Take a position on all fours with your hands under the shoulders and knees under the hips.
• Engage your core, and extend your left leg behind you while bringing your right arm in front. Make sure you don’t lift your leg and arm higher than parallel to the floor.
• Pause for a few seconds, and slowly return your leg and arm to their starting position.
• Repeat the movement with your opposite leg and arm, and continue the exercise for a few more reps.

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Strengthening the back muscles is one of the most efficient ways to maintain good posture, prevent pain, and keep injuries at bay. Adding the aforementioned bodyweight exercises for the back to your everyday workout routine can be an effective and simple way to give your back muscles the attention they need.

However, remember to start slow, and keep your form in check at all times. Also, if you experience pain or discomfort while doing any of these exercises, stop and relax.