26 Best Bodyweight Back Exercises
If you train at home or with minimal equipment you’ve likely run into the problem of not knowing which exercises to do to train your back muscles.
It feels more obvious which exercises target legs, chest, arms, and abs… but what about Back?!
Rows, pulls and lifts are most commonly used for back training, but what if you have no equipment to work with?
How can you tone and strengthen your back muscles without equipment?
Use these amazing 26 bodyweight exercises!
Here is the list of exercises:
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The 3 bolded ones will need a beach or bath towel.
Advanced only exercises are the last 6 in red.
- Bird Dog
- Superman Back Extensions
- Swimmers
- Belly Down Snow Angel
- T-Raises
- T-Pulls
- Side to Side Back Crunches
- Heel Reaches
- Head Shavers
- Dolphin Kicks
- Renegade Rows
- Plank T-Rotations
- Bent Over Back Extensions
- Bent Over Diver Reach
- Bent Over Hitchhikers
- Reverse Plank Reach Ups
- Elbow Pushups
- Towel Elbow Slides
- Towel Slide Pull Downs
- Towel Slide Kneeling Lat Pulls
- Kneeling Back Crunches
- Boat Lifts
- Backbend Pushup
- Backbend Hand Walkout
- Headstand Leg Lifts
- Headstand Heel Drops
As always, for best results you should follow a well structured program.
We have a quick 4 question quiz you can take to find the best program match for you. Click here to take the quiz.
Keep training hard and getting stronger. and as always, KEEP, Livin Lean 😄
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