6 OF THE BEST BODYWEIGHT BACK EXERCISES

| October 18, 2023 | Bodybuilding and Fitness Nutrition | No Comments

When it comes to building a strong and defined back, you don’t always need fancy gym equipment. Bodyweight exercises can be just as effective in targeting your back muscles and improving your overall strength.

In this article, we will explore six of the best bodyweight exercises that will help you sculpt a powerful and well-defined back.

Pull-ups

  • Grab a pull-up bar with an overhand grip and hang at arm’s length, with your arms fully extended.
  • Strengthen your core and tighten your shoulder muscles to bring your chest closer to the bar.
  • Pause and lower back down until your arms are fully extended again.

Cobra Pose

  • Lie face down on the floor with your legs extended behind you. Walk with your hands so that they are directly under your shoulders, with your elbows pressed to your sides.
  • Squeeze your shoulder blades together to open your chest. Keeping your elbows tucked into your sides, press into your palms and the tops of your feet to lift your chest off the floor. (The goal is to straighten your arms, but make sure you only lift your chest to a height that is comfortable and doesn’t pinch your lower back. If this sounds like a challenge, try these back stretches to help improve your range of motion).
  • Keep your neck neutral and open your chest, moving your shoulders away from your ears.
  • Hold the pose for a few breaths.

Superman

  • Lie face down on the floor with your arms extended above your head and your legs extended behind you.
  • Keeping your neck in line with your spine, lift your arms, chest, and legs off the floor simultaneously. Squeeze your glutes at the top.
  • Pause briefly and lower yourself back to the ground.

Inverted row

  • Place a barbell on a Smith machine or rack at waist height. Lie face up on the floor beneath it, so that the bar is above your chest. Make sure the bar is securely fastened.
  • Hold the bar with an overhand grip, with your hands slightly shoulder-width apart. Hang so that your arms are fully extended and your body is in a straight line from head to heels. Your heels should be hip-width apart. (If keeping your legs straight is too difficult, bend your knees so your feet are flat on the floor.)
  • Squeeze your shoulder blades together to bring your chest closer to the bar.
  • Pause and lower yourself back to the starting position with control.

Swimming Pilates

  • Lie face down on the floor with your arms extended above your head and your legs extended behind you.
  • Raise your arms, chest and legs off the floor. Keep your neck in line with your spine and squeeze your glutes at the top.
  • With your arms, chest, and legs raised, begin pumping the opposite arm and leg in small pulses. Alternate pulses of right arm/left leg and left arm/right leg.
  • Continue alternating throughout the reps.

Plank row

  • Start in a high plank position with your hands directly under your shoulders and your legs extended. Your body should form a straight line from head to heels.
  • Brace your core and lift one hand off the floor. Direct your elbow toward your ribs, keeping it close to your side. Keep your hips aligned with the floor and don’t let your lower back slump.
  • Place your hand back on the floor and repeat with the other arm. Alternate sides for repetitions.