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You don’t need a gym or fancy equipment to get a strong, sculpted back. In this guide, I’ll show you the 10 best bodyweight back exercises you can do right at home. And these are for everyone. Let’s jump in and get that back in shape!
1. Pullup
- Grab the pullup bar with an overhand grip.
- Pull yourself up until your chin clears the bar, then lower yourself back down.
Pullups are one of the most effective exercises for building upper back strength. They target the latissimus dorsi, which are the large muscles on either side of your back, giving you that coveted V-shape. Pullups also engage the biceps and improve grip strength. This exercise can be done effortlessly at the Calisthenics Gym, as it requires no special equipment.
2. Chinup Knee Up
- Stand below the bar with an underhand grip.
- Pull yourself into a chin-up while bringing your knees up to engage your core.
Chinup Knee Ups combine the traditional chin-up with a knee raise, making it a compound exercise that not only strengthens your biceps but also engages your core. This helps in improving overall upper body strength and stability.
3. Inverted Row
- Hang from a bar with straight arms and pull your chest to the bar, then return to the start.
Inverted rows are excellent for strengthening the upper back muscles, including the rhomboids and trapezius. They also help improve posture by counteracting the effects of sitting and hunching over desks. According to experts, you should do muscle strengthening exercises 2 times a week.
4. Levitation Squat
- Stand on one leg with the other leg raised behind you.
- Perform a single-leg squat, bringing the knee to touch the ground.
- Switch legs after completing reps.
While primarily a leg exercise, levitation squats engage the muscles in your lower back to maintain balance and stability. This can help in strengthening the lower back and improving overall body coordination.
5. Slick Floor Bridge Curl
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- Lie face up on a slick surface with feet hip-width apart.
- Bend your knees and slide your feet towards your body into a bridge position, then slide them back out.
This exercise targets the glutes and hamstrings while also engaging the lower back muscles. It helps in building a strong posterior chain, which is crucial for overall back health and preventing lower back pain.
6. Divebomber Pushup
- Start in a pushup position, push your chest forward into a cobra position, and then return to the pushup position.
Divebomber pushups engage the muscles in your upper back and shoulders, helping to improve strength and flexibility. This exercise also works on the lower back as you transition between positions.
7. Superman
- Lie face down.
- Raise your arms, legs, and chest off the floor.
- Hold.
- Return to the start.
The Superman exercise is perfect for strengthening the lower back and glutes. By lifting your limbs off the ground, you engage the entire back, helping to improve posture and thus reduce the risk of lower back pain, according to professionals.
8. Kick-through Burpee
- From a high plank, kick one leg to the opposite side while lifting the opposite arm.
- Perform a pushup, stand up, jump, and return to the plank position.
Kick-through burpees are a full-body exercise that targets the core, back, and shoulders. This dynamic movement improves overall body strength, coordination, and cardiovascular endurance.
9. Mule Kick
- Start on all fours.
- Raise your hips.
- Jump your feet upwards by pushing through the glutes and thighs.
Mule kicks engage the glutes and lower back muscles, helping to build strength and explosiveness. This exercise also works on your shoulders, improving upper body stability and coordination.
10. Rear Delt Raise Plank
- In a high plank position, raise one arm straight out.
- Return to position and repeat on the other side.
The rear delt raise plank targets the shoulders and core, enhancing stability and strength. This exercise helps in improving shoulder mobility and building a solid core foundation, which is crucial for overall back health.
In Summary
Add these bodyweight back exercises to your routine to build a strong, defined back without any equipment. They will give your upper body a solid workout. Keep your form in check to avoid injuries and get the best results.
