The 7 Best Bodyweight Back Exercises To Do At Home

These 7 back exercises are a simple way to strengthen your entire back! This killer back workout requires no equipment and is perfect for both men and women to do at home. Improve your posture and strength by working your upper, lower and middle back with your own bodyweight. #backworkout #backexercises

When brainstorming workout options, it’s easy to focus on the more prominent areas of the body and forget about the others. Finding a leg, arm or core workout is easy compared to more specific areas, such as the back.

However, a strong back is essential for a variety of activities, as well as our overall health.

Related: 30 Ways to Improve Your Health and Fitness

Back strength encourages healthy posture, improves running form and helps us avoid fatigue during various workouts and sports. Incorporating a few back exercises into your regular strength training routine is a great way to ensure your body stays in the best shape possible.

Many of us assume that back exercises involve heavy weights and structured time at the gym, but luckily, that’s not the case. Some of the most beneficial back strengthening exercises involve nothing other than your bodyweight.

These bodyweight back exercises strengthen and tone your entire back, and are easy to do at home. Complete each back exercise without weights, or add a set of dumbbells to increase the intensity.

Incorporate these back exercises into your weekly strength training workout, or complete them all at once for a powerful back workout.

With no equipment needed, the options for these bodyweight back exercises are endless. Check out seven of the simplest back exercises for a back workout you can complete at home.

These 7 back exercises are a simple way to strengthen your entire back! This killer back workout requires no equipment and is perfect for both men and women to do at home. Improve your posture and strength by working your upper, lower and middle back with your own bodyweight. #backworkout #backexercises

The 7 Best Bodyweight Back Exercises To Do At Home

Superman x 40

To complete this back exercise, begin by lying face down on your stomach. Extend your arms straight above your head and point your toes as you stretch your legs out behind you.

In one simultaneous motion, lift both arms and legs into the air, bending your back. Your chest and upper thighs should both come off the floor, continuing to lift as far as you feel comfortable. Lower back down to the floor and repeat.

These 7 back exercises are a simple way to strengthen your entire back! This killer back workout requires no equipment and is perfect for both men and women to do at home. Improve your posture and strength by working your upper, lower and middle back with your own bodyweight. #backworkout #backexercises

Bent Over Dumbbell Row x 20 each

Begin this back exercise in a standing position, with legs about hip width distance apart. Bend at the knees slightly, and lean forward until your back is flat.

Drop your arms straight down, letting the weight of the dumbbells fall until your arms are completely straight. Lift one dumbbell directly up towards your side, bending at the elbow to do so. Lower back to straight arm position and repeat, alternating sides.

Reverse Fly x 15 each

Begin this back exercise in a standing position, with legs about hip width distance apart. Bend at the knees slightly, and lean forward until your back is flat. Let your arms fall down towards the floor, extending them until they are completely straight.

Keeping your arm straight, lift your right hand into the air until it is directly above your head. During this movement, you’ll need to twist at the waist while moving your arm out towards the side and then above your head in a circular motion. Lower back towards the floor and repeat.

Swimmers x 50

To complete this back exercise, begin by lying face down on your stomach. Extend your arms straight above your head and point your toes as you stretch your legs out behind you.

While keeping your legs and arms straight, lift your right arm and left leg into the air slightly. Next, lower to the floor and repeat with the opposite arm and leg. Continue to alternate sides rapidly, as if you were swimming.

These 7 back exercises are a simple way to strengthen your entire back! This killer back workout requires no equipment and is perfect for both men and women to do at home. Improve your posture and strength by working your upper, lower and middle back with your own bodyweight. #backworkout #backexercises

Lateral Arm Plank x 20 each

To begin this back exercise, you’ll need to position your body into a straight arm plank. Balance your weight between your hands and your toes, maintaining a flat back as if your body were a board.

From the plank position, lift one hand off the floor and extend your arm directly in front of you. Lower your hand back to the floor and repeat on the opposite side.

These 7 back exercises are a simple way to strengthen your entire back! This killer back workout requires no equipment and is perfect for both men and women to do at home. Improve your posture and strength by working your upper, lower and middle back with your own bodyweight. #backworkout #backexercises

Side Plank Rotations x 20 each

To begin this back exercise, you’ll need to position your body into a straight arm plank. Balance your weight between your hands and your toes, maintaining a flat back as if your body were a board.

From the plank position, lift one hand into the air directly above your head, twisting your body at the waist to do so. Keep your arm straight, and continue lifting until your hand is directly above your head. Lower back to the floor and repeat on the opposite side.

These 7 back exercises are a simple way to strengthen your entire back! This killer back workout requires no equipment and is perfect for both men and women to do at home. Improve your posture and strength by working your upper, lower and middle back with your own bodyweight. #backworkout #backexercises

Hip Thruster x 20

Begin this back exercise in a seated position on the floor. Bend your knees to plant your feet in front of you on the floor, while extending your arms straight down at your sides to plant your hands on the floor next to you.

Lift your hips into the air, straightening at the waist and knees until your body creates the shape of a table. Lower your hips back to the floor and repeat.

These bodyweight back exercises are a great addition to any weekly training plan. Whether you’re a runner, bodybuilder, swimmer, or just looking to stay in the best shape possible, back strength is essential for overall balance and health.

Utilizing your own bodyweight is an effective way to create resistance and complete a simple back workout without needing any equipment. Try these back exercises during your next strength training session, or complete the back workout on its own for maximums toning and strength!

More bodyweight exercises:

These 7 back exercises are a simple way to strengthen your entire back! This killer back workout requires no equipment and is perfect for both men and women to do at home. Improve your posture and strength by working your upper, lower and middle back with your own bodyweight. #backworkout #backexercises
These 7 back exercises are a simple way to strengthen your entire back! This killer back workout requires no equipment and is perfect for both men and women to do at home. Improve your posture and strength by working your upper, lower and middle back with your own bodyweight. #backworkout #backexercises

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