Bodyweight Back Exercises
Bodyweight Back Exercises
You'll be shocked at how effective these bodyweight back exercises are. Great for building muscle in your upper and lower back.
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Bench Front Neck Bridge
• Kneel in front of a weight bench, resting your forehead on the pad.
• Lift your knees off the floor, balancing on your fingers and toes.
• Hold this position as long as you can before lowering.
WHY IT WORKS: A neck bridge will increase your neck extension strength, useful if you tend to hunch in front of a computer.
Horizontal Climb
• Set up a peg board horizontally.
• Hold onto two dowels, one placed on the far left side.
• Move the dowels to the right, one hole at a time.
VARIATION: You can do a horizontal climb with both pegs level, or do the staggered version shown in the image.
Jefferson Curl
• Stand on a plyo box, with your toes against the edge.
• Tuck your chin and round the top of your spine, lowering your fingers towards the ground.
• Once you’ve flexed your whole spine, pause and slowly roll up to standing.
Level Up: Hold a kettlebell in both hands to really strengthen your lower back.
Scapula Wall Slide
• Stand against a wall.
• Bend your arms at the elbow, bringing the backs of your fingers to the wall.
• Slide them up and down.
Get Good Form: Focus on retracting your scapula muscles throughout the exercise.
Superman
• Lay face down on an exercise mat, arms stretched in front and legs together.
• Raise your arms and legs off the floor, keeping them as straight as possible.
• Hold this pose for 10-20 seconds per rep.
Level Up: You can increase the workload by holding a light dumbbell between your feet.
Vertical Climb
• Attach a vertical peg board to a wall.
• Place two dowels at the lowest level.
• Supporting your bodyweight, move one hand up at a time, until you reach the top of the peg board.
WHY IT WORKS: Climbing is one of the best exercises to build stronger arms, as you must support your whole bodyweight.
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