No Weights, No Problem: Bodyweight Exercises for a Strong Back

Are you looking to strengthen your back without lifting weights or using equipment? Bodyweight exercises can be an excellent option for building a strong and healthy back. In this blog post, we will explore the best bodyweight exercises for a strong back.

Why is having a strong back important, you ask? A strong back can improve your posture, reduce the risk of back pain and injury, and increase overall strength and stability. Plus, who doesn’t want a strong and toned back?

So, let’s get started with our list of the best bodyweight exercises for a strong back.

9 Bodyweight Exercises to Strengthen Your Back

Did you know that targeting your back muscles through exercise can do wonders for your posture and alleviate pesky low back pain?

It’s true! Plus, it can even give you a performance boost in sports and help with everyday tasks.

You may not know this, but your back muscles fall into two categories: extrinsic and intrinsic. 

The extrinsic muscles like the lats and traps are probably more familiar to you, but the intrinsic muscles such as the interspinales and erector spinae are just as important. 

Don’t worry, you don’t have to be an anatomy expert to benefit from these exercises, but it’s certainly helpful to know which muscles you’re targeting.

Plank

The plank is a great exercise for strengthening your core and back muscles.

To perform a plank, start in a push-up position and lower your body onto your forearms. Hold this position for as long as you can while maintaining proper form.

To make the plank more challenging, try lifting one arm or leg at a time.

Superman

The Superman exercise targets your lower back muscles, which can often be neglected in back workouts.

To perform a Superman, lie face down on the ground with your arms and legs extended.

Simultaneously lift your arms, chest, and legs off the ground, holding this position for a few seconds before lowering back down.

Bridges

Bridges are another great exercise for strengthening your lower back muscles.

To perform a bridge, lie on your back with your knees bent and feet flat on the ground.

Lift your hips off the ground, squeezing your glutes and lower back muscles at the top. Lower your hips back down and repeat for several reps.

Pull-ups

Pull-ups are an excellent exercise for targeting your back muscles, specifically your lats.

Variations of pull-ups include wide grip, close grip, and assisted pull-ups. If you are new to pull-ups, try starting with assisted pull-ups or using a resistance band for support.

Gradually increase the number of reps and sets as you become more comfortable. This exercise is also great for your biceps and triceps.

Push-ups

Push-ups are a compound exercise that targets multiple muscle groups, including your chest, shoulders, and back.

Variations of push-ups include incline push-ups, decline push-ups, and diamond push-ups.

If you are new to push-ups, start with incline push-ups, where your hands are elevated on a bench or step. Gradually progress to more challenging variations as you become stronger.

Reverse Snow Angels

Lie face down on the ground with your arms extended out to the sides.

Slowly lift your arms and legs off the ground, keeping them straight, and bring them together above your back. Return to the starting position and repeat for several reps.

Inverted Rows

Inverted rows are similar to pull-ups but can be done with a sturdy table or bar. Lie underneath the table or bar and grab onto it with an overhand grip.

Keep your body straight and pull your chest up towards the table or bar. Lower yourself back down and repeat for several reps.

Dolphin Push-ups

Start in a downward dog position with your hands and feet on the ground. Lower your head towards the ground, keeping your elbows close to your body. Push back up into the starting position and repeat for several reps.

Bird Dog

Start on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips.

Extend your right arm and left leg out straight, holding for a few seconds before returning to the starting position. Repeat on the other side and continue alternating for several reps.

Incorporating these exercises into your workout routine can help you build a strong and healthy back. 

Try to mix up the exercises that you do so that you can target different areas of your back (and prevent boredom). Remember to listen to your body and adjust the intensity and frequency of your workouts as needed.

If you are new to exercise or have a pre-existing condition, it’s always a good idea to consult with a healthcare professional before starting a new workout routine.

Workout routine for getting a strong back

Now that you have a variety of bodyweight exercises to choose from, it’s time to put them together into a workout routine. Here’s an example of how you could create a workout using some of the exercises we’ve described:

1. Warm-up: Start with a five to ten minute warm-up, such as jogging or jumping jacks, to get your blood flowing and prepare your body for the workout ahead.

2. Main workout:

• Pull-ups: 3 sets of 10 reps
• Push-ups: 3 sets of 12 reps
• Plank: 3 sets, holding for 30 seconds each
• Superman: 3 sets of 12 reps
• Inverted Rows: 3 sets of 10 reps

3. Cool-down: Finish the workout with a five to ten minute cool-down, such as stretching or yoga, to help reduce muscle soreness and promote flexibility.

Remember, this is just an example, and you can adjust the exercises, sets, and reps to fit your fitness level and goals. If you’re a beginner, start with fewer sets and reps and gradually work your way up. If you’re more advanced, try adding in more challenging variations or increasing the number of sets or reps.

Incorporating bodyweight exercises into your workout routine can be a great way to strengthen your back and improve your overall fitness level.

Be sure to listen to your body so that you are pushing yourself just the right amount.  With dedication and consistency, you can achieve a strong and healthy back.

Better Bodyweight Exercise with Total Gym

Bodyweight exercises without equipment are great, but if you want to exercise regularly and grow your muscles, it could be worth looking at ways to increase the intensity of exercise.

The Total Gym is a unique piece of fitness equipment that utilizes your body weight and gravity to provide resistance for a variety of exercises.

Unlike traditional home gyms that rely on external weights, the Total Gym uses a sliding board and pulley system to challenge your muscles.

The adjustable height of the slide board allows for a customizable workout, as a higher setting will increase the resistance by lifting a higher percentage of your body weight, while a lower setting will decrease the resistance by lifting a smaller percentage of your body weight.

The Total Gym also allows for a full range of motion during exercise; depending on the model, hundreds of exercises can be performed for the arms, legs, and core.

Total Gym has been producing exercise machines for over 30 years and we have reviewed many of them so please check out our Total Gym XLS review, Total Gym FIT review, and Total Gym GTS review

Each model has its own unique features and attachments, but they all utilize the same principle of using your body weight and gravity as resistance.

	Total Gym FIT	Total Gym XLS	Total Gym GTS
Exercises	85+	80+	250+
Resistance Levels	12	6	22
Attachments	AbCrunch Leg Pull Upgraded Squat Stand 2-piece Wing Attachment	Leg Pull Ribbed Squat Stand Wing Attachment	Telescoping squat stand Scrunch Retractable dip bars 3 grip pull-up bar + loads more
Weight Capacity	450 lb	400 lb	650 lb
Warranty	Lifetime frame, 2 year parts	Lifetime frame, 6 month parts	5-year Warranty on Frame, 1-year Warranty on Parts
Price	$$$ Check Price Here	$$ Check Price Here	$$$$ Check Price Here

Final Thoughts

Bodyweight exercises can be a highly effective way to strengthen your back muscles without the need for equipment or a gym membership. 

By incorporating exercises such as pull-ups, push-ups, planks, supermans, and inverted rows into your workout routine, you can improve your posture, prevent injury, and enhance your overall fitness level.

Remember, consistency and dedication are key when it comes to achieving a strong and healthy back. 

Start with a manageable workout routine and gradually increase the intensity and duration as you progress. Be sure to listen to your body and make adjustments as needed, and always consult with a healthcare professional if you have any pre-existing conditions or concerns.

By committing to a regular bodyweight exercise routine, you can strengthen your back muscles, improve your overall health and wellness, and achieve your fitness goals. 

So what are you waiting for? Get moving and start feeling the benefits of a strong back today!

You May Also Like

• Bowflex M6 Max Trainer Review
• Bowflex Xtreme 2 SE Review
• Total Gym for Women
• Bowflex Revolution Review
• Bowflex Revolution vs Xtreme 2 SE