10 Best Bodyweight Exercises To Build Your back

bodyweight exercises for your back

Bodyweight exercises have been doing the rounds for quite some time for their excellence and potentiality. In the world of fitness, these exercises have largely contributed. Thus, they have come to be known as the holy grail of all workouts. What is even better is that these workouts are simple, effective, yield results instantly.

Since we have already spoken about these exercises in detail in our previous blog, let us now help you explore the top 10 bodyweight exercises for your back!

Glute bridge

  1. Lie faceup with your hands on the ground and near your hips for balance.
  2. Now, try to push through your heels and tighten the glutes. Such a thing will help you lift your butt off the ground.
  3. Get your hips up until your shoulder, hips, and knees are aligned.
  4. Keep your abs engaged and lower to the ground in slow motion.
  5. Repeat the workout.

Plank Row

  1. Start in a plank position.
  2. Raise one arm and lead your elbows in a rowing motion. Now, try to bring your arm down.
  3. Repeat the workout on the other end.
  4. Alternate between both sides in 30 to 60 seconds.

Chin-up

  1. Hold the bar with your hands shoulder-width apart. Make sure your palms face your body.
  2. Try to keep your lower body still. Make sure you engage your core and upper-strength well-enough.
  3. Pull your body until your chin is over the bar. Make sure you do this with the help of back muscles.
  4. Now, get back down.
  5. Repeat the workout.

Cobra Pose

  1. Lie facedown on the ground. Spread your hands on the floor and tuck your elbows into your body.
  2. Press your hips and legs firmly into the ground. Also, push into your hands to raise your torso.
  3. Hold on to this position for 15 to 30 seconds.
  4. Now, try to repeat the workout in 3 to 5 reps.

T-superman

  1. Lie with your chest down on the ground. Extend your arms on the floor to form a T. Your body should be straight.
  2. Now, squeeze your glutes and lower the back to lift your arms. Now, also make sure to squeeze your upper back to raise your arms.
  3. Hold for a few seconds and return to the initial position. Make sure you do not drop off your arms or legs.
  4. Repeat the workout.

Wide-grip push-up

  1. Start in a push-up position. Keep your hands outside of your chest. Make sure your spine is straight at this point.
  2. Now, bend your elbows to drop your chest down and squeeze your back at the bottom.
  3. Squeeze your chest to push back up to the starting position.
  4. Repeat the workout.

Quadruped limb raises

  1. Get on all fours.
  2. Extend your right arm forward and left leg back when you keep your back straight.
  3. Hold on to this position for about three to ten seconds and then lower to the start.
  4. Repeat on the other end.

Prone Pull

  1. Start in the superman position.
  2. Lift your arms and chest from the ground.
  3. Pull both your arms back towards the ribs and keep elbows up to form a W shape.
  4. Extend your arms back out and lower your body on the ground.
  5. Repeat the workout in 10 reps of 3 sets.

Band pulldown

  1. Secure the band in a doorframe.
  2. Now, extend your arm and hold the band.
  3. Brace your core and squeeze your glutes.
  4. Pulldown using your Lat muscle and keep your elbow straight. Make sure your hand is at waist height during the workout.
  5. Get back up to the start position.

Inverted Row

  1. Hold the handles of a bar and make your palms face one another. Make sure your elbows are in at the sides; your weight is in the heels. Now, lean back to form a straight line.
  2. Lower yourself down from the bar and then use your back and biceps to pull back up to the initial position.
  3. Now, try to repeat the workout in 3 sets of 5 to 8 reps.

Frequently Asked Questions

  1. Are these back bodyweight exercises helpful?
    Yes. These exercises are helpful to you.
  2. Do I need to focus on my diet as well?
    Yes. If you can focus on your diet as well, it will be good for you.