Man And Woman Workout

The 10 Best Bodyweight Back Exercises: The Ultimate Workout

To build the best back from the comfort of your home, you need the best bodyweight back exercises.

Whether you don’t have a gym membership, can’t stand deadlifts, or just love calisthenics, this list of bodyweight back exercises is for you!

Below you’ll find all the bodyweight back exercises you need for a complete back workout that will keep you strong and functional..

10 Best Bodyweight Back Exercises

1. Wide-Grip Pullups

The ultimate lat attack! Wide-grip pull-ups target your lats but also work your middle back and core.

2. Bodyweight Rows (Inverted Rows Or Horizontal Pull Ups)

Bodyweight rows target your upper back.

The best part about bodyweight rows is that you can do them practically anywhere: use a broom between two chairs at home, use the smith-machine at the gym, or find an appropriate bar at your local playground.

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Download our FREE 12-week workout plan. The plan includes a daily schedule, list of exercises, and the number of sets and reps for each exercise.

3. Elbow Raise (Back Widow Or Reverse Pushup)

Simple, easy-to-learn exercise that targets your upper back muscles.

4. Single-Leg Deadlift

Like the barbell deadlift, this exercise focuses primarily on your lower back, hamstrings, and glutes.

5. Supermans

Supermans strengthen your lower back and core muscles. Plus, you get to pretend you’re Superman, if only for a second. It’s a win-win.

6. Back Extensions

Watch the third exercise he does. This variation of the back extension can help you perform this exercise without a gym. Back extensions primarily target the lower back muscles.

7. Reverse Snow Angels

Reverse snow angels work your lower back and traps. And it’s good practice for when it snows…

8. Full Body Drag (Floor Pullover)

Excellent lat exercise you can do anywhere!

9. Rowing Machine

A great exercise that gives you a cardio workout and back training.

10. Back Lever

This is an advanced bodyweight back exercise. Once you build up your strength with some of the more basic exercises, you’ll get a killer workout with this!

The Complete List Of Bodyweight Exercises For Back

Below, we’ve organized the best bodyweight exercises for each major muscle of the back. Each exercise is linked to a YouTube tutorial.

Upper-Back Bodyweight Exercises

Lower-Back Bodyweight Exercises

Bodyweight Lat Exercises

Bodyweight Back Exercises With No Equipment

Here is a list of the exercises that require no equipment – just you and your body.

  • Full-Body Drag
  • Reverse Snow Angel
  • Bridge Rotation
  • Bridge Push Up
  • Single-Leg Deadlift
  • Superman
  • Reverse Superman
  • Bak Widow
  • Back Extension
  • Plank
  • Bird Dog

The Ultimate Bodyweight Back Workout

To build a complete workout, you need to perform exercises that will target all of the major back muscles.

You can build your own ultimate bodyweight back workout by selecting 1-2 exercises from each of the muscle groups above: upper back, lower back, and lats.

Here’s an example:

  • 3 Sets – Bodyweight Rows
  • 2 Sets – Supermans
  • 3 Sets – Wide-Grip Pullups
  • 2 Sets – Back Extensions
  • 2 Sets – Elbow Raises
  • 1 Set – Archer Pull Ups
  • 2 Sets – Negative Pull Ups

By building your workout, you can give more focus to areas that need attention.

And you can also take the focus away from areas that don’t need extra training.

This helps you balance your workouts and avoid injury, both now and in the future. However, diet is a big part of our ability to gain muscle – not just your routine. Consider regularly taking caseinpaleo, or protein powders for lactose intolerance.


Use these bodyweight back exercises to take your training to the next level. When you strengthen your back, you strengthen the rest of your body, so there’s no way these exercises won’t help your overall fitness!