Best Back Workout – Bodyweight Exercises for the Back
(I) Inverted Row
Lie on your back underneath a bar that is farther than your arm’s length to the ground. Take hold of the bar with an overhand grip. Your hands should be farther than shoulder width apart, but should not extend past elbow width. Start with the body straight and pull yourself toward the bar while maintaining alignment. Then slowly release back to your starting position. The higher you place the bar the easier the exercise becomes. It’s also easier to do by sitting.
Harder: Raise your feet by placing them on a block during the exercise.
(I) Hyperextensions (lower back)
Slide into the hyperextension apparatus and adjust it until it feels comfortable. Place your hands on either side of your head like you are going to do a sit up. Start with your body in a straight line and lower down by bending at the waist and when you reach the lowest point possible, return to the full extended and flexed starting position. This move can also be done on a FitBall.
(D) Pull Up
Reach up and grasp a pull up bar ensuring your hands are not too wide to avoid shoulder damage. Tighten your core and exhale as you pull yourself up until your chest reaches the level of your hands. Release back to the starting position in a controlled manner. This exercise can be made easier by assistance with a block beneath your feet. Neutral or rear grips can also be used for variation.
Harder: Extend your legs horizontally in front of you as you perform this exercise.
Back Muscle Diagram
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