Beginner Bodyweight Back Exercises
42 Beginner Bodyweight Back Exercises with three ready-made workouts, plus a form guide and video for every exercise.
Ordered by how popular each exercise is in Planfit
Ready-Made Workouts
Pick a goal and level — each workout is built from the exercises below
Experience
Goal
Workout 1
Workout 2
Top 10
- 1
Back Extension
It's a great workout to develop your back, hips, and back of your thighs. It's a great workout for people with weak back or slipped discs in his/her back.
BeginnerBack Extension Bench - 2
Lying Back Extension
This workout is done while lying flat on the floor. It's the best workout to strengthen your back muscles. You can do it anywhere and it's a great workout for your back!
Beginner - 3
Twist Superman
It is a good workout to develop the whole hind part of your body, from the back muscles to the hips and thighs. It's also a great workout for lower back muscle development!
Beginner - 4
Superman Row
This is a Row workout that resembles a superhero movement, and it targets the whole back.
Intermediate - 5
Exercise Ball Back Extension
It's the best workout you can do with a gym ball that can develop your back, hips, and thighs.
AdvancedStability (Swiss) Ball - 6
Hanging
Hang from the bar
IntermediatePull up bar - 7
Prone A Raise
Keep your head and chest still, and close up your scapular first to better feel the movement of your back!
Beginner - 8
Prone T Raise
Keep your head and chest still, and close up your scapular first to better feel the movement of your back!
Beginner - 9
Prone W Raise
Keep your head and chest still, and close up your scapular first to better feel the movement of your back!
Beginner - 10
Ring High Row
Since it is a body weight exercise, you ca workout more safely than using weights. You have to keep your chest open so that you can feel the stimulations.
AdvancedRing
Ranked 11–42
- 11
Seated Row
It's one of the workouts that beginners need to do to target the back muscles. Be careful not to tilt your shoulder back when pulling!
BeginnerLoop Bands - 12
Bent Knee Lying Floor Row
Bend your knees and lift your upper body.
Advanced - 13
Hand Release Push-Up
Release your hands at the bottom of the push-up.
Beginner - 14
Headstand
A headstand is an inverted pose where you balance on your head and arms. It’s great for building shoulder and core stability, but it’s advanced and can strain your neck, so be extra careful.
Advanced - 15
Kneeling Back Rotation Stretch
Kneel and rotate your torso to stretch.
Beginner - 16
Kneeling Pushup Row
Do push-ups and rows on your knees
Advanced - 17
Kneeling Upper Back Rotation
Kneel and rotate your torso.
Intermediate - 18
Leg Pull
Lift your hips into a straight line and raise one leg at a time to train your core and glutes.
Beginner - 19
Lying Lat Pulldown
Do a lat pulldown lying on the floor
Beginner - 20
Lying Prone W to T
Lying face down, move your arms from a W to a T.
Beginner - 21
Lying Prone W to Y
Lying face down, spread your arms from W to Y.
Beginner - 22
Lying Reverse Push-up
Lie face down and lift your chest by extending your arms.
Beginner - 23
Palm Press Back
Push back with your palms together
Beginner - 24
Plank Arm Lift
Lift one arm while holding a plank position.
Intermediate - 25
Pulse Row
This exercise strengthens the upper back and shoulder muscles by lying face down on the floor and performing short pulse movements.
Beginner - 26
Ring Pull Up
Pull yourself up using fixed rings. You’ll use your back and core to boost stability and balance. It’s a bit tough for beginners, but regular practice really builds upper body strength.
AdvancedRing - 27
Seal Pushup
Do push-ups from a prone position
Beginner - 28
Seated Back Squeeze
Squeeze your back while seated
Beginner - 29
Seated Behind Back Raises
Lift your arms behind you while seated
Beginner - 30
Seated Pulse Back Squeeze
Squeeze your back with small pulses while seated
Beginner - 31
Sliding Leg Bird Dog
Slide your legs into a bird dog position
Beginner - 32
Sphinx Pose
Get into the sphinx position
Beginner - 33
Standing Back Squeeze
Stand and squeeze your back
Beginner - 34
Standing Row Switching Palms
Do a row while standing, switching your grip
Beginner - 35
Standing Upright Palms Back Squeeze
Stand and squeeze your back with palms facing back
Beginner - 36
Swimmer Kicks
Lie face down and kick your legs.
Beginner - 37
Band Pull Apart
Band pull-aparts strengthen your upper back and rear shoulders, helping you improve your posture.
AdvancedLoop Bands - 38
L Sit Pull Up
This advanced move works your back and core at the same time. Keeping your legs in an L-shape takes a lot of stability, so you’ll really challenge your abs.
AdvancedPull up bar - 39
One Arm Pull Up
This advanced pull-up uses one arm to lift your body. It works your lats and biceps, boosting upper body strength and balance.
AdvancedPull up bar - 40
Plate Back Extension
Plate back extensions are great for strengthening your lower back. They mainly work your erector spinae to boost core stability.
AdvancedBack Extension BenchPlates - 41
Prone Y Raise
Y-raises strengthen your shoulders and upper back. They help stabilize your upper body and improve posture.
Beginner - 42
The Swimming
Swimming is a Pilates move that strengthens your back and core. It helps improve your balance and stability by moving your arms and legs in a controlled way.
Advanced
