10 Best Bodyweight Back Exercises at Home

Simple Bodyweight back Exercises at Home

bodyweight-back-exercise

When you work on your back muscles it not only you get wider and attractive back but also have many advantages such as better posture.

If your goals is to get a stronger back, you should focus on body weight exercises. As you know body weight back exercises are simple and you can do them anywhere or at home. With this workout, you can train your back muscles according to your schedule.

Here you will find the best selection of the body weight exercises. With these exercises, you will be able to develop strong back muscles and help you achieve a great physique.

However, bodyweight exercises require core stability because every back exercise uses the core muscles. Doing them every day you will also see improvement in your core strength.

1. Bodyweight Plank Row

Muscles used: Back, core, shoulder, arms, quads

Difficulty: Easy

Instructions:

  • Begin with plank position, place your hands closer than shoulder width on floor and extend your legs behind.
  • Keep your back straight and core engaged, this is your starting position.
  • Now, hold this position for 2 seconds and raise your one hand up to shoulder.
  • Pause for one second and lower your hand, repeat with other hand.
  • Do them as many as you can.

Video tutorial:

2. Cat Pose

Muscles used: Lower back, core

Difficulty: Easy

Instructions: This is a great exercise that improve your flexibility and relieve muscle tension.

  • Begin by kneeling on all fours, with the knees under the hips and the hands under the shoulders.
  • Keep your back straight and parallel to the floor.
  • arch your back up, keep this posture for 1-2 seconds.
  • Now, slowly get back to starting position and hold for 1-2 seconds.

Video tutorial:

3. Bodyweight Plank for Back

Muscles used: Lower back, core

Difficulty: Medium

Instructions:

  • Begin with placing your hand on floor with extended legs behind.
  • Bend your elbow, keep your core engaged and back straight.
  • Keep your neck parallel to floor and hold this position as long as you can.
plank-back-exercise

4. Saw Plank for Back

Muscles used: Lower back, core

Difficulty: Medium

Instructions:

  • Begin with forearm plank position with your elbows under the shoulders and your legs extended behind.
  • Keep your core and back straight.
  • Engage your core and move your body forward with the help of elbows, and return back to starting position, repeat.

Video tutorial:

5. Bird dog

Muscles used: Lower back, core, gluteal muscles, thigh muscles

Difficulty: Medium

Instructions:

  • Begin by kneeling on all fours, with the knees under the hips and the hands under the shoulders.
  • Engage your core and extend your right leg backward and extend your left arm forward at the same time.
  • Hold for few seconds.
  • You should form, one straight line from your hand to your foot.
  • Don't arch your back during the exercise, and lower your arm and leg and repeat with other side.
bird-dog-back

6. Prone Cobra Exercise

Muscles used: Lower back, core, glutes

Difficulty: Easy

Instructions:

  • Lay on your stomach, your arms at your sides and palm facing the floor.
  • Extend your legs backwards, this is your starting position.
  • Contract your whole body and raise your upper body, arms and legs at the same time.
  • Look at the ground and hold this position for few seconds, lower your body to starting position and repeat.

Video tutorial:

7. Hip Bridge

Muscles used: Lower back, hamstrings, buttocks

Difficulty: Easy

Instructions:

  • Lay on your back, knee bent and feet on the ground under our knees.
  • Contract your muscles and raise your hips up to form a straight line from your shoulders to your knees.
  • Hold this position for few seconds.
  • Return to starting position and repeat.

Video tutorial:

8. Superman for Back

Muscles used: Lower back, core

Difficulty: Easy

Instructions:

  • Lie on your stomach and extend your arms.
  • Lift your both arms and feet together off the ground.
  • Hold this position for few seconds and repeat.

Video tutorial:

9. Supine Push-Up for Back

Muscles used: Middle back, lower back

Difficulty: Normal

Instructions:

  • Lie down your back on the floor, with your knees facing upward direction.
  • Your arms out to your side and should bent at a 90 degree angle.
  • Push up by using elbows so your shoulder get up off to the ground.
  • Return to starting position by lowering your back and repeat.

Video tutorial:

10. Reverse Snow Angel

Muscles used: upper back, lower back, core

Difficulty: Normal

Instructions:

  • Lie on your stomach and extend your arms to front with your palms pointing to the floor.
  • Extend your legs behind with your toes resting on the floor.
  • Lift up your upper body, arms and legs simultaneously and keep this position
  • Now, move your arms to your hips and spread your legs.
  • Return to starting position and repeat.

Video tutorial:

How many sets and reps

You can do 3 sets of 8-12 reps.

Important tips

Before beginning bodyweight back exercise you should follow these tips:

  • If you have any injury in your arms or shoulders or back then you should get any expert advice, just to be in safe side.
  • Warm up properly because it allows increases blood circulation in your body which helps to improve your performance and lower the risk of injury.
  • Stay hydrated because it helps to regulate the internal temperature of the body, lubricate the joints and transport nutrients to give you energy for working out.
  • And last important tip is, always perform your exercise with correct form, or get any expert advice if you are not sure about your form and techniques.

Also read these articles:

1. Back Exercises with Dumbbells

2. How to Build Bigger Arms - Biceps and Triceps Size

3. Triceps Exercises with Dumbbells

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