Bodyweight Back Exercises

39 exercises, from popular compound lifts to isolation work. Each one has step-by-step technique, a muscle map and alternatives.

Equipment

All Dumbbell Barbell Bodyweight Kettlebell Resistance Band Cable Machine Smith Machine Exercise Ball

Lower latsUpper latsBiceps short head

Gironda Sternum Chins

Bodyweight

Lower lats

Hyperextensions With No Hyperextension Bench

Pelvic Tilt Into Bridge

Bodyweight

Lower back

Rocky Pull-Ups/Pulldowns

Wide-Grip Rear Pull-Up

Bodyweight

Upper lats

Chair Lower Back Stretch

Bodyweight

Upper lats

Crossover Reverse Lunge

Side-Lying Floor Stretch

Feet-Elevated Inverted Row

Hyperextension on Flat Bench

Programs with these exercises

Pull-Up Progression: From Zero to Your First Pull-Up

Three times a week: scapular pull-ups, band-assisted pull-ups, inverted rows and max attempts — your first clean reps in 6–8 weeks.

Beginner · 3 times a week · Home Daily Stretching and Mobility Routine

15 minutes of full-body stretching: back, hips, hamstrings, shoulders and calves. In the morning or after training.

Beginner · 7 times a week · Home Beginner Powerlifting Program, 3 Days

Squat, bench press and deadlift three times a week: a heavy day for each lift plus the accessories that drive them.

Intermediate · 3 times a week · Gym Push Pull Legs Routine

Three workouts split by movement: pushing muscles, pulling muscles and legs. Run the cycle once a week, or twice for six days.

Intermediate · 3 times a week · Gym