Bodyweight Back Exercises

Introduction Bodyweight Back Exercises

Although it’s important to strengthen all of your muscles, strengthening your back is especially vital to your well being. Also, it’s involved in every pulling, lifting, and carrying action you make. Moreover, it protects your spine from injury. So then, here are some of the main benefits of strengthening your back with these bodyweight back exercises:

• Improves spinal stability
• Helps prevent back pain
• Improves posture
• Strengthens you for all the pulling, lifting and carrying movements in life
• Helps maintain a good body composition

What’s more, your back makes up the second largest portion of your musculature (after the legs). So then, training them expends a lot of energy, allowing you to burn tons of calories.

1 Kneeling Lat Pull Downs (Using a Towel)

Target: Lats, Biceps, Erector Spinae

How to do it:

• Kneel in an upright position
• Keep your grip on the towel wider than shoulder width.
• Pull outwards and down towards your upper chest and keep your core tight.
• Squeeze for maximum tension with each rep.
• Complete 10 reps

2 Kneeling Low Rows (Using a Towel)

Target: Lats, Biceps, Teres Major/Minor

How to do it:

• Kneel in an upright position
• Keep your back straight, elbows tucked, knees bent, and head straight forward.
• Grip should be about shoulder width apart.
• Pull towards your navel and squeeze.
• Pause and keep the contraction with each rep.
• Complete 10 reps

3 Superman Exercise

Target: Erector Spinae, Glutes

How to di it:

• Lying prone on a mat
• Simultaneously lift arms and legs off the ground.
• Extend both your arms and legs as far as possible.
• Use a breast stroke motion to bring your arms directly behind you
• Squeeze and pause each rep. Slow the tempo down to increase difficulty.
• Complete 10 reps

4 Reverse Snow Angel

Target: Erector Spinae, Traps, Rhomboids, Glutes

How to do it:

• Lying prone
• Raise up and keep arms and feet from touching the ground.
• Extend your legs back as far as they can
• Squeeze and pause each rep. Slow the tempo down for a greater effect.
• Complete 10 reps

5 Back Extentions

Target: Erector Spinae, Glutes

How to do it:

• Lying prone
• Put your hands behind your head as to not use momentum. You want to use only your glutes and lower back for this movement.
• Legs stay on the ground.
• Try to pause at the peak contraction.

• Lying prone
• Put your hands behind your head as to not use momentum. You want to use only your glutes and lower back for this movement.
• Legs stay on the ground.
• Try to pause at the peak contraction.
• Complete 10 reps

Do these exercises Monday, Wednesday and Friday, for 2 weeks. There are 5 exercises 1 to 5. So then, Monday do 1,2,3, Wednesday do 2,3,4, and Friday 3,4,5. And of course you can do more if you are capable but be careful.

Video

In Conclusion

A strong back is important as we age to aid posture, mobility, and help pulling, pushing and lifting. Furthermore, these exercises will help to strengthen your back, which can make a huge difference to your quality of life.

Important Note *

Remember that everyone is different, and it is ultimately YOUR RESPONSIBILITY to find what your body responds to. So please do your due diligence before trying anything new, including getting Medical Advice to ensure your safety and peace of mind.

Connect with me and leave a comment or two on my social media.