You may not have access to the expensive cables and such at a gym, but that’s okay because you can still build a strong back with bodyweight exercises at home. Strengthening your back with bodyweight exercises is a very safe and effective training method without shoes, and equipment. When you want to build a lovely dorsum of your body, if you need to find out how to locate the upper, middle, or lower back, then these exercises can offer you that lean, powerful back. However, besides the lower back or upper back, this article will make the best bodyweight exercises for the back as a whole. The same methods could be used for the lower back as well.
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Why Focus on Back Exercises?
The back occupies an extremely crucial position in your body’s social, architectural as well as functional value. The strong back makes it possible for the correct posture to be maintained, thus preventing injuries, and making sure that we are ready to participate in life activities on the right level. Find the following exercises that can transform you into the cover model over time, and you can even do them in the office or at your home.
1. Pull-Ups
Target: Upper back, shoulders, biceps
Pull-ups remain the impeccable choice of bodyweight exercise for the back that mainly works the upper back and shoulders part of the body. Check that the bar on which you are going to exercise your body is reliable, hold it with your palms positioned outward from the bar, then begin to pull yourself up so that your chin is above the bar. Do it in a slow motion and repeat this movement.
2. Inverted Rows
Target: Upper and middle back
The practical alternative to the bar of the gym for pull-up exercises is a low bar or a pair of rings. Lie underneath the bar, grab them with an overhand grip and pull your chest up to the bar while keeping your body straight. This activity gives the impression of the pull-up but is easier to be performed, and it is also a perfect exercise for the beginners.
Also Read: Top Bodyweight Leg Exercises
3. Superman Exercise
Target: Lower back
Lay on the floor face down with your legs stretched out and your arms extended out in front of you. At the same time, move your arms, chest, and legs off the floor as high as you can, keep them there for a few seconds, and then take them back down. This exercise is effective for bringing the lower back into
4. Plank Rows
Target: Entire back
Start by assuming the plank position with your hands under your shoulders. Raise a hand off the ground and pull your elbow from behind the back while your shoulder blades are collapsed on each other. Switch sides, alternatively. This exercise engages your whole back plus your core.
Also Read: 6 Tricep Exercises Using Body Weight
5. Reverse Snow Angels
Target: Upper and middle back
Lay down on your stomach with your hands on your sides. Lift your upper body slightly off the floor and swing your arms to the sides and over your head, pretending you are making a snow angel, then bring them back down. This move is used to train the upper and middle back.
6. Bridge
Target: Lower back, glutes
Lying on the floor with your knees bent and feet on the floor with your soles touching is the starting position. Drive your feet into the floor as your hips rise allowing your glute and lower back to take the load. Aim to hold for a couple of seconds at the top and then return down.
Also Read: Top 6 Body Weight Exercises For Shoulders
7. Scapular Push-Ups
Target: Upper back, shoulder stabilizers
Start by getting into a push-up position. Without allowing the elbows to bend, pull your shoulder blades in the direction each other and then move them back to their position. This is a short move that takes some muscles away from the scapula, resulting in shoulder stability stability and upper back strength.
8. Swimmers
Target: Lower back, shoulders
Lying on your stomach with your arms outstretched in front of you. To make it more difficult, do this exercise and use one of your arms and legs simultaneously. This is a swimming motion that targets the back and the shoulders.
9. Bird Dog
Target: Lower back, core
Begin on your hands and knees with your hands under your shoulders and your knees under your hips. Reach your one arm forward and the opposite leg back, making sure your back is neutral and your core is active. Keep it for a second or so, next switch sides. This exercise teaches you to balance and thus strengthens the lower back.
10. Back Extensions
Target: Lower back
Lie facedown on a mat with your hands tucked behind your head. With your legs grounded, bring your chest up from the floor. Remain at the top for a while and then come back down. This particular exercise is excellent for isolating and building the lower back muscles.
Incorporating Bodyweight Back Exercises into Your Routine
To properly improve your back, use these bodyweight exercises for the back as part of your training routine. Target both your lower and upper back for a well-balanced workout. Here’s a sample routine:
Pull-Ups: 3 sets of 8-10 reps
Inverted Rows: 3 sets of 10-12 reps
Superman Exercise: 3 sets of 15 reps
Plank Rows: 3 sets of 10 reps per side
Reverse Snow Angels: 3 sets of 12 reps
Bridge: 3 sets of 15 reps
Scapular Push-Ups: 3 sets of 15 reps
Swimmers: 3 sets of 10 reps per side
Bird Dog: 3 sets of 10 reps per side
Back Extensions: 3 sets of 15 reps
Conclusion
Body weight exercises for the back are a flexible and efficient way of creating the strength and enduring power you need in the back without any equipment. Otherwise, by adding these exercises into your workout plan, you will be able to build a strong back that is connected to an overall healthy physique, which further aids performance athletically. It is important to focus on the technique and slowly increase the intensity to keep your muscles challenged and get better.
Start using these exercises today and get a stronger back and more fitness.
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