It also helps in improving body posture. It strengthens your upper back muscles and is really effective. Now lift your body upward until your chin crosses the bar. Pause at the top and then return back. Muscle targeted- Upper and middle back muscles, lats, etc. Start with assisted, using resistance bands around the bar and your feet to lighten the load. It focuses on your lower back muscles. Make sure your arms are straight. Squeeze your shoulder blades and upper back together to pull your chest up to the bar. Hold for a count, then slowly return to the starting position. Keep bending your leg straight back and your upper body straight forward at the same time. Hang on the pull-up bar with your hand’s wide grip apart. Targets and strengthens your upper back muscles. Both beginners and professionals can easily do this exercise. Scaling: This is the #1 exercise (along with pull-up variations) to build a big back with your bodyweight. Feel the tension on your back and return back to the starting position. Another wide grip exercise to train your back effectively, Wide grip pullups focuses on your upper back and lats muscles. If you want to transform your back at home then never miss this burning workout. A light workout with heavy effects. Light bodyweight back exercises to startup the workout. Plank row is one of the best bodyweight upper back exercises. Now make a wide arc with your hands until they meet in front of your head. These exercises focus your chest, arms, shoulders, back and core, for a complete upper body workout. Let’s do it. An easy exercise but an effective one. Bend your elbows to lower your chest down to the ground. If you want to transform your back at home without any equipment then this workout plan is for you. Go ahead, work hard, and feel the results. An effective bodyweight exercise to train your back with proper stretch. Below are our best bodyweight exercises you can do at home. First, here’s how your trapezius works… Massive Traps 101: Know Your Anatomy. Squeeze your glutes and lower back to raise your arms and the top of your chest off the floor. Slowly arch back and lower belly toward floor while lifting gaze to look straight ahead. Pause for a second then return back to the starting position. We will provide you the best and effective exercises that will definitely help you transform. (Inclined position). It usually targets your middle and lower back muscles. Lie down on the floor with your chest facing the floor. Bring your arms directly overhead. Be sure to squeeze your upper back so that your arms form what looks like a 'W' shape when you lift them. Extend your arms out again to count 1 rep. After you perform the allotted reps, slowly return to the starting position. Repeat the reps. Pause at 90 degrees (if possible) and feel the tension in your lower back and hamstrings. Only a few of the bodybuilders know about this effective bodyweight back exercise. You have entered an incorrect email address! In this article, we will share Top 15 bodyweight back exercise which you can easily do at home without any equipment. The 10 Best Bodyweight Exercises to Train Your Back Give the pulldown machine a rest—and switch up your workouts with these bodyweight-only moves to build a stronger, healthier, and more injury-resistant back. Now push your body up by squeezing your chest. Squeeze your lats and arms to pull yourself straight up, until your chest is at the bar. T pushup is a great pushup variation exercise that targets your back, lats, and core muscles. T superman is a light bodyweight exercise to sculpt your back muscles that targets your upper back muscles. Pause and feel the stretch in your back. Muscle targeted- Middle back, lats, and core muscles. So get ready to workout now. Buildingbeast. Lie down in a pushup position with your hands wider than your shoulders. Bodyweight Exercises To Build Your Back. Remain in this position and feel the burn in your back and core muscles. Repeat the reps. Bodyweight back exercises target all your upper, middle, and lower back muscles and give you perfect results like the gym. Squeeze your glutes and core to keep your spine straight. Lie with your chest down on the floor. It includes all effective bodyweight exercises which target your upper, middle, and lower back muscles. It also reduces your spinal problems like back pain. It usually targets your upper back muscles and lats. Chin up is a great pulling exercise to train your back and lats muscles. It also one of the few exercises that target the lower traps as well. To get results stay consistent and work hard. Try these 10 bodyweight exercises to put your back to work, sans equipment. Place a barbell at about hip height on a power rack or Smith machine. Your arms should form a 'W' shape. Now raise your arms to the top and hold for a second. Complete 3 sets of 15 to 20 reps each hand. Save my name, email, and website in this browser for the next time I comment. No self-respecting back workout would be complete without it. Lift your hands off the ground, then extend your arms straight out in front of you, squeezing your back at the top of the movement. Keep your legs straight or crossed. It helps in improving your body posture and core strength. Don’t worry we have a solution to these problems. Here are some major benefits of bodyweight back exercises. Lower yourself down from the … Put your palms on the ground on either side of your chest in line with your head. All the best and stay strong. Squeeze your glutes and lower back to raise your arms and the top of your chest off the floor. Now extend your right-hand straight forward and your left leg straight back. Put your palms on the ground on either side of your chest in line with your head. This bodyweight back exercise will definitely help you in transforming your back muscles. Lie down on the floor and lift your hips, thighs off the floor. Pause at the top of the movement, then return to the starting position. Squeeze your chest to push back up to the starting position. Keep your feet straight and your head relaxed on the floor. One of the best bodyweight exercises to strengthen upper back muscles. Lie down on the floor with your chest facing down. Return back to the starting position slowly. One of the best bodyweight exercises for the upper back with no equipment. Complete 2 sets of 12, 10, 8 reps each (Take a 1-minute break in between the sets). Lie down in a dog position with your knees under hips. Let’s have a look at its tutorial. Repeat the move on the other side of the body. No. Extend your leg straight on the floor. Straighten your arms to lower yourself down in a controlled motion. Targets your abs, back, shoulders, etc. Keep your hands at the side of your hips and your back straight. Now squeeze your back and push your body up to the starting position. Don’t worry this exercise is an excellent one. You may be able to find more information about this and similar content at piano.io, These Exercises Will Help You Build Core Strength, How Men Over 40 Can Power Up Their Back Muscles, Rapper SAINt JHN Shares His Group Training Workout, How to Use Tabata Training to Incinerate Calories. Both beginners and professionals can do this workout. Also helps in muscle building. Some of our brothers don’t have time to go to the gym but want to be fit and healthy. Wide grip incline pushup is an effective bodyweight exercise to train your back muscles. It is also called as the ultimate lat exercise. A power rack or Smith machine typewriter pull-ups out again to count rep.. 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