10 Bodyweight Back Exercises To Build Your Upper Body

<script type="application/ld+json"> { "@context":"http://schema.org", "@type":"BlogPosting", "author": { "@type": "Person", "name": "Ben Kissam, BS" }, "publisher": { "@type": "Organization", "name": "Warrior Made", "logo": { "@type": "ImageObject", "url": "https://www.warriormade.com", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2020/04/bodyweight-back-exercises-thumbnail.jpg" } }, "headline":"10 Bodyweight Back Exercises To Build Your Upper Body", "datePublished":"2019-08-20", "dateModified": "2020-04-23", "description":"Back exercises improve posture, strengthen underactive muscles, and even reduce your risk of back pain. Give these 10 bodyweight back exercises and 2 at-home workouts a try!", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2020/04/bodyweight-back-exercises-thumbnail.jpg" } </script> <script type="application/ld+json"> { "@context": "https://schema.org", "@type": "FAQPage", "mainEntity": [{ "@type": "Question", "name": "How can I strengthen my back without weights?", "acceptedAnswer": { "@type": "Answer", "text": "In short, pick exercises that effectively load the posterior chain (backside of your body) and core. You can effectively load the upper and lower back muscles by using bodyweight resistance, too. Exercises where you hinge at the hips, activate your core, or maintain good posture will give your back muscles a great workout." } }] } </script> <article> <div> <ul> <li><a href="#section1">How Can I Strengthen My Back Without Weights?</a></li> <li><a href="#section2">10 Bodyweight Back Exercises</a></li> <li><a href="#section3">2 Back Workouts You Can Try At Home</a></li> <li><a href="#section4">Takeaways</a></li> </ul> </div> <section> <p>It's a staggering fact that one-half of Americans deal with back pain each year. ^{<a target="_blank" href="https://www.acatoday.org/Patients/What-is-Chiropractic/Back-Pain-Facts-and-Statistics" rel="nofollow noreferrer">1</a>}</p> <p>This is a big deal because the back muscles are what protect our spine, and we use them for everyday motions like bending forward, bending sideways, and rotating our hips.</p> <p>What most people don't realize is there's a proven method for reducing your risk of developing back pain: strengthening the back muscles. ^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4934575/" rel="nofollow noreferrer">2</a>}</p> <p>Contrary to popular belief, you can get a great workout right at home using bodyweight back exercises. </p> <p>No need for dumbbells or any other equipment, just some floor space and your own bodyweight.</p> <p>We'll briefly explain how below, then show you 10 simple movements you can do at home.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <img style="max-width:100%;" class="img-fluid" src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/diagram-back-muscles-0231.jpg" alt="diagram back muscles"> <h2 id="section1">How can I strengthen my back without weights?</h2> <p>In short, pick exercises that effectively load the posterior chain (backside of your body) and <a target="_blank" href="https://www.warriormade.com/content/exercise/core-exercises-for-beginners/" rel="noreferrer">core</a>.</p> <p>It might seem less effective to strengthen your back without weights, especially since one of the most popular back exercises are weighted rows, which require dumbbells or other resistance equipment.</p> <p>But you can effectively load the upper and <a target="_blank" href="https://www.warriormade.com/content/exercise/top-5-exercises-to-strengthen-your-lower-back/" rel="noreferrer">lower back</a> muscles by using bodyweight resistance, too. </p> <p>Exercises where you hinge at the hips, <a target="_blank" href="https://www.warriormade.com/content/exercise/core-exercises-for-seniors/" rel="noreferrer">activate your core</a>, or <a target="_blank" href="https://www.warriormade.com/content/exercise/spine-alignment-exercises/" rel="noreferrer">maintain good posture</a> will give your back muscles a great workout.</p> <p>After all, the back is home to several large muscle groups, meaning it'll take more than one exercise to strengthen them all.</p> <h3>Anatomy of the back muscles</h3> <p>The major muscles in your back are the <i>rhomboids</i>, <i>latissimus dorsi (lats)</i>, <i>trapezius</i>, and <i>erector spinae</i> ^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/18027995" rel="nofollow noreferrer">3</a>}.</p> <p>These muscles are necessary for many movements and functions, including^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/books/NBK539720/" rel="nofollow noreferrer">4</a>, <a target="_blank" href="https://www.ncbi.nlm.nih.gov/books/NBK448120/" rel="nofollow noreferrer">5</a>}:</p> <ul> <li>Spinal flexion (bending forward)</li> <li>Spinal extension (arching the back)</li> <li>Lateral (sideways) bending</li> <li>Pulling objects close to your body</li> <li>Core rotation</li> <li>Protecting your spine</li> <li>Maintaining good posture</li> </ul> <p>As you can see, developing a strong, healthy back is important. Building these muscles makes it easier to perform everyday movements and reduce your risk of developing back pain. ^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4934575/" rel="nofollow noreferrer">6</a>}</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section2"> <h2>10 bodyweight back exercises</h2> <p>The movements below are 5 beginner back exercises with a more advanced variation listed directly below it.</p> <ul> <li>Odd numbered exercises (1, 3, 5...) are the beginner <a target="_blank" href="https://www.warriormade.com/content/exercise/low-impact-exercises/" rel="noreferrer">low-impact</a> variation of the exercise.</li> <li>Even numbered (2, 4, 6...) are the more advanced version of the previous exercise (i.e. exercise #2 is the more challenging variation of exercise #1).</li> </ul> <p>Try the odd numbered exercises first. If you can successfully do them and want a challenge, give the even ones a shot. And don't worry if you can't do them yet—you can work towards them over time!</p> <p>There's a workout listed below each exercise description, but if you want to combine movements, check out the 2 at-home workout suggestions at the bottom. Good luck!</p> <img style="max-width:100%;" class="img-fluid" src="https://wm-blog-content.s3-us-west-2.amazonaws.com/MOVEMENTS/SEATED-BENT-YTWS.gif" alt="Seated bent YTWs"> <h3>1. Seated bent YTWs</h3> <ul> <li>Seated in a chair, lean forward at the hips with good posture (chest out, back flat)*. Stop when your torso is at a 45-degree angle.</li> <li>Make a 'Y' with your arms overhead.</li> <li>Bring the arms out wide to form a 'T'.</li> <li>Bend at the elbows while bringing arms down along your sides to make a 'W'.</li> <li>Repeat.</li> </ul> <p><i>*This is key throughout the whole posture and comes up in several other exercises on this list. The goal is to keep your core tight and to maintain a neutral spine—no overarching or slouching of the lower back.</i></p> <p><strong>Workout</strong>: 3 sets of 12 seated bent YTWs. Rest 1 minute between sets.</p> <img style="max-width:100%;" class="img-fluid" src="https://wm-blog-content.s3-us-west-2.amazonaws.com/MOVEMENTS/STANDING-45-YTWS.gif" alt="Standing 45-degree YTWs"> <h3>2. Standing 45-degree YTWs</h3> <p>Follow the same cues as above, but start from a standing position.</p> <p><strong>Workout</strong>: 3 sets of 12 standing 45-degree YTWs. Rest 1 minute between sets.</p> <img style="max-width:100%;" class="img-fluid" src="https://wm-blog-content.s3-us-west-2.amazonaws.com/MOVEMENTS/WIDE-STANCE-LOW-CHAIR-ROW-AND-FLY.gif" alt="Wide stance low chair row"> <h3>3. Wide stance low chair row + fly</h3> <ul> <li>Seated on a low chair, lean forward at the hips until your torso is at a 45-degree angle (focus on good posture here; flat back and tight core)</li> <li>Hold your arms straight out in front of you, then (from the hands) bend your arms in a rowing motion, pulling in toward your ribs—your elbows should bend and go behind you at full row, but stay close to the body.</li> <li>Bring your arms back to the starting position; now, extend the arms laterally out to each side (this exercise is called a fly).</li> <li>Alternate between the two movements.</li> </ul> <p><strong>Workout</strong>: 3 sets of 16 wide stance low chair row and flys (8 of each exercise). Rest 90 seconds between sets.</p> <img style="max-width:100%;" class="img-fluid" src="https://wm-blog-content.s3-us-west-2.amazonaws.com/MOVEMENTS/WIDE-STANCE-ROW-AND-FLY.gif" alt="Wide stance row"> <h3>4. Wide stance row + fly</h3> <ul> <li>Start in a standing position with your feet slightly wider than shoulder-width apart.</li> <li>Lean forward at the hips to a 45-degree angle (focus on maintaining a flat back).</li> <li>Hold your arms straight out in front of you, then (from the hands) bend your arms in a rowing motion, pulling in toward your ribs—your elbows should bend and go behind you at full row, but stay close to the body.</li> <li>Bring your arms back to the starting position; now, extend the arms laterally out to each side (this exercise is called a fly).</li> <li>Alternate between the two movements.</li> </ul> <p>There are no weights for this exercise, but you can use functional objects like keys or small pillows for some light resistance.</p> <p><strong>Workout</strong>: 3 sets of 16 wide stance row and flys (8 of each exercise). Rest 90 seconds between sets.</p> <img style="max-width:100%;" class="img-fluid" src="https://wm-blog-content.s3-us-west-2.amazonaws.com/MOVEMENTS/SEATED-WINDMILL-WITH-TOE-TAP-R.gif" alt="Seated windmill"> <h3>5. Seated windmill + toe tap</h3> <ul> <li>Start from a seated position in a chair.</li> <li>Bring the left arm straight over head; place your right hand on your right thigh.</li> <li>Hinge sideways at the hip, bringing your right hand down your thigh to the floor; at the end of each rep tap your toe.</li> <ul><li>Keep the left hand high in the air to keep the obliques and lower back working.</li></ul> <li>Repeat on the other side.</li> </ul> <p><strong>Workout</strong>: 3 sets of 8 seated windmill + toe tap (on each side). Rest 60 seconds between sets.</p> <img style="max-width:100%;" class="img-fluid" src="https://wm-blog-content.s3-us-west-2.amazonaws.com/MOVEMENTS/WINDMILL-WITH-FLOOR-TAP-R.gif" alt="Windmill with floor tap"> <h3>6. Windmill w/ floor tap</h3> <ul> <li>Start in a standing position with your feet slightly wider than shoulder-width apart.</li> <li>Bring the left arm straight over head; place your right arm along your straight right thigh.</li> <li>Hinge sideways at the hip, bringing your right hand down your thigh to the floor; at the end of each rep you should tap the floor.</li> <ul><li>Keep the left hand high in the air to keep the obliques and lower back working.</li></ul> <li>Repeat on the other side.</li> </ul> <p><strong>Workout</strong>: 3 sets of 8 windmill with floor tap (on each side). Rest 60 seconds between sets.</p> <img style="max-width:100%;" class="img-fluid" src="https://wm-blog-content.s3-us-west-2.amazonaws.com/MOVEMENTS/TABLE-TOP-LIFTS.gif" alt="Table top lift"> <h3>7. Table top lift</h3> <ul> <li>Start in a seated position. Extend your legs straight out in front of you, hands on the floor behind you (palms down) with the fingertips facing the back wall.</li> <li>Pushing through your heels, raise your butt off the ground. Bring your hips to the sky. Make your torso flat, like a table top (all in one line).</li> <li>Keep your elbows locked out and your core tight as you hold.</li> </ul> <p><strong>Workout</strong>: 3 sets of 45 second holds at the top. Take breaks as needed. Once you've accumulated 45 total seconds, rest 2 minutes. Then repeat.</p> <img style="max-width:100%;" class="img-fluid" src="https://wm-blog-content.s3-us-west-2.amazonaws.com/MOVEMENTS/REVERSE-PLANK-HOLD.gif" alt="Reverse plank hold"> <h3>8. Reverse plank hold</h3> <ul> <li>Sit on the floor with your legs extended out in front of you, and your hands behind you, palms on the floor (fingers facing the back wall).</li> <li>Squeeze your glutes and dig heels into the ground. Bring your hips off the ground toward the sky.</li> <ul><li>You should make four points of contact with the floor at the top: both hands, both heels.</li></ul> <li>Hold here for as long as you can with good form.</li> </ul> <p>You can use this step-by-step video to learn the form for <a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-reverse-plank/" rel="noreferrer">reverse planks</a> if it'll help.</p> <p><strong>Workout</strong>: 3 sets of 45 second reverse plank holds. Take breaks as needed. Once you've accumulated 45 total seconds, rest 2 minutes. Then repeat.</p> <img style="max-width:100%;" class="img-fluid" src="https://wm-blog-content.s3-us-west-2.amazonaws.com/MOVEMENTS/KNEELING-SIDE-PLANK-ON-ELBOW-R.gif" alt="Kneeling side plank holds"> <h3>9. Kneeling side plank holds</h3> <ul> <li>Sit on your left hip. Extend your legs, stacking them on top of each other; bend your left knee. Lean your left forearm on the ground for support.</li> <li>Press your hips off the floor; your left forearm and the outside of your shin should be making contact with the floor.</li> <li>Hold this position for as long as you can with good form, then repeat on the other side.</li> </ul> <p><strong>Workout</strong>: 3 sets of 30 second kneeling side plank holds on each side.</p> <img style="max-width:100%;" class="img-fluid" src="https://wm-blog-content.s3-us-west-2.amazonaws.com/MOVEMENTS/SIDE-PLANK-ON-HAND-WITH-FEET-STAGGERED-R.gif" alt="Side plank on hand with feet staggered"> <h3>10. Side plank on hand w/ feet staggered</h3> <ul> <li>Sit on your right hip. Stagger your left and right foot (left foot in front). Lean your right forearm on the ground for support.</li> <li>Shift weight from your forearm to your hand as you push into the floor and raise your hips to the ceiling. From the side of your body should be in one straight line—no sagging of the hips.</li> <li>Hold this position for as long as you can with good form.</li> </ul> <p><strong>Workout</strong>: 3 sets of 30 second side plank on hand with feet staggered on each side.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section3"> <h2>2 back workouts you can try at home</h2> <p>Here are two workouts you can do using the exercises described above. The first one uses beginner exercises and the second is a bit more advanced.</p> <p>For both, it's a great idea to write down the total reps you get for the workout. There are suggestions for how to do this below. Go get 'em!</p> <h3>Workout #1: Bodyweight back circuit</h3> <p>3 x 60 seconds for 2 total cycles; 1 minute rest between rounds (this workout will take you 7 minutes)</p> <p>Minute 1: Seated bent YTWs</p> <p>Minute 2: Wide stance low chair row + fly</p> <p>Minute 3: Table top lifts</p> <p>For table top lifts, give yourself 1 "rep" for every 10 seconds you hold the position (if you hold it for the whole minute you get 6 reps).</p> <h3>Workout #2: Advanced bodyweight back HIIT workout</h3> <p>30 seconds of work, 15 seconds of rest for 12 total cycles (do each exercise 4 times; this workout will take 9 minutes).</p> <ul> <li>Wide stance row + fly</li> <li>Windmill w/ floor taps</li> <li>Side plank on hand w/ feet staggered</li> </ul> <p>For side planks, give yourself 1 "rep" for your score for every 10 seconds that you stay up (if you hold it for all 30 seconds you get 3 reps).</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section4"> <h2>Takeaways</h2> <p>Far too many people deal with back pain, which isn't good; the back muscles are absolutely essential for performing many daily movements and living pain-free.</p> <p>But building up strong back muscles is an effective antidote that can prevent or reduce symptoms of back pain. Try any of the 10 exercises listed above. There's plenty of variety to choose from, and you don't need any weights. </p> <p>Over time, work your way up to the even numbered exercises, which are slightly more challenging than the beginner variations. It might not happen today, but with practice, you'll get there!</p> </section> </article>