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Exercises

Bodyweight back exercises

Bodyweight back exercises, from the easiest version to the hardest. Everything here uses your own body as the load, with at most a floor, a wall or a sturdy step.

11 moves10 with 3D demosBeginner 6Intermediate 3Advanced 2

Beginner bodyweight back exercises 6

Bird dog demonstrated on the 3D figure3D demoBird dogBeginner · No equipmentBird dog, one limb at a time demonstrated on the 3D figure3D demoBird dog, one limb at a timeBeginner · No equipmentCat-cow demonstrated on the 3D figure3D demoCat-cowBeginner · No equipmentProne Y-T-W raises demonstrated on the 3D figure3D demoProne Y-T-W raisesBeginner · No equipmentWall angel demonstrated on the 3D figure3D demoWall angelBeginner · A wallV-Bar PullupBeginner · Pull-up bar

Intermediate bodyweight back exercises 3

Back extension off a flat bench demonstrated on the 3D figure3D demoBack extension off a flat benchIntermediate · A bench or boxBack extension on a 45-degree bench demonstrated on the 3D figure3D demoBack extension on a 45-degree benchIntermediate · A bench or boxWide-Grip Rear Pull-Up demonstrated on the 3D figure3D demoWide-Grip Rear Pull-UpIntermediate · Pull-up bar

Advanced bodyweight back exercises 2

Horizontal back extension (hyperextension, Roman chair) demonstrated on the 3D figure3D demoHorizontal back extension (hyperextension, Roman chair)Advanced · A bench or boxReverse hyperextension demonstrated on the 3D figure3D demoReverse hyperextensionAdvanced · A bench or box

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Questions people ask

What are good bodyweight back exercises for beginners?

Start with moves graded easy, such as Bird dog, Bird dog, one limb at a time, Cat-cow. There are 6 of them on this page. Each guide links to a harder option for when it starts to feel easy.

Can I do bodyweight back exercises at home without equipment?

Yes. 5 of the 11 moves here need nothing but your body, a floor, a wall or a step, for example Bird dog, Bird dog, one limb at a time, Cat-cow.

How do I choose the right level?

Pick a move you can do for the planned reps or time with control and a couple of reps in reserve. If it is easy, step up; if your form slips, step down. Every guide shows an easier and a harder option when one exists.

Movement education, not medical advice. Difficulty grades for imported entries are source-assigned and await editorial review. Stop for sharp or increasing pain, numbness or tingling. Health disclaimer.