Bodyweight Back · 30 exercises
Every Bodyweight exercise that trains the Back — 30 moves. The Bodyweight hub lists 162 exercises in all, and 27 more Back exercises use other gear or none. Full steps and a two-frame demo on every move below.
Superman hold
Bodyweight — Back, Glutes, Core
Table row
Bodyweight — Back, Arms
Bird dog
Bodyweight — Core, Back, Glutes
Bodyweight good morning
Bodyweight — Back, Glutes, Legs
Wall slide
Bodyweight — Shoulders, Back
Seated cat-cow
Bodyweight — Back, Core
Seated twist
Bodyweight — Core, Back
Bench hyperextension
Bodyweight · Bench — Back
V-bar pull-up
Bodyweight · Pull-up bar — Back
Wide-grip rear pull-up
Bodyweight · Pull-up bar — Back
Needle at the sea bottom
Bodyweight — Legs, Back, Core
Iron cross stretch
Bodyweight — Legs, Back
Child's pose
Bodyweight — Back, Glutes
Cat stretch
Bodyweight — Back, Core
Knees to chest
Bodyweight — Back, Glutes
Supine knee twist
Bodyweight — Glutes, Back
One-leg seated forward fold
Bodyweight — Legs, Back
Seated forward fold
Bodyweight — Legs, Back
Seated spinal twist
Bodyweight — Back, Glutes, Core
Camel pose
Bodyweight — Chest, Shoulders, Legs, Back
Standing forward fold
Bodyweight — Legs, Back
Side-lying stretch
Bodyweight — Back, Arms
Standing side bend
Bodyweight — Core, Back
Upward salute
Bodyweight — Shoulders, Chest, Back
World's greatest stretch
Bodyweight — Legs, Glutes, Back
Downward-facing dog
Bodyweight — Shoulders, Back, Legs
Cobra pose
Bodyweight — Back, Shoulders
Thoracic open book
Bodyweight — Back, Shoulders
Prone press-up
Bodyweight — Back
Standing windmill
Bodyweight — Back, Legs
Same muscle, other gear
Same gear, other muscles
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