When you’re looking to build strength and get ripped, don’t just focus on your chest - the back is essential too! Building functional strength requires you to exercise all parts of your core, of which your back is a part. Not to mention that having a jacked back maxes out your upper body profile, so you look as big and strong as you feel.
We had previously written on this topic in our blog: Get a Jacked Back With 15 Bodyweight Back Exercises. You asked for more, and we aim to please!
Read on to learn our favourite bodyweight lower back exercises and bodyweight upper back exercises to strengthen your core.
Try incorporating these ten exercises into your bodyweight back workout
… and be sure to read our previous blog for 15 more!
1. Prone Pull
This low impact exercise is a great way to tone your upper and lower back while also pretending to be superman.
Lie face down on your stomach with your hands hovering above the ground by your ribs and elbows pointed straight up to the ceiling. You can either hold your head up as in a superman or rest your forehead downwards.
While squeezing your shoulder blades and engaging your core, extend your arms straight ahead of you, keeping your bicep near your head, and then slowly return hands to your sides.
2. Dead Stop to Superman
This dynamic exercise is a truly powerful back booster, working your abs and lower back in tandem for rock-solid core strength.
Start in a plant position, keeping your glutes squeezed and core engaged. Slowly lower down till your chest touches the ground and into a superman: Extend your arms straight in front of you while lifting your head and arms off the ground, and lift your legs as well. Hold this position momentarily. Then return to the starting plank position, and hold.
3. Extension Plank
This plank position tones your abs while also working your lower back by shifting between a high and normal plank position.
Start in a high plank position with shoulders over wrists and keep your legs straight throughout the exercise. With small foot movements, slowly walk your body back into a standard plank where your head is between your arms, and then step back into your high plank.
4. T Pushup
This advanced push up engages your whole core, toning your back while also giving you the chest and bicep strength you crave.
Start in a standard pushup position, with hands slightly wider than shoulder-width. Launch into a powerful pushup, and as you reach the top, lift your left hand off the ground, and as you raise it above your head, simultaneously twist your torso to look to the left. Hold briefly before bringing your hand back to the floor and lower back down—alternate sides for each rep.
5. Pullup
Keep arms slightly wider than shoulder-width, and cross your feet with legs bent at 90 degrees. Raise yourself till your chin is over the bar, then lower down. Perform ten reps.
Variation: Explosive Pull-up
This variation of the pull-up is much quicker and requires you to have mastered the standard pull-up. As the name suggests, it helps you develop explosive upper body strength.
Keep arms slightly wider than shoulder-width, and cross your feet with legs bent at 90 degrees. You will also want to tilt your head slightly upwards and arch your back inwards. In one quick movement, lift your body, so your chest is in line with the bar, then back down. Hang for a few seconds before each rep. Perform 5-8 reps.
Variation: Corn Cob pull-up
Keep your arms slightly wider than shoulder-width. On each pull-up, lift your head to one hand, then move your chin to your other hand before you come back down—alternate which hand you start with on each pull-up, five reps for each side.
6. Glute Bridge
Straighten one leg, keeping your thighs parallel to each other. Use your heels to lift your hips and squeeze your glutes.
Hold for 2-3 seconds, then lower your leg. Alternate several times with both legs!
7. Standing Twisting Deadlift
This standing exercise is excellent for toning your lower back while also tightening up your hamstrings and your bum.
Raise your arms and touch the back of your head with your fingers with elbows open wide. Take your right leg with toes pointed down and place it behind your left.
Engage your core and keep your back straight as you bend at the waist forward as low as you can go. As you raise back up by pressing through your left foot, twist your torso to the left. Finish a set of reps, then switch legs and twist sides. Perform 2-3 sets with each leg.
8. Inverted Row
This exercise is an excellent preparation for your upper body to be able to perform effective pull-ups. It is effectively a reverse push-up that uses a pulling motion.
On a low bar that you can reach when lying on the ground, grip the bar just wider than shoulder-width. Keep your core muscles tight and legs straight, lift your body till your chest almost touches the bar, then back down. Perform ten reps.
9. Band Row
This exercise and the next one require a resistance band attached to a secure fixture or post. These exercises are an excellent substitute for a rowing machine or bench press, at far less cost!
This exercise is performed standing, with the resistance band tied or wrapped around a secure fixture in front of you at arm height. Maintain a straight posture with a neutral spine, and stand where the band begins to be taut and hold a handle in each hand. Each rep is a pull back on the band, keeping your elbows by your hips. For a more significant challenge, try slowing it down with more control through the entire movement.
10. TRX Row
The TRX Row works as an assisted pull-up using a TRX resistance band - you need to have a resistance band securely tied to the ceiling or a high fixture such as the top of a door.
Hold both handles at chest height and bend your elbows. With feet planted on your heels, lean back and extend your arms in a straight line, so you are hanging at an angle. While squeezing your upper back, pull yourself up as high as possible, then return to the starting position.