11 Moves to Build Your Back Without a Single Weight
When you're planning a back workout, you're probably envisioning the various weights and machines you'll need to get the job done. From lat pulldowns to dumbbell rows, many back staples will require you to move around some serious poundage-so it's not a surprise if you're thinking you have to hit a fully-stocked gym to get that elusive rear pump.
That doesn't always have to be the case. You can also put your back to work without touching a single dumbbell, barbell, or kettlebell-all you need is your bodyweight. Some equipment like suspension training straps and pullup bars are technically necessary for some of the moves, but the only resistance you'll work against comes only from you.
Try these 10 bodyweight exercises to put your back to work, sans equipment.
Superman
Lie with your chest down on the floor, reaching your arms straight out in front of you (as if you were Superman mid-flight).
Squeeze your glutes and lower back to raise your arms, legs, and the top of your chest off the floor.
Hold for a count, then slowly return to the starting position. Don't drop your arms or legs.
Y Superman
Lie with your chest down on the floor, reaching your arms out in front of you to form a 'Y' shape.
Squeeze your glutes and lower back to raise your arms and the top of your chest off the floor.
Hold for a count, then slowly return to the starting position. Don't drop your arms or legs.
W Superman
Lie with your chest down on the floor. Put your palms on the ground on either side of your chest in line with your head.
Squeeze your glutes and lower back to raise your arms and the top of your chest off the floor. Be sure to squeeze your upper back so that your arms form what looks like a 'W' shape when you lift them.
Hold for a count, then slowly return to the starting position. Don't drop your arms or legs.
T Superman
Lie with your chest down on the floor. Extend your arms out on the ground on either side of your chest to form a 'T' shape.
Squeeze your glutes and lower back to raise your arms and the top of your chest off the floor. Be sure to squeeze your upper back to lift your arms as well.
Hold for a count, then slowly return to the starting position. Don't drop your arms or legs.
Pullup Superman
Put your palms on the ground on either side of your chest in line with your head.
Squeeze your glutes and lower back to raise your arms and the top of your chest off the floor. Your arms should form a 'W' shape.
Mimic a pullup motion by extending your arms straight out, then squeezing your back to pull them back to your chest. Extend your arms out again to count 1 rep.
After you perform the allotted reps, slowly return to the starting position. Don't drop your arms or legs.
Dead Stop to Superman
Start in a pushup/plank position. Squeeze your glutes and core to keep your spine straight.
Bend your elbows to lower your chest down to the ground. This is the stop part of the exercise.
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.
Retract your arms back to the starting position, then push yourself back up.
TRX Row
Hold both TRX handles in an overhand grip at chest height with your elbows bent.
Plant your feet and lean back, extending your arms straight out to hang by the handles.
Squeeze your upper back and biceps to pull yourself up to the straps. Pause for a beat at the top.
Straighten out your arms to return to the starting position.
Wide Grip Pushup
Start in a pushup/plank position, with your hands placed a few extra inches outside of your chest. Squeeze your glutes and core to keep your spine straight.
Bend your elbows to drop your chest down to the ground, squeezing your back at the bottom of the movement.
Squeeze your chest to push back up to the starting position.
T Pushup
Start in a pushup/plank position, with your hands placed a few extra inches outside of your chest. Squeeze your glutes and core to keep your spine straight.
Bend your elbows to drop your chest down to the ground, squeezing your back at the bottom of the movement.
Squeeze your chest to push yourself back up, and rotate one side of your body up, raising your arm straight up along with it.
Pause at the top of the movement, then return to the starting position. Repeat the move on the other side of the body.
Pullup
Grab the pullup bar with an overhand (pronated) grip. Make sure your arms are straight.
Squeeze your lats and arms to pull yourself straight up, until your chest is at the bar.
Straighten your arms to lower yourself down in a controlled motion. Don't perform another rep until your elbows are straight.
Inverted Row
Place a barbell at about hip height on a power rack or Smith machine.
Lower yourself under the bar, then grab the bar with an overhand (pronated) grip with your hands at about shoulder width apart.
Straighten your arms to hang from the bar. Straighten out your legs for more of a challenge.
Squeeze your shoulder blades and upper back together to pull your chest up to the bar.
Pause at the top position, squeezing your core and glutes to keep your body straight if your legs are fully extended, then straighten your arms to return to the starting position.
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