Best Back Workouts With Bodyweight

The Superman exercise strengthens your lower back, glutes, and upper back. You lie on your stomach and lift your arms and legs off the ground together to engage these muscles.

How to do it

The Superman exercise strengthens your lower back, glutes, and upper back. You lie on your stomach and lift your arms and legs off the ground together to engage these muscles.

The Superman Hold is a great exercise for strengthening your lower back and improving core stability. You lie on your stomach and lift your arms, chest, and legs off the ground, holding the position to build endurance.

How to do it

The Superman Hold is a great exercise for strengthening your lower back and improving core stability. You lie on your stomach and lift your arms, chest, and legs off the ground, holding the position to build endurance.

The Superman with Scaption is a back exercise that strengthens your lower and upper back muscles. You'll lift your arms, chest, and legs off the ground while moving your arms to enhance the workout.

How to do it

The Superman with Scaption is a back exercise that strengthens your lower and upper back muscles. You'll lift your arms, chest, and legs off the ground while moving your arms to enhance the workout.

The Alternating Superman is an exercise that strengthens the lower back, glutes, and core by lifting opposite arms and legs. It helps improve balance, coordination, and posture while engaging stabilizing muscles.

How to do it

The Alternating Superman is an exercise that strengthens the lower back, glutes, and core by lifting opposite arms and legs. It helps improve balance, coordination, and posture while engaging stabilizing muscles.

Prone Y's are a simple exercise for strengthening the upper back and shoulders. By lying on your stomach and lifting your arms in a Y shape, you can improve your posture and shoulder stability, helping to prevent injuries.

How to do it

Prone Y's are a simple exercise for strengthening the upper back and shoulders. By lying on your stomach and lifting your arms in a Y shape, you can improve your posture and shoulder stability, helping to prevent injuries.

Prone T's is an exercise that strengthens the muscles between your shoulder blades and the back of your shoulders. By lying face down and raising your arms to the side, you can improve shoulder stability and posture while targeting the upper back.

How to do it

Prone T's is an exercise that strengthens the muscles between your shoulder blades and the back of your shoulders. By lying face down and raising your arms to the side, you can improve shoulder stability and posture while targeting the upper back.

Prone I's are a simple exercise to strengthen the upper back, especially the lower trapezius muscles. By lying face down and lifting your arms overhead to form an 'I', you can improve your posture and shoulder stability.

How to do it

Prone I's are a simple exercise to strengthen the upper back, especially the lower trapezius muscles. By lying face down and lifting your arms overhead to form an 'I', you can improve your posture and shoulder stability.

Bridge Side to Side is a modified bridge exercise that adds side movement. It mainly works your glutes and core while also improving hip stability by engaging stabilizing muscles.

How to do it

Bridge Side to Side is a modified bridge exercise that adds side movement. It mainly works your glutes and core while also improving hip stability by engaging stabilizing muscles.

Bridge Up Up Down Down is an exercise that strengthens your glutes, hamstrings, and core while improving stability. You start in a bridge position and move your arms up and down to engage your core more effectively.

How to do it

Bridge Up Up Down Down is an exercise that strengthens your glutes, hamstrings, and core while improving stability. You start in a bridge position and move your arms up and down to engage your core more effectively.

The Australian Crawl is a basic exercise that helps strengthen your back using just your body weight. It's suitable for beginners and requires little space, making it a great way to improve your pulling strength safely.

How to do it

The Australian Crawl is a basic exercise that helps strengthen your back using just your body weight. It's suitable for beginners and requires little space, making it a great way to improve your pulling strength safely.