Best Beginner Back Workouts With Bodyweight

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About

Bodyweight exercises involve using your own body as resistance, providing a versatile and accessible workout option.

Beginner routines focus on fundamental and straightforward movements, making them suitable for those with less than one year of experience while still offering a challenging experience.

Targeting the back muscles—crucial for pulling motions and upper body strength—this workout engages key exercises like rows and pull-ups.

These exercises can be performed conveniently at home, ensuring adaptability for various fitness levels and circumstances.

The 8 Best Beginner Back Exercises with Bodyweight

Ranked By

Ranked based on Fitbod's internal data set of the most effective exercises. Learn More

  • 1. Superman

    SETS LOGGED
    5,438,343
    Lower Back Strength
    100 mScore
    Lower Back

    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.

    Sets, Reps, Weight
    1
    8reps
    2
    8reps
    3
    8reps
    Full Video & Instructions

  • 2. Superman Hold

    SETS LOGGED
    2,325,960
    Lower Back Strength
    83 mScore
    Lower Back

    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.

    Full Video & Instructions

  • 3. Superman with Scaption

    SETS LOGGED
    1,802,042
    Lower Back Strength
    91 mScore
    Lower Back

    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.

    Sets, Reps, Weight
    1
    7reps
    2
    7reps
    3
    7reps
    Full Video & Instructions

  • 4. Alternating Superman

    SETS LOGGED
    939,748
    Lower Back Strength
    94 mScore
    Lower Back

    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.

    Sets, Reps, Weight
    1
    6reps
    2
    6reps
    3
    6reps
    Full Video & Instructions

  • 5. Prone Y’s

    SETS LOGGED
    89,305
    Back Strength
    77 mScore
    Back

    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.

    Full Video & Instructions

  • 6. Prone T’s

    SETS LOGGED
    67,034
    Back Strength
    78 mScore
    Back

    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.

    Full Video & Instructions

  • 7. Prone I’s

    SETS LOGGED
    52,402
    Back Strength
    81 mScore
    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.

    Full Video & Instructions

  • 8. Australian Crawl

    SETS LOGGED
    65,319
    Lower Back Strength
    72 mScore
    Lower Back

    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.

    Full Video & Instructions

Alternative Workouts

Alternative Back Workouts with Bodyweight

Alternative Beginner Back Workouts

Alternative Beginner Workouts with Bodyweight