9 Bodyweight Back Exercises to Build Strength

News flash: You don’t need a fully-stocked gym to build a strong, muscular back. Sure, lat pulldowns and bent-over rows are effective, but all you really need to create an enviable rear view is your own body weight.

Don’t believe it? Here are nine of the best bodyweight back exercises to strengthen your upper body. Sprinkle these moves into your weekly workout routine.

1. Pull-Up

Benefits: This total-body strength builder hones in on the lats, traps, biceps, and core.

Grip a pull-up bar with an overhand grip with your hands about shoulder-width apart, and hang with your arms fully extended.
Brace your core and engage your lats to squeeze your shoulder blades together to pull your chest to the bar.
Pause, and then lower yourself back down until your arms are fully extended again.

Wide-grip variation

For greater focus on your lats, widen your grip beyond shoulder width.

2. Chin-Up

Benefits: Like pull-ups, the chin-up targets your lats, shoulders, upper back muscles, and core, but adds emphasis to the biceps.

Grip a pull-up bar with an overhand grip with your hands about shoulder-width apart, and hang with your arms fully extended.
Brace your core and squeeze your shoulder blades together to pull yourself upward until your chin clears the bar.
Pause, and then lower yourself back down until your arms are fully extended again.

3. Cobra Pose

Benefits: Strengthen your spine with this classic yoga pose.

Lie face-down on the floor with your legs extended behind you. Walk your hands so they’re directly under your shoulders, elbows tucked at your sides.
Squeeze your shoulder blades together to open up your chest. Keeping your elbows tucked at your sides, press into your palms and the tops of your feet to lift your chest off the floor. (The goal is to straighten your arms, but make sure you only lift your chest to a height that feels comfortable and doesn’t pinch your lower back. If this feels challenging, try these back stretches to help improve your range of motion.)
Keep your neck neutral and open your chest, drawing your shoulders away from your ears.
Hold for a few breaths.

4. Superman

Benefits: Improve your posture by strengthening the muscles that support your spine.

Lie face-down on the floor with your arms extended overhead and your legs extended behind you.
Keeping your neck in line with your spine, lift your arms, chest, and legs off the floor simultaneously. Squeeze your glutes at the top.
Pause briefly, and then lower back down to the floor.

5. Inverted Row

Benefits: Hit all the major muscle groups in your back, along with your core and biceps.

Set up a barbell in a Smith machine or rack at waist height. Lie face-up on the floor beneath it so the bar is over your chest. Make sure the bar is secure.
Hold the bar with an overhand grip, hands slightly wider than shoulder-width apart. Hang so your arms are fully extended and your body is in a straight line from your head to your heels. Your heels should be hip-width apart. (If keeping legs straight is too challenging, bend your knees so your feet are flat on the floor.)
Squeeze your shoulder blades together to pull your chest to the bar.
Pause, and lower yourself back to the starting position with control.

6. Pilates Swimming

Benefits: Build healthy posture muscles with this Pilates move.

Lie face-down on the floor with your arms extended overhead and your legs extended behind you.
Lift your arms, chest, and legs off the floor. Keep your neck in line with your spine and squeeze your glutes at the top.
With your arms, chest, and legs lifted, begin pumping your opposite arm and leg in small pulses. Alternate right arm/left leg and left arm/right leg pulses.
Continue alternating for reps.

7. Sphinx Reaches

Benefits: This yoga-inspired move gently strengthens your spine and glutes.

Lie face-down on the floor with your legs extended behind you. Walk your hands so they’re directly under your shoulders, elbows tucked at your sides.
Squeeze your shoulder blades together to open up your chest. Press into your palms and the tops of your feet to lift your chest off the floor. Squeeze your glutes while you’re in this lifted position.
With your neck neutral, reach forward with one hand. Place your hand back on the floor and repeat with the opposite hand.
Keep alternating for reps.

8. Prone IYTs

Benefits: This move strengthens your mid-back and shoulder muscles.

Lie facedown with your stomach on a stability ball and your legs extended out straight behind you, digging your toes into the floor for support. Brace your core so that your body forms a straight line from head to heels.
Let your arms hang straight toward the floor, holding your hands in fists with your thumbs up. Squeeze your shoulder blades down and away from your ears. This is your starting position.
Leading with your thumbs, raise your arms straight up and close to your ears, keeping your shoulders pressed down. This is the “I” formation.
Lower your arms down toward the floor, then lift your arms up again, but this time diagonally, making a “Y” formation.
Lower your arms down toward the floor, then lift your arms straight out to your side to form a “T” formation with your palms facing the floor.

9. Plank Row

Benefits: Light up your upper- and mid-back muscles with this plank variation.

Start in a high plank position with your hands directly under your shoulders and legs extended. Your body should form a straight line from head to heels.
Brace your core and lift one hand off the floor. Row your elbow toward your ribs, keeping it close to your side. Keep your hips square to the floor and don’t let your lower back sag.
Return your hand to the floor and repeat with the other arm. Alternate sides for reps.