7 back exercises with body weight and without the need for material

Many people think that you need weights or a draw bar to train your back, but this is not true. Back exercises with body weight are also an effective way to strengthen the muscles of this part of our body without having to go to the gym or buy specific equipment. These types of exercises that use your own body weight as resistance are generally very complete and excellent for activating the core and other stabilizing muscles of the upper body.

Why are bodyweight back exercises important?

Having a strong back is important not only for a defined and attractive body, but it is also a great aid to help you stay healthy. Along with your abdominal muscles, a well-conditioned back can protect your spine, improve body alignment, and help you avoid strains and strains .

Most people today have a sedentary job, which involves sitting for hours in a forward lean position that puts a lot of stress on the spine. Doing bodyweight back exercises regularly can improve posture and is the most effective method of preventing back pain . Here are 7 of these exercises that you can do at home.

The 7 best bodyweight back exercises to do at home


The first of the bodyweight back exercises is the superman. To do this, lie on your stomach with your arms and legs extended , with the palms of your hands facing the floor. From this position, raise your arms and legs at the same time without bending them . Do three sets of 10 to 12 reps.

Superman with jerk

This exercise is carried out starting from the previous one, with the difference that, after raising the arms, instead of leaving them static, you have to shrink them by pulling back until the shoulder blades meet . Repeat 10-12 times for 3 three sets with rest in between.

Wide opening push-ups

Lie on your stomach, with your feet propped on their toes and your arms spread out to both sides with the palms of your hands facing downward . Squeeze your glutes and core to keep your spine straight. Bend your elbows so your chest drops to the floor , squeezing your back at the bottom of the movement. Then push your chest back to the starting position. Three sets of 10-12 reps.

Limb elevation

Get on all fours on the floor, with your hands spread at shoulder height and your knees in line with your hips. While squeezing your core and keeping your back straight, raise your right arm and extend it forward as you lift and push back with your left leg . Then switch arms and legs. Do 10 to 12 repetitions.

Hip lifts

Another of the best bodyweight back exercises, especially for working your lower back , is the hip lift. To do this, lie on your back with your legs bent , your knees aligned with your ankles, and your arms extended on both sides of your body. From this position, squeeze your glutes to raise your hips . Do three sets of 12 reps.

Push-ups with torso rotation

Lie on your stomach, with your feet resting on their toes and your hands on both sides of your body, at shoulder height (you will need to bend your elbows). Squeeze your glutes and core to keep your spine straight. From this position, push yourself with your arms to extend them and lift your chest off the ground, so that you are supported on the palms of your hands with your arms fully extended.

Next, rotate your body to the left and raise your right arm towards the ceiling, in such a way that you remain supported on your left hand and foot trying to hold the position, as a side plank. Lower yourself back down to the starting position, shrinking your arms, and repeat with the opposite side. Three sets of 10-12 reps alternating sides.

Wall shoulder raises

To perform the last of the bodyweight back exercises you will need the help of the wall. Stand leaning against the wall and spread your arms to both sides so that your shoulders are at a right angle to your neck. From there, and without taking your arms off the wall in no time, extend your arms up and then flex them down while still squeezing your core . Three sets of 10-12 reps.