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Dec 5, 2023 · Fitness. Workouts. 15 Bodyweight Exercises to Build Your Back. These moves will help you balance out your equipment-free workouts. By Brett Williams, NASM Published: Dec 5, 2023. Save...
- 6 min
- Brett Williams, NASM
May 6, 2024 · 1. Traditional Style Bodyweight Back Workout: For a complete back workout, do all 7 exercises for 3-4 sets of 10-15 reps. Once you complete one exercise for 3-4 sets, move to the next. Rest for 30 seconds to 1 minute between each set and exercise. 2. Circuit Bodyweight Back Workout: Circuit 1: Lying Lat Pull Downs; Supermans; Low Rows
- Superman. This exercise targets the upper and lower back muscles, including the rhomboids, trapezius, and erector spinae. It also works your core, glutes, and shoulders.
- Reverse snow angel. This exercise targets the upper and mid-back muscles, including the latissimus dorsi, rhomboids, and levator scapulae. It also works the glutes, core, and shoulders.
- Prone pull. The prone pull works the upper and mid-back muscles, including the latissimus dorsi, rhomboids, levator scapulae, and trapezius. It also works the shoulders and arms.
- Plank row. This exercise strengthens the upper, middle, and lower back muscles, including the latissimus dorsi, rhomboids, trapezius, and erector spinae.
The 10 Best Bodyweight Exercises to Train Your Back. Give the pulldown machine a rest—and switch up your workouts with these bodyweight-only moves to build a stronger, healthier, and more injury-resistant back. by Pete Williams. Fotokvadrat. The modern epidemic of back problems comes from our sedentary culture.
- Wide-Grip Pullups. The ultimate lat attack! Wide-grip pull-ups target your lats but also work your middle back and core. Remember to do a full pull-up you need to pull yourself up, but also return to the starting position.
- Bodyweight Rows (Inverted Rows Or Horizontal Pull Ups) Bodyweight rows target your upper back. Think shoulder blades and rhomboids. The best part about bodyweight rows is that you can do them practically anywhere: use a broom between two chairs at home, use the smith-machine at the gym, or find an appropriate bar at your local playground.
- Elbow Raise (Back Widow Or Reverse Pushup) Simple, easy-to-learn exercise that targets your upper back muscles.
- Single-Leg Deadlift. Like the barbell deadlift, this exercise focuses primarily on your lower back, hamstrings, and glutes. Make sure to keep your arms straight during a deadlift to maximize the upper body workout.
Aug 13, 2020 · Published: August 13, 2020. Last Updated: May 28, 2023. If you want to strengthen your back muscles at home without weights or any equipment, you can do various bodyweight back exercises. I will share more than ten bodyweight workouts that will work on your upper, middle, and lower back.
Aug 5, 2020 · Beginner. Intermediate. Advanced. Create a workout. If you’re all about bringing sexy back with a sexy back, you’ve come to the right place. These bodyweight workouts for your back will...
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related to: bodyweight exercise for back painGet Immediate Relief from Your Lower Back Pain Today with Neuromd
Feeling Like Your Body Changed with Age? You're Not Alone. Try This New Natural Approach. Learn Science-Backed Strategies to Optimize Hormones & Feel Lighter!
