* Stretching exercises are not included in this list!

Bodyweight Back Exercises Without Weights And Equipment

Inverted Row With Partner

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Latissimus Dorsi, Trapezius, Teres Muscles
auxiliary muscles:Biceps, Hand Flexors, Deltoids
required:Workout Partner
level:Hard
type:Strength
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Plank With Hip Twists

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Lower Back, Rectus Abdominis, Obliques
auxiliary muscles:Hamstrings, Glutes, Trapezius, Quadriceps
required:Nothing
optional:Fitness Mat, Seat
level:Normal
type:Strength
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Door Pull-up

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Teres Muscles, Latissimus Dorsi, Trapezius
auxiliary muscles:Deltoids, Biceps, Hand Flexors, Lower Back
required:Towel
optional:Backpack, Weight Cuffs
level:Hard
type:Strength
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Lat Press On The Floor, Lying

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Latissimus Dorsi
auxiliary muscles:Teres Muscles, Rectus Abdominis, Triceps, Trapezius
required:Nothing
optional:Fitness Mat
level:Normal
type:Strength
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Door Row

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Latissimus Dorsi, Teres Muscles
auxiliary muscles:Biceps, Hand Flexors, Trapezius
required:Nothing
optional:Towel
level:Normal
type:Strength
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Slide Into Reverse Plank

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Lower Back, Rectus Abdominis, Glutes
auxiliary muscles:Deltoids, Hamstrings, Calves, Triceps
required:Towel
level:Hard
type:Strength
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Superman / Superwoman

HumanmusclesmusclesmusclesStarting PositionExecution
muscle:Lower Back, Glutes
auxiliary muscles:Hamstrings
required:Nothing
optional:Fitness Mat
level:Normal
type:Strength - isometric
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Row With Towel, Seated

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Latissimus Dorsi
auxiliary muscles:Quadriceps, Hamstrings, Biceps, Hand Flexors, Trapezius, Lower Back, Teres Muscles, Deltoids
required:Towel
optional:Fitness Mat
level:Easy
type:Strength - isometric
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Reverse Plank Between Two Chairs

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Latissimus Dorsi, Lower Back, Teres Muscles, Deltoids, Glutes
auxiliary muscles:Triceps, Trapezius, Rectus Abdominis, Hamstrings, Calves
required:Seat
optional:Exercise Ball
level:Normal
type:Strength - isometric
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Straight Arm Plank With Alternating Arm And Leg Raise

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Lower Back, Rectus Abdominis, Glutes
auxiliary muscles:Triceps, Deltoids, Obliques, Hamstrings
required:Nothing
optional:Fitness Mat
level:Hard
type:Strength
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