* Stretching exercises are not included in this list!

Bodyweight Back Exercises Without Weights And Equipment

Row With Towel And Partner

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Latissimus Dorsi
auxiliary muscles:Lower Back, Teres Muscles, Deltoids, Quadriceps, Hamstrings, Biceps, Hand Flexors, Trapezius
required:Workout Partner, Towel
level:Normal
type:Strength
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Donkey Kick

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes, Lower Back, Rectus Abdominis
auxiliary muscles:Hamstrings, Calves, Triceps, Trapezius, Deltoids, Quadriceps
required:Nothing
optional:Weight Cuffs
level:Normal
type:Strength, Plyometrics, Cardio
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Reverse Plank With Leg Raise

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Rectus Abdominis, Obliques, Glutes, Lower Back
auxiliary muscles:Hamstrings, Calves, Triceps, Deltoids
required:Nothing
optional:Fitness Mat, Weight Cuffs
level:Hard
type:Strength
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Plank Mogul Jumps

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Obliques, Lower Back, Rectus Abdominis
auxiliary muscles:Hamstrings, Glutes, Trapezius
required:Nothing
optional:Fitness Mat, Weight Cuffs
level:Normal
type:Strength, Plyometrics, Cardio
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Row And Hold With Towel

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Latissimus Dorsi, Teres Muscles
auxiliary muscles:Biceps, Hand Flexors, Trapezius, Lower Back, Deltoids, Rectus Abdominis
required:Towel
level:Easy
type:Strength - isometric
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Bent Over Shoulder Press With Dumbbells, One-Legged

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Lower Back, Deltoids, Hamstrings, Glutes
auxiliary muscles:Triceps, Pectoralis Major, Rectus Abdominis
required:Nothing
optional:Dumbbells (2)
level:Hard
type:Strength
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Thoracic Rotation

HumanmusclesmusclesStarting PositionExecution
muscle:Lower Back
auxiliary muscles:Trapezius
required:Nothing
optional:Fitness Mat
level:Easy
type:Strength
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Butt-Ups / Dolphin Raise

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Lower Back, Rectus Abdominis, Glutes
auxiliary muscles:Trapezius, Deltoids, Obliques, Quadriceps, Hamstrings
required:Nothing
optional:Fitness Mat
level:Hard
type:Strength
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Door Pull-up With Towel

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Teres Muscles, Latissimus Dorsi, Trapezius
auxiliary muscles:Lower Back, Deltoids, Biceps, Hand Flexors
required:Nothing
optional:Backpack, Weight Cuffs
level:Hard
type:Strength
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Bent Over Trunk Rotation

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Lower Back, Obliques
auxiliary muscles:Glutes, Rectus Abdominis, Hamstrings, Adductors
required:Nothing
level:Easy
type:Cardio
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