* Stretching exercises are not included in this list!

Bodyweight Back Exercises Without Weights And Equipment

Plank With Hip Twists

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

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

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Latissimus Dorsi
auxiliary muscles:Triceps, Trapezius, Teres Muscles, Rectus Abdominis
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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Bent Over Balance Touch, One-Legged

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes, Lower Back, Hamstrings
auxiliary muscles:Abductors, Calves, Rectus Abdominis, Obliques, Quadriceps, Adductors
required:Nothing
level:Normal
type:Strength
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Slide Into Reverse Plank

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Lower Back, Rectus Abdominis, Glutes
auxiliary muscles:Triceps, Deltoids, Hamstrings, Calves
required:Towel
level:Hard
type:Strength
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Row With Towel, Seated

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

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