* 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:Quadriceps, Hamstrings, Glutes, Trapezius
required:Nothing
optional:Fitness Mat, Seat
level:Normal
type:Strength
More exercise details

Door Pull-up

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Latissimus Dorsi, Trapezius, Teres Muscles
auxiliary muscles:Biceps, Hand Flexors, Lower Back, Deltoids
required:Towel
optional:Weight Cuffs, Backpack
level:Hard
type:Strength
More exercise details

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
More exercise details

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
More exercise details

Door Row

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Latissimus Dorsi, Teres Muscles
auxiliary muscles:Biceps, Hand Flexors, Trapezius
required:Nothing
optional:Towel
level:Normal
type:Strength
More exercise details

Slide Into Reverse Plank

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes, Lower Back, Rectus Abdominis
auxiliary muscles:Triceps, Deltoids, Hamstrings, Calves
required:Towel
level:Hard
type:Strength
More exercise details

Row With Towel, Seated

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Latissimus Dorsi
auxiliary muscles:Biceps, Hand Flexors, Trapezius, Lower Back, Teres Muscles, Deltoids, Quadriceps, Hamstrings
required:Towel
optional:Fitness Mat
level:Easy
type:Strength - isometric
More exercise details

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
More exercise details

Straight Arm Plank With Alternating Arm And Leg Raise

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

Bent Over Balance Touch, One-Legged

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Lower Back, Hamstrings, Glutes
auxiliary muscles:Rectus Abdominis, Obliques, Quadriceps, Adductors, Abductors, Calves
required:Nothing
level:Normal
type:Strength
More exercise details