9 Strength Building Bodyweight Back Exercises

Latissimus Dorsi

The “lats” are the widest muscles in the body, originating at various points: the thoracic (upper/middle) spine, iliac crest, ribs, and scapula (shoulder blades). The lats insert between the pec major and teres major muscles on the shoulder. The main function of the lats is to internally rotate the shoulder (think of twisting your hand toward your body), adduct (bring your arm closer to the body), and extend your arm(raise your hand overhead). 

Levator Scapulae

The levator scapulae originates on the first four cervical vertebrae (neck region of the spine) and inserts on the scapula (shoulder blade). It helps with the function of the shoulder blade in elevation (rising), retraction (squeezing together), and stabilization.

Rhomboid

The rhomboid originates on the top and middle spinal regions and inserts on the scapula (shoulder blade). The main function is stabilizing the spine and retracting the scapula (shoulder blade).

Trapezius

The trapezius muscle fibers originate from several points along the posterior (rear) neck and back and are inserted on the superior angle of the scapula (shoulder blade). The main function is to stabilize the scapula in place and help during actions of the shoulder and upper limbs.

Quadratus Lumborum (QL) 

The quadratus lumborum (QL) originates on the iliac crest (the hip bone you often rest your hands on) and inserts on the lower back spine region. The main function is stabilizing the mid-spine and extension and bending of the torso.

Erector Spinae

The erector spinae is a group of muscles (spinalis, longissimus, and iliocostalis) that aid the spine in forward and back movement, side to side bending, and rotation. 

Spinalis

This is the first muscle of the erector spinae muscle group and originates in the cervical (top), thoracic (middle), and lumbar (low back) regions of the spine and inserts in the cervical and thoracic spine. The spinalis extends the head, cervical and thoracic spine, and lateral flexion (bending) of the cervical and thoracic spine.

Longissimus

This is the second muscle of the erector spinae muscle group and originates in the cervical (top) and thoracic (middle) spine and the sacrum and inserts in the cervical spine and skull (temporal bone). The longissimus acts in extension (forward and back) and side to side bending of the spine and extension and bending of the neck.

Iliocostalis

This is the third muscle in the erector spinae group muscle group and originates on the lower ribs and sacrum and inserts on the spine (low, mid, and top regions). The iliocostalis acts in the spine’s extension and bending movements.

Multifidus

The multifidus comprises three smaller muscles: cervical, thoracic, and lumbar multifidus, which originate on the spine and insert on the side regions of the spine, a few levels above their origin points, respectively. The multifidus extends, bends, and rotates the spine.

Primary muscles targeted: Latissimus dorsi, trapezius, rhomboids

Why we love it:  Arguably one of—if not the—best bodyweight exercise of all time, the pull-up has a strong case for the top spot on your list. Not only are pull-ups an incredible option for increasing your upper-body strength, grip strength, and core stability, but training a vertical pull increases feats of strength that are more practical for daily life.

How to do it: 

1. Grab the pull-up bar with an overhand grip, shoulder-width apart, ensuring the arms are straight.
2. Squeezing the lats, upper back, and arms, pull yourself up until your chest is at the bar.
3. Lower yourself with control, keeping your lats, upper back, and arms tight until your arms are straight.

Pro tip: Using the best resistance bands is a great option to help improve pull-up strength for beginners, providing just enough assistance to execute repetitions.

Primary muscles targeted: Latissimus Dorsi, rhomboids, trapezius, biceps

Why we love it: The ring row allows you to attack your back with a horizontal pull and challenge your ability to move your body weight, creating an incredible one-two punch paired with pull-ups (considered vertical pulls). If you haven’t mastered the strength for a pull-up, the ring row is your cheat code.

How to do it: 

1. Set the rings at hip height.
2. Grab the rings with an overhand grip, shoulder-width apart, and arms straight.
3. Keeping your body straight, squeeze your arms, back, and abs, and pull yourself up until your chest is even with the rings.
4. With control, lower yourself back to the start position.

Pro tip: Create a stronger transition into the next rep by staying tight throughout your entire body when lowering. 

Primary muscles targeted: Trapezius, rhomboids, levator scapulae, longissimus

Why we love it: This exercise focuses on the smaller muscles of the back and shoulders (especially those pesky rotator cuff muscles) to improve joint function and health. Add a few sets to your list of best warm-up exercises or workouts to mitigate those lingering shoulder issues.

How to do it:

1. Stand with your feet hip-width apart and arms to each side, hinging at the hips, allow your chest to incline forward slightly.
2. Position your hands with palms facing away from the body.
3. Slowly, keep your arms straight as you reach the arms overhead, creating a “Y.”
4. Squeeze the upper back muscles and hold the “Y” for one second.
5. Return to the start position.

Primary muscles targeted: Rhomboids, trapezius, delts

Why we love it: Looking to improve your mind-muscle connection? Here’s your chance. Challenge yourself with this simple and effective movement as you focus on executing each rep, feeling a strong squeeze in your upper back and posterior (back side) deltoids.

How to do it: 

1. Place your feet hip-width apart, soften your knees, and hinge at your hips, allowing your torso to incline forward. Keep your back flat and let your arms hang straight down.
2. Squeeze your shoulder blades to raise both arms straight back to perform the fly motion.
3. Squeeze the back of your shoulders at the top of the rep and pause for one second.
4. Lower your arms with control back to the start position.

RELATED: Reverse Fly Exercise

Primary muscles targeted: Latissimus dorsi, rhomboids, trapezius, rear delts

Why we love it: Another challenging bodyweight back exercise to add to your movement catalog, the inverted row allows you to challenge yourself in varying positions, bridging the gap from the ring row to the pull-up.

How to do it: 

1. Grab a barbell (placed on a rack) or smith machine and place the bar at hip height.
2. Grab the bar with an overhand grip, shoulder-width apart.
3. Contract your arms, upper back, and lats, and pull yourself up to the bar until your chest touches.
4. Slowly lower yourself with control, keeping your arms, upper back, and lats tight.

RELATED: Best Budget Barbells

Primary muscles targeted: Hamstrings, glutes, quadratus lumborum, multifidus, erector spinae, spinalis 

Why we love it: This hinging movement allows you to attack and activate the backside muscles of our lower body. Adding tempos and pauses is a surefire way to feel the connection between the hamstrings, glutes, and lower back.

How to do it: 

1. Stand with your feet flat, hip-width apart, and place your hands on the back of your head.
2. Unlock your knees slightly and begin by hinging your hips.
3. Push your hips straight back, allowing your chest to move forward until you feel a stretch in your lower back, glutes, and hamstrings.
4. Pause, then bring your hips forward, squeezing your glutes and hamstrings.
5. Reset your start position before each rep.

RELATED: Hamstring Exercises At Home

Primary muscles targeted: Hamstrings, glutes, quadratus lumborum, multifidus, erector spinae, spinalis

Why we love it: You might not be Clark Kent, but you can train the hamstrings, glutes, and low back with the superman exercise to be as strong as the Man of Steel and improve your core muscles. A consistent dose of supermans can assist with strength, stability, and decreased pain¹ in the lower back.

How to do it: 

1. Lie facedown on the floor with your arms and legs straight.
2. Squeeze your hamstrings, glutes, low back, and shoulder blades together.
3. Lift your legs and arms off the floor, maintaining a strong contraction.
4. Pause for one second as you hold the top of the rep
5. Return to the start position.

RELATED: Lower Back Exercises

Primary muscles targeted: Trapezius, rhomboids, levator scapulae, longissimus

Why we love it: Movement is medicine, and this bodyweight back exercise moves you through three varying positions, improving how well your upper back functions and improving scapular (shoulder blade) strength.

How to do it: 

1. Position yourself facedown (prone) on the floor and extend your arms overhead in a “Y” position. Keep your thumbs pointed up.
2. Squeeze your deltoids and shoulder blades as you lift your hands off the ground, holding a one-second pause at the top of the rep.
3. Lower your hands to the ground and extend your arms into a “T” position.
4. Squeeze the deltoids and shoulder blades as you lift the hands off the ground, holding a one-second pause at the top of the rep. 
5. Lower your hands to the ground and move them into a “W”, bending your elbows and placing your arms by your side.
6. Squeeze the deltoids and shoulder blades as you lift your hands off the ground, holding a one-second pause at the top of the rep.