The 6 Best Bodyweight Exercises For a Defined Back

Woman exercising with focus on her back

Many people think you need weights or a pull-up bar to train your back, but this isn’t true. Bodyweight exercises are also an effective way of strengthening your back muscles. The exercises using your own body weight as resistance are usually very complex and great for activating your stabilizing muscles.

Why Back Exercises are Important

A strong back is important for more than just looking good. Together with your abdominal muscles, a well-conditioned back can protect your spine, improve your alignment and help you avoid sprains and strains.

picture of man's back

Most of us work a sedentary job. This means sitting for hours in a forward-leaning position that puts a lot of stress on your spine. Regular back training can improve your posture and is the most effective method for preventing back pain.

6 Bodyweight Exercises for a Stronger Back

Today we’d like to show you six amazing bodyweight exercises for a strong back.

How to Make a Workout with these Exercises:

  • Pick three of the exercises
  • Do three sets per exercise with 90-120 seconds of rest between sets
  • Do 10-12 repetitions per exercise and set (for the plank: hold 30-60 seconds for one set)

1. Superman

2. Superman Pull

For extra resistance:

Hold a resistance band between your hands and stretch it out while pulling your shoulders back.

3. Quadruped Limb Raises

4. Low Plank

5. Bridge

6. Wall Lateral Pulldowns

Do you want to improve your overall fitness and train your entire body? Get the adidas Training app and start your 12-week personalized bodyweight training plan!



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