The Best Bodyweight Exercises for Your Back

3. Chinup with isometric hold

How to: With hands facing you, hold the body in the top position of the chinup with the sternum pressed into the chinup bar.

Pro tip: Focus on squeezing the shoulder blades together and down during the hold.

Do 3 sets of 30 seconds with 60 seconds rest between each set.

4. Hindu pushup

How to: Get into pushup position. Push your hands into the floor to drive your weight back so your hips rise into the air. Your back should be straight and your head behind your hands. Lower your body in an arcing motion so that your chest scoops downward and nearly scrapes the floor. Continue moving forward as you press your body up so your torso is vertical and your legs are straight and nearly on the floor. That’s one rep.

Do 3 sets of 10 reps with 60 seconds rest between each set.

5. Suspended row

How to: Start in an extended position and pull the body toward the hands with the elbows up, and finish with the hands at the level of the ears. Pause at the top of the exercise before lowering back to the starting position under control.

Pro tip: Like the single-arm row, keep the body stiff throughout the movement. Use an overhand grip throughout the exercise.

Do 2 sets of 8 with 60 seconds rest between each set.

6. Prone back extension

How to: Lie facedown on the floor with arms extended by your sides. Raise your torso off the floor as high as you can, and hold at the top for a second.

Do 2 sets of 10 with 60 seconds rest between each set.

7. Suspension trainer Y raise

How to: Begin with the body held in a straight line from the head to the heels, holding the handles in an extended position in front of the chest with an overhand grip. Pull the handles overhead and slightly laterally to bring the body up until arms are parallel to the body. Slowly lower back to starting position.

Pro tips: The more parallel the body is to the ground in the starting position, the more difficult this exercise is. If a suspension exercise system is unavailable, this exercise can be performed face-down on a bench or on the floor.

Do 2 sets of 10 with 60 seconds rest between each set.

8. Superman raise

How to: Lie on the stomach with your arms stretched above the head, and legs straight. Contract the low back to raise the right arm and left leg an inch or two off the ground. Pause for one second before lowering the limbs back to the floor, and repeat on the other side.

Do 2 sets of 10 each side with 30 seconds rest between each set.

9. Band W raise

How to: Attach bands to a sturdy object at shoulder-level, and hold the opposite ends in each hand. Stand back to put tension on the bands. Squeeze your shoulder blades together and row the bands to your shoulders with elbows flared out so your upper arms make a W shape. Hold for two seconds.

Do 2 sets of 10 with 60 seconds rest between each set.

10. Snow angel-to-jackknife

How to: For part one of this exercise—the snow angel—you will start by lying on your back. Engaging your core, lift your feet a few inches off the ground and raise your arms from your sides to over your head, as if you were making a snow angel. Then, keeping your feet together and toes pointed, raise both legs up, keeping them completely straight, while raising your upper body off the ground. Touch your hands to your toes. That’s one rep.

Do 3 sets of 10 reps with 60 seconds rest between each set.