Build a Stronger Back Anywhere: The Ultimate Bodyweight Guide

Primary Target Area

Latissimus Dorsi, Teres Major, Biceps Brachii, Brachialis, Brachioradialis, Trapezius (Lower and Middle), Rhomboids, Posterior Deltoid, Rectus Abdominis

How to Perform

1. Step 1: Grip the bar with an overhand grip (palms facing away), slightly wider than shoulder-width, and hang with arms fully extended in a dead hang while engaging your core.
2. Step 2: Depress your shoulder blades and pull your elbows down toward your ribcage, driving your chest toward the bar while avoiding excessive swinging.
3. Step 3: Continue the pull until your chin clears the bar, focusing on a peak contraction of the lats and squeezing your shoulder blades together.
4. Step 4: Lower your body under strict control through the full range of motion until your arms are completely extended, maintaining tension in the back muscles.

Recommended Sets & Reps

3-4 sets of 6-10 reps for hypertrophy and general upper-body strength. For advanced strength focus, perform 3-5 sets of 3-5 reps using added weight.

Primary Target Area

Latissimus Dorsi, Biceps Brachii, Brachialis, Brachioradialis, Teres Major, Posterior Deltoid, Rhomboids, Lower Trapezius

How to Perform

1. Step 1: Grasp the pull-up bar with a shoulder-width, underhand (supinated) grip and hang at full arm extension with your core engaged and legs slightly crossed or straight.
2. Step 2: Initiate the movement by depressing your shoulder blades and pulling your elbows down toward your ribcage, drawing your chest toward the bar.
3. Step 3: Continue pulling until your chin clearly clears the bar, maintaining a proud chest and squeezing the shoulder blades together at the top of the movement.
4. Step 4: Lower your body under strict control, resisting gravity until your arms are fully extended back in the starting dead-hang position.

Recommended Sets & Reps

3-4 sets of 6-10 reps for a balance of hypertrophy and strength. If bodyweight is too difficult, perform 3 sets of 3-5 reps or use a resistance band for assistance.

Primary Target Area

Rhomboids, Trapezius (Middle and Lower), Latissimus Dorsi, Posterior Deltoid, Biceps Brachii, Brachialis, Core Stabilizers

How to Perform

1. Step 1: Set a barbell in a power rack at approximately waist height. Lie underneath the bar, gripping it with an overhand grip slightly wider than shoulder-width, and extend your legs forward so your body forms a straight line from head to heels.
2. Step 2: Engage your core and glutes to maintain a rigid plank position, then pull your chest toward the bar by retracting your shoulder blades and driving your elbows back.
3. Step 3: Pause briefly at the top of the movement when your chest is close to the bar, focusing on a maximal contraction of the mid-back muscles.
4. Step 4: Lower yourself back to the starting position under control until your arms are fully extended, maintaining a straight body line throughout the descent.

Recommended Sets & Reps

3-4 sets of 10-15 reps for hypertrophy and muscular endurance. To focus on strength, elevate the feet on a bench or add a weighted vest and perform 6-8 controlled reps.

Primary Target Area

Erector Spinae (Iliocostalis, Longissimus, Spinalis), Gluteus Maximus, Hamstrings (Biceps Femoris, Semitendinosus, Semimembranosus)

How to Perform

1. Step 1: Position yourself on the hyperextension bench so your hips are resting on the top of the large pad and your ankles are secured under the foot rollers.
2. Step 2: With your spine neutral and hands crossed over your chest, hinge at the hips to lower your torso toward the floor until you feel a deep stretch in the hamstrings.
3. Step 3: Contract your glutes and lower back to lift your torso back up until your body forms a straight line from your head to your heels.
4. Step 4: Squeeze your glutes at the top of the movement for one second, ensuring you do not arch your back past the neutral midline, then slowly lower back down.

Recommended Sets & Reps

3-4 sets of 12-15 reps for muscular endurance and lower back health. For hypertrophy, add 3 sets of 8-10 reps holding a weight plate against your chest.