8 Great at Home Bodyweight Exercises For Your Back


I sure as h*** prefer working out at the comfort of my own home rather than going to the gym (yuck).

I recon this goes for you as well?

Home gym and workout equipment can be EXPEN$IVE, so you may also want to do workouts in which you don’t require any equipment….

Luckily there are dozens of workouts available that can be done without using any gym equipment… Some workouts require no equipment at all, and some require equipment that can be created using objects within your home.

Read on to discover 9 excellent, hand picked exercises and 1 killer bodyweight back workout that can be completed within the comfort of your own living room..:

At Home No Equipment Back Exercises

Spine Twist

The spine twist is a workout that allows you to tone your back muscles and get rid of that unwanted fat. In order to do this workout, all you will need is a floor to sit on. -Yeah, that’s really all!

The first step is to sit on the floor with your legs extended outward in front of you. Lift both of your arms at shoulder height (at the sides), and twist your body to the left and then the right.

Complete this at least 8 times for each side.

Bodyweight Squats


Squats are the perfect exercise for both building strong legs and toning your back. They not only strength your your back and leg muscles, but do in addition work your core.

Squats are done by raising your arms in front of you at shoulder level. Stand with your feet apart the same distance, or width, as your shoulders.

Keeping your back and form as straight as possible, move downwards and get your hips as close to the floor as you can (as if you were about to sit in a chair). If you’re worried that you cannot keep your form, you can place something behind your neck and across your shoulders. A broomstick would be perfect for this.

And to top it of, -if you need some additional weight: Fill you good ol’ backpack with the heaviest books from your shelf and voila’. You’ve just added massive resistance!

Bed Sheet Inverted Row

The inverted row is an exercise that helps strengthen and tone your upper back.

If you do not go to a gym or own any gym equipment for at home workouts, you can complete this exercise by using a doorway and a bed sheet.

Doorway and a bed sheet you may wonder?

Okay, let me explain..:

In order to do this, tie and knot the one end of the sheet. Shut that end of the sheet in the door. The side of the door you will be on is the side that the know is not on; you will see a large amount of sheet in front of you.

The next thing to do is grab the sheet with both hands; then, you will incline backwards at a comfortable and manageable angle. Using your strength and the sheet, pull yourself up as far as you can and return to the inclined angle.

Repeat this approximately 15 times.

Dumbbell Bent-Over Row

In order to complete this exercise, you will need to find weighted objects that will replace dumbbells. A variety of household items can be used to replace dumbbells such as cans of soup, bags of onions, rice, or potatoes, bottles of laundry detergent, milk jugs, and more.

For this exercise, stand with your feet at shoulder-width. Keep your arms at your sides. With one weighed object in each hand, you will slightly bend your knees and push your hips back.

Then, bend forward at your hips while keeping your back straight. At this point, you can allow your arms and weights hand down beneath you (as if you were to touch the floor). Keep your hands at knee level, and ensure that your knuckles are outward.

Next, pull the weighted objects straight up to your sides and keep your torso straight (your arms will move as if you were doing a pushup i the air). In this exercise, the only thing you are moving is your arms.

Keeping your back flat, slowly lower the weights back to the original position, and complete 15 repetitions.

Bed Back Extensions

Back extensions strengthen and stretch your lower back.

Although there is equipment that is usually used for this exercise, there is a way that it can be done without a gym or any equipment. A household item that can be used to complete a back extension is a bed or something flat and sturdy that you can lay on.

The first step is to lay on your bed horizontally. You will lay with half of your body off the edge of the bed and half of your body on the bed (on your stomach) – usually your upper hip area is where you start to hang off the bed.

Criss-cross your arms in an X formation across your chest. The part of your body that is hanging off your bed with be angled towards the floor.

Using your strength and back muscles, you will go from this angle and lift yourself to be level with the bed. Repeat this step 15 times.

NB! If not performed correctly, back extensions can inflict injuries to your back. Make sure to keep a good form throughout the whole movement, keeping your core engaged and back straight!

“The back extension exercise is a maneuver utilized to work the erector spinae and other smaller stabilizing muscles of the back. Strengthening these muscles is important for a variety of reasons. Performing the back extension exercise properly will reduce the likelihood of injury and ensure that the target muscles are being worked.”

Reference: livestrong.com – The Purpose of a Back Extension Exercise

Table Body Weight Rows

Another row movement which involves no use of exercise equipment -other than a table.

Lay yourself on your back on the floor, the highest point of your chest positioned paralelle with the edge of the table.

Raise your arms and grab the table edge. Your arms should be a little bit wider than shoulder with.

While exhaling, pull yourself towards the table until your chest touches the table edge. Hold for a second and gently lower yourself to the start position.

Make sure you stay in control of the movement from start to finish, keeping a tight core and good form.

Door Blade Pull Up

Too macho for those other exercises? Well, why not try some door blade pull ups!

Open a door and put a piece of wood or some other solid stuff under the the edge of the door. This is to provide the door from going “crash” on you while supporting your bodyweight…

Face yourself towards the door and grab the top of the door blade, arms a little wider than shoulder with apart. Lift your feet and hang.

Now, the hard part:

While exhaling, pull your self up until your chin touches the top of the door. Hold for a second and lower yourself down.

As with all exercises, be sure to maintain a tight core during the whole exercise.

Repeat for as many repetitions as possible.


The Weighted Vest Good Mornings

Fill a back pack with a whole bunch of good ol’ books. Put on the back pack and make sure it’s fitted properly.

Stand up, feet shoulder width apart. With knees slightly bent, chest out and your sight forward, -slowly push your glutes back and bend forward at the hips.

Make sure your back is nice and flat, and continue to lean forward until your torso is parallel with the floor.

Pause and slowly and controlled return to upright position.

“31 million Americans experience low-back pain at any given time.”

Reference: acatoday.org – Back Pain Facts and Statistics

The No Equipment Bodyweight Back Workout Routine

Now, lets put these baby’s together and create a “no equipment bodyweight back workout day” (puh).


The exercises will be done according to the circuit principle. The sets in each circuit should be done with a 20 seconds brake between them. You are allowed the double, -40 seconds prior to start up of a new round. There will be a total of 5 intense rounds.

Warm up with some burpees, star jumps or any other movement kick-starting your blood flow.

Okay, lets look at the workout:

  • Inverted rows with bed sheet 6-10 repetitions
  • Back extensions 6-10 repetitions
  • Body weight rows 6-10 repetitions
  • Door blade pull ups 4-6 repetitions
  • Squats 6-10 repetitions

To be honest, these exercises will not transform you to Mr. Olympia. But if you’re looking for some exercises to do at home to strengthen and shape up that back of yours, -this is it!

Final Words – You do Not Need Expensive Equipment to Strengthen Your Back

Ready to try out your first bodyweight back workout?

As with most other muscle groups of your body, you do not need any fancy-pancy machinery to strengthen your back.

Did the neanderthals have gym memberships?

H*** no!

And you don’t have to either.

Did the neanderthals have gym memberships? H*** no! And you don’t have to either... Click To Tweet


Have a look around in your house and find the needed items as described in this article. Find your favorite training outfit, or even better, -strip down to your underwear…

And finally, START EXERCISE!

Other Helpful Resources

hometraininghero.com – Your Guide to Core Strength Exercises for Lower Back Pain