11 Moves to Build Your Back Without a Single Weight

When you’re planning a back workout, you’re probably envisioning the various weights and machines you’ll need to get the job done. From lat pulldowns to dumbbell rows, many back staples will require you to move around some serious poundage—so it’s not a surprise if you’re thinking you have to hit a fully-stocked gym to get that elusive rear pump.

That doesn’t always have to be the case. You can also put your back to work without touching a single dumbbell, barbell, or kettlebell—all you need is your bodyweight. Some equipment like suspension training straps and pullup bars are technically necessary for some of the moves, but the only resistance you’ll work against comes only from you.

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Try these 10 bodyweight exercises to put your back to work, sans equipment.


Y Superman

W Superman

T Superman

Pullup Superman

Dead Stop to Superman


Wide Grip Pushup

T Pushup


Inverted Row

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