Ultimate Bodyweight Back Workout

WHEN IT COMES to a great back workout, you need to ensure you include exercises that attack all the muscles: namely the deltoids, traps, lats, and rhomboids. You may think you need a cable machine and barbells and dumbbells to do all that. But, you don't.

If any of this sounds familiar such as back exercises , lower back exercises , back muscles , best back exercises

The best part is that you can do all of these exercises together as part of one cohesive best-ever bodyweight back workoutor you can just pick and choose a few of your favorites, and mix them in to your existing routine. Look out for Megna's "pro tips" sprinkled throughout to maximize every movement.

Chinup isometric holds

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

Supine planks

How to: Lie on the back with the torso angled up, and the elbows and forearms at the side of the body. Squeeze the shoulder blades and glutes to plank into a straight line with only the elbows/forearms and heels on the floor.

High suspension 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.

Suspension Ys

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.

Opposite Superman raises

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.
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