Posts Tagged ‘hyperextension’
Bodyweight exercises can be used to give virtually any body part a great workout. The back is not exception. If you want a great back workout here are the best bodyweight back exercises for you to perform.
Inverted rows. If you have a TRX, I would perform this exercise with the aide of the TRX Suspension Trainer. If not then you will have to improvise a bit. If you have a weight bar around the house simply lay it across two sturdy objects such as a stool. It will need to high enough off the ground so that your arms can be fully extended and not touch the ground. If you do not have a weight bar then you can use a sturdy broom handle or something similar. You could also go to Home Depot and purchase a 4′ long section of 3/4″ dowel rod.
To perform the exercise use either an overhead or underhand grip on the bar and pull your chest to the bar.
Pull Ups. You cannot have a discussion about the best bodyweight back exercises unless you include the pull up. It is the most effective exercise at building size in your upper back. To really hit your lats use a wide grip. However, use varying grips to work your back in different ways. You can use close grip, wide grip, overhand or underhand grips. You can also use things such as towels to drape over the bar. In addition to giving your back a great workout it also wreaks havoc on your grip. You can buy a free standing pull up unit or you can get one that attaches to your door frame like Iron Gym. Or if you have exposed rafters in your garage stick a metal rod between them and knock out your pull ups. If you look around you will probably find many things to use such as a sturdy tree branch or monkey bars at your local park.
The previous two back exercises are for the upper back. If you want to work the lower back then one of the best bodyweight back exercises that you can perform is a hyperextension. These can be done on a Roman Chair if you have one. If not, then you will have to improvise and it might require a partner. Drape your body over something so that when you bend at the waist your head will not touch the ground. Have a partner hold your legs or find some way to anchor your feet. This will give you a great lower back workout.
Incorporate these bodyweight back exercises into your bodyweight exercise routine and watch your back grow in size and strength.
