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Bodyweight Back Exercises?


#1

I was just wondering if there are any bodyweight back exercises apart from pullups or inverted rows?


#2

What’s wrong with pull ups? I use them quite frequently in my routines. Body weight and weighted.

I guess rope climbs would be good if you had the accessible amenities. Although grip strength could be an issue.


#3

Probably, what do you feel you’re missing with these exercises?


#4

They are amazing!The matter is I want to make a bodyweight only back workout.So I thought to have a number of choices


#5

front levers
all forms of pullups and chinups
inverted rows
back bridges for the rear delts and erectors

Everything else is just a variation.


#6

Why limit yourself to only bodyweight back movements? Granted you can build a big and strong back by doing a lot of pull up variations I just don’t see why you have to rule out any other form


#7

Even if you wanted to make a bodyweight-only back workout - which seems silly - at your present level of development, I suspect you can get all you need from pull-ups, pull-ups, and more pull-ups. Ergo, here’s your bodyweight only back workout:

100 pull-ups


#8

[quote]ActivitiesGuy wrote:
Even if you wanted to make a bodyweight-only back workout - which seems silly - at your present level of development, I suspect you can get all you need from pull-ups, pull-ups, and more pull-ups. Ergo, here’s your bodyweight only back workout:

100 pull-ups
[/quote]

I feel you should have some horizontal pulling in there for you rhomboids to help with posture so my suggestion is:

  1. 50 pull-ups (or variations)
  2. 50 inverted rows (or variations)
  3. Spend 10 minutes working on progressions towards a new bodyweight exercise. Front levers are cool, and a nice skill to have.

I do agree with AG though, a bodyweight only back workout is probably not your best bet right now. I think you need to think about the “why” more. As in “why do I want to do only bodyweight exercises for my back”, “why do I feel I need more varied exercises in my program” etc. Imagine your lifting hero was going to come and ask you these questions at your next training session.


#9

[quote]cparker wrote:
Why limit yourself to only bodyweight back movements? Granted you can build a big and strong back by doing a lot of pull up variations I just don’t see why you have to rule out any other form[/quote]

Calisthenics are hardly a limitation.


#10

[quote]nighthawkz wrote:
front levers
all forms of pullups and chinups
inverted rows
back bridges for the rear delts and erectors

Everything else is just a variation.[/quote]

x2

There are tons of variations from simply a pronated grip pull up. Then there’s the supine grip, hook, unilateral, isometrics, etc etc


#11

Thnx y’all!


#12

[quote]Jarvan wrote:

[quote]cparker wrote:
Why limit yourself to only bodyweight back movements? Granted you can build a big and strong back by doing a lot of pull up variations I just don’t see why you have to rule out any other form[/quote]

Calisthenics are hardly a limitation. [/quote]

Yes but it just begs the question of why limit to only one style of training


#13

If I was going to a bodyweight-only back workout, I would do nothing but pull ups. And actually, many of my back workouts are just that. I do pull ups waaaaay more often rows. I know there are several other guys like csulli, bcpowder, and ecchastang who also rely heavily on pull ups. I honestly don’t know why you’d even throw in inverted rows. If you do 50-100 pullups every day, you will build a strong back. Pull ups are arguably the best bang for your buck exercise for the entire back, with their only competition being bb or db rows.


#14

Is limited access to good equipment the issue?

If so, I would still invest in a resistance band or two so you can do pullaparts to hit the rear delts and give the rhomboids/mid/low traps some extra work. Also do hypers/reverse hypers if you can find a way with no bench