TETSUBodyweight Back Exercises
60 bodyweight exercises for the back, hitting lats, levator scapulae, spine and traps and more. Each one links to a full form guide with an animated demonstration.
All bodyweight back exercises
Archer Pull UplatsBack Leverupper backBack Pec StretchlatsBench Pull-UpslatsBodyweight Squatting Rowupper backBodyweight Squatting Row (With Towel)upper backBodyweight Standing Close-Grip One Arm Rowupper backBodyweight Standing Close-Grip Rowupper backBodyweight Standing One Arm Rowupper backBodyweight Standing One Arm Row (With Towel)upper backBodyweight Standing Rowupper backBodyweight Standing Row (With Towel)upper backChin-UplatsChin-Ups (Narrow Parallel Grip)upper backClose Grip Chin-UplatsElbow Lift Reverse Push-Upupper backElevatorupper backFront Lever Repsupper backGironda Sternum ChinlatsHyperextensionspineHyperextension (On Bench)spineInverted Rowupper backInverted Row Bent Kneesupper backInverted Row On Benchupper backInverted Row With Strapsupper backKipping Muscle UplatsKipping Pull UplatsKneeling Lat StretchlatsL-Pull-UplatsLower Back CurlspineMixed Grip Chin-UplatsMuscle UplatsMuscle-Up (On Vertical Bar)latsNeck Side Stretchlevator scapulaeOne Arm Against WalllatsOne Arm Towel Rowupper backPull-UplatsPull Up (Neutral Grip)latsRear Pull-UplatsReverse Grip Pull-UplatsRocky Pull-Up PulldownlatsScapula DipstrapsScapular Pull-UptrapsSeated Lower Back StretchlatsShoulder Grip Pull-UplatsSide Lying Floor StretchlatsSide Push Neck Stretchlevator scapulaeSide-To-Side ChinlatsSkin The Catupper backSphinxspineSpine StretchspineStanding Archerupper backStanding Lateral StretchlatsStanding Pelvic TiltspineSuspended Rowupper backTwo Toe TouchspineUpper Back Stretchupper backUpward Facing DogspineWide Grip Pull-UplatsWide Grip Rear Pull-Uplats
Common questions
What are the best bodyweight exercises for back?
The strongest picks here are the Muscle Up (lats), Kipping Muscle Up (lats) and Back Lever (upper back) — each has a full step-by-step guide with an animated demonstration.
Can I train back with only bodyweight equipment?
Yes. These 60 movements cover lats, levator scapulae, spine and traps and more, which is enough variety to build a complete back session from bodyweight work alone.
Track it in Tetsu
Track your back training in Tetsu — per-exercise history, PRs and AI-planned weeks. Free to start.