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.