Bodyweight training has become a dominant form of exercise in fitness while accessibility to gyms and equipment remains limited. If you are a coach you are most likely familiar with the basics of bodyweight training, but may not have experienced restricting your training prescriptions to movements without load.
The good news is that bodyweight exercises can be utilized to create a well-rounded training routine because they are versatile and can be done anywhere. This blog will focus specifically on 10 simple bodyweight pull and back exercises that any client can do while at home.
10 Simple Bodyweight Pull & Back Exercises That Can Be Done at Home
1) Prone T Raise
How To:
The client will start lying face down in a prone position, with their arms extended out in a T position, and will proceed to lift their arms off the ground activating their low traps. They will finish by lowering their arms back to the starting position.
2) Standing Wall AngelS
How To:
The client will start with their body against a wall in standing position, with their arms bent at 90 degrees. Keeping their arms in contact with the wall they will slowly slide up until their hands are in an overhead position, then will slowly lower them back to the starting position.
3) Single Arm Towel Row
How To:
The client will stand with feet shoulder-width apart holding a household towel that is wrapped around an upright post. Leaning back at a slight angle with one arm extended out will proceed to pull themselves toward the post until their hand reaches their ribs. Then will slowly lower themselves back to the starting position.
4) Odd Object Single Arm Reverse Fly
How To:
The client will start in the bend position, holding an odd object in one hand. With the arm extended out they will raise their arm in a lateral motion until it is parallel to the ground. Then will slowly lower their arm back to the starting position.
The client will stand with feet shoulder-width apart holding a household towel with both hands that is wrapped around an upright post. Leaning back at a slight angle with both arms extended out, they will proceed to pull themselves toward the post until their hands reach their ribs. Then will slowly lower themselves back to the starting position.
6) Prone 90 Degree External Rotation
How To:
The client will start lying down in a prone position on a bench with their arms positioned in a lateral position at 90 degrees. To start they will slowly externally rotate their arms until they are parallel to the ground. To finish they will slowly internally rotate down to the starting position.
7) Prone Lift Offs
How To:
The client will start lying face down in the prone position, with their arms extended out in a Y position. To start they will lift their arms off of the ground activating their low traps. To finish they will lower their arms back down to the starting position.
8) Reverse Scapular Push-Up
How To:
The client will start face up with their arms extended, with hips open in a plank position. Using their scaps they will retract and protract their shoulder blades creating a push and pull motion.
9) Odd Object Single Arm Bent Over Row
How To:
The client will start in the bent position, holding an odd object in one hand, with the arm extended down toward the floor. To start they will pull their arm until their hand reaches their ribs. Then will slowly lower their arm back to the starting position.
10) Seated Wall Angels
How To:
The client will start with their body against a wall in a seated position, with their arms bent at 90 degrees. Keeping their arms in contact with the wall they will slowly slide up until their hands are in an overhead position, then will slowly lower them back to the starting position.
Now you’ve got a list of simple upper body exercises, it’s time to incorporate them into your workouts. Download our guide, Bodyweight-Only Program Design, and learn best practices for designing safe and effective bodyweight programs.
