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) Dead Bug Floor Angels

How To:

Start the Dead Bug Floor Angels in the supine position faced up with your back on the floor. With a 90-degree hip and knee angle with both legs, sweep your arms against the floor from the overhead position down to the sides.

3) Single Arm Ring Row

How To: 

Start the Single Arm Ring Row by gripping one ring and lean back until your arm is straight. Keep your body straight and pull your chest up towards the ring until the ring is at chest level, then slowly lower back down to the starting position.

4) Banded Bent Over Reverse Fly

How To: 

The client will start in the bend position, gripping a band with their far arm. 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. 

(Are you working out at home? Learn more about at home workouts here.)

5) Banded Row

How To:

Start the Banded Row and grip a band with both arms straight in front. Squeeze the lats and pull the band towards you, keeping your elbows close by your sides until your wrists reach your chest. Slowly control your arms back to a locked-out 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.  Use a water jug, laundry detergent, or cans to load.

10) Banded 90 Degree External Rotation

How To:

Start the Banded 90 Degree External Rotation standing with arms extended out parallel to the floor and elbows at 90 degrees holding a band in each hand. Externally rotate at the shoulder, raising the hands, until the forearm is perpendicular to the ground. Slowly lower 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.

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