Home Gym Exercises| muscles: | Rectus Abdominis , Obliques , Lower Back | ||
|---|---|---|---|
| auxiliary muscles: | Quadriceps , Hamstrings , Glutes , Trapezius | ||
  |
required: | Doable Without Equipment And Weights | |
| optional: | Fitness Mat, Seat | ||
| fitness level: | Normal | ||
| exercise type: | Strength | ||
Bodyweight Back Exercises Without Weights And Equipment
* Stretching exercises are not included in this list!
back exercises without equipment / weights at home
: 40| muscles: | Teres Muscles , Latissimus Dorsi , Trapezius | ||
|---|---|---|---|
| auxiliary muscles: | Biceps , Deltoids , Hand Flexors , Lower Back | ||
  |
required: | Towel | |
| optional: | Backpack, Weight Cuffs | ||
| fitness level: | Hard | ||
| exercise type: | Strength | ||
| muscles: | Latissimus Dorsi, Trapezius, Teres Muscles | ||
|---|---|---|---|
| auxiliary muscles: | Biceps, Hand Flexors, Deltoids | ||
  |
required: | Workout Partner | |
| fitness level: | Hard | ||
| exercise type: | Strength | ||
| muscles: | Lower Back, Rectus Abdominis, Glutes | ||
|---|---|---|---|
| auxiliary muscles: | Triceps , Deltoids, Obliques, Hamstrings | ||
  |
required: | Doable Without Equipment And Weights | |
| optional: | Fitness Mat | ||
| fitness level: | Hard | ||
| exercise type: | Strength | ||
| muscles: | Latissimus Dorsi | ||
|---|---|---|---|
| auxiliary muscles: | Triceps, Trapezius, Teres Muscles, Rectus Abdominis | ||
  |
required: | Doable Without Equipment And Weights | |
| optional: | Fitness Mat | ||
| fitness level: | Normal | ||
| exercise type: | Strength | ||
| muscles: | Latissimus Dorsi, Teres Muscles | ||
|---|---|---|---|
| auxiliary muscles: | Biceps, Hand Flexors, Trapezius | ||
  |
required: | Doable Without Equipment And Weights | |
| optional: | Towel | ||
| fitness level: | Normal | ||
| exercise type: | Strength | ||
| muscles: | Lower Back, Teres Muscles, Deltoids, Latissimus Dorsi, Glutes | ||
|---|---|---|---|
| auxiliary muscles: | Rectus Abdominis, Hamstrings, Triceps, Calves , Trapezius | ||
  |
required: | Seat | |
| optional: | Exercise Ball | ||
| fitness level: | Normal | ||
| exercise type: | Strength - isometric | ||
| muscles: | Glutes, Lower Back, Hamstrings | ||
|---|---|---|---|
| auxiliary muscles: | Abductors , Calves, Rectus Abdominis, Obliques, Quadriceps, Adductors | ||
  |
required: | Doable Without Equipment And Weights | |
| fitness level: | Normal | ||
| exercise type: | Strength | ||
| muscles: | Rectus Abdominis, Glutes, Lower Back | ||
|---|---|---|---|
| auxiliary muscles: | Hamstrings, Calves, Triceps, Deltoids | ||
  |
required: | Towel | |
| fitness level: | Hard | ||
| exercise type: | Strength | ||
| muscles: | Latissimus Dorsi | ||
|---|---|---|---|
| auxiliary muscles: | Hand Flexors, Trapezius, Lower Back, Teres Muscles, Deltoids, Quadriceps, Biceps, Hamstrings | ||
  |
required: | Towel | |
| optional: | Fitness Mat | ||
| fitness level: | Easy | ||
| exercise type: | Strength - isometric | ||
| muscles: | Lower Back, Glutes | ||
|---|---|---|---|
| auxiliary muscles: | Hamstrings | ||
  |
required: | Doable Without Equipment And Weights | |
| optional: | Fitness Mat | ||
| fitness level: | Normal | ||
| exercise type: | Strength - isometric | ||
| muscles: | Triceps, Pectoralis Major , Latissimus Dorsi | ||
|---|---|---|---|
| auxiliary muscles: | Biceps, Hand Flexors, Trapezius, Teres Muscles, Deltoids, Rectus Abdominis | ||
  |
required: | Towel | |
| fitness level: | Normal | ||
| exercise type: | Strength - isometric | ||
| muscles: | Latissimus Dorsi, Biceps, Triceps, Pectoralis Major | ||
|---|---|---|---|
| auxiliary muscles: | Trapezius, Teres Muscles, Deltoids, Hand Flexors, Hand Extensors | ||
  |
required: | Towel | |
| fitness level: | Easy | ||
| exercise type: | Strength - isometric | ||
| muscles: | Lower Back, Glutes, Rectus Abdominis, Obliques, Hamstrings | ||
|---|---|---|---|
| auxiliary muscles: | Trapezius, Abductors, Deltoids, Quadriceps, Triceps, Adductors | ||
  |
required: | Doable Without Equipment And Weights | |
| optional: | Fitness Mat, Weight Cuffs | ||
| fitness level: | Normal | ||
| exercise type: | Strength, Plyometrics, Cardio | ||
| muscles: | Lower Back, Glutes | ||
|---|---|---|---|
| auxiliary muscles: | Trapezius, Rectus Abdominis, Obliques, Hamstrings | ||
  |
required: | Doable Without Equipment And Weights | |
| optional: | Fitness Mat | ||
| fitness level: | Normal | ||
| exercise type: | Strength - isometric | ||
back exercises without equipment / weights at home: 40