Easy Back Bodyweight workouts for the Beginners


Superman isn’t just a crowd-pleasing dance move. With this simple exercise, you can rock your lower and upper back, abs, glutes, and shoulders.

Do it right:

  • Lie facedown with arms outstretched in front of you.

  • Lift arms and legs off the floor simultaneously, creating a stretch down your back.

  • Hold for a few seconds, then lower back to the floor.

  • Aim for 3 sets of 8–10 reps.

  • Pro tips: Avoid looking up, which can uncomfortably stretch your neck.

  • Lie on a comfortable surface like a yoga mat or carpet.

Prone pull

Getting tired of the Superman? That’s like a toddler getting tired of crawling. You’re meant for bigger and better things, like THE PRONE PULL and this exercise can give you some impressive back and shoulder results.

Do it right:

  • Start in the Superman position.

  • Raise your arms and chest off the floor.

  • Pull both arms back toward your ribs, keeping elbows up to form a W shape.

  • Extend arms back out and lower your body to the floor.

  • Aim for 3 sets of 10 reps.

  • Glute bridge

  • Pro Tips: If you want to strengthen your lower back while building up that back, you won’t want to skip this move.

Do it right:

  • Lie faceup with hands on the floor near your hips for balance.

  • Push through heels and tighten glutes to raise your butt off the floor.

  • Drive your hips up until shoulders, hips, and knees are in a straight line.

  • Keeping abs engaged, slowly lower to the floor.

  • Aim for 3 sets of 10–12 reps.

  • Pro tips: Keep your abs engaged to avoid overextending your back.

Cobra Pose

The Cobra strengthens your abs, back, and legs in one move. Bonus points if you hiss at the top of each rep.

Do it right:

  • Lie face down. Spread your hands on the floor, keeping elbows tucked tightly into body.

  • Press hips and legs firmly into the floor and push into hands to lift your torso.

  • Hold for 15–30 seconds.

  • Try for 3 sets of 3–5 reps.

  • Pro tips: Reduce the strain on your elbows and neck by pointing your elbows back, not out.

  • Don’t try to get more lift than you’re ready for — go slow, and don’t strain at the top.

Reverse snow angel

Like the snow angels you used to do growing up but without quite as much childlike bliss, reverse snow angels will have your lats working like the snow devil.

Do it right:

  • Lie facedown with your arms at your sides.

  • Lift arms and shoulders a few inches off the floor.

  • Slowly move your hands past your shoulders and overhead.

  • Slowly return to the starting position.

  • Aim for 3 sets of 10 reps.