10 best BACK bodyweight exercises without equipment (from easiest to hardest).

Exercise your shoulders from anywhere in the world with these 10 bodyweight exercises. You can perform them with no equipment, and they are listed from easiest to hardest so that you can work your way up!

1) Yoga chair twist.

Get your hands to your heart and bend your knees until you come to a chair position. Twist your body and fit your left elbow on the right knee. Twist more and feel the stretch in the left part of the back. Repeat for the right side.

 

2) Back bridge.

Lay down and put your arms straight on your sides. Push your feet on the floor and tighten your abs and your glutes. Stay lifted and feel the burn in your lower back.

3) Reverse scapula plank.

Put your hands directly under your shoulders and your feet on an elevated surface, with your chest looking upwards. Keep your arms straight and your body in a straight line. Hold for as long as you can.

4) Pull up hold.

Hold a pull up bar shoulder width and lift your chin higher than the bar. Hold above the bar as long as you can.

5) Pull up closed grip

Hold the pull up bar with hands placed cloer than shoulder width. Lift your chin over the bar and repeat.

6)Pull up wide grip.

Hold the pull up bar with hands placed further than shoulder width. Lift your chin over the bar and repeat.

7) Scapular pull up.

Hold the pull up bar shoulder width. Drow your scapula down and together without bending your elbows. This way you will move backwards and your chest will raise

8) Frog pose.

Bend your knees and put your hands shoulder width on the floor. Place your triceps on your knees and balance your body only with your hands. Hold the position for as long as you can.

9)Behind the head pull ups.

Hold the pull up bar shoulder width. Lift your body like a normal pull up but bring the back of your neck touching the pull up bar. Keep your spine straight.

10) tuck front lever hold.

Hold the bar shoulder width. Lift your body and start making the round by bringing your back parallel to the floor. Lift your legs and hold up your body with your hand against gravity.

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