No-equipment back workout at home

8 bodyweight moves that focus on your back, easiest first. Only things you already have at home, like a chair or a wall.

• Cat-CowLevel 1/5
• Doorframe RowLevel 1/5 · Doorframe
• Y-T-WLevel 1/5
• Thread the NeedleLevel 2/5
• SupermanLevel 2/5
• Table RowLevel 2/5 · Table
• Prone ScorpionLevel 2/5
• One-arm Doorframe RowLevel 3/5 · Doorframe

If you have a pull-up bar

• Scapular Pull-upLevel 2/5 · Pull-up bar
• Negative Pull-upLevel 3/5 · Pull-up bar
• Pull-upLevel 4/5 · Pull-up bar
• Archer Pull-upLevel 5/5 · Pull-up bar

Other body parts

Glutes · Legs · Abs & Core · Chest · Shoulders · Arms · Full Body

Free, no sign-up. Follow today's 15 minutes with video and a timer.