Bodyweight back exercises

Inside and Outside Grip Pull Ups

For carrying out the outside grip pull ups you have to hold the bar with hands facing outside and shoulders apart. Begin with straight hands and steadily pull up yourself until your chin passes the bar altitude. While performing inside grip do exactly the same, only place your palm inwards. In both exercises, you should focus more on your back than your biceps.Lying Back Presses

Lie down with your belly on an exercise mat. Keep both legs extended horizontally and both arms extended horizontally over your head, parallel to each other. Now, in the same time, raise your hands and feet up, in the direction of the ceiling. Raise them up as much as you can, and then try to balance on your abdomen. Stay in this position for several seconds and then return to the starting position.

Lemon Squeezers

Lie down on your back. Keep both legs and arms extended horizontally, as in previous exercise (only, in this one you are lying on your back). Now, lift your legs up while crunching your abdominal muscles and raising your arms, up to the moment where your fingers and toes touch right above your body. Be sure to keep your legs and arms straight while performing this movement. Performing this exercise looks like squeezing a huge lemon with your body!

Power Bridge

Lie down on your back with knees bent, and your feet flat and positioned near your butt. Position your hands beside you, palms facing downwards. Pressing your glutes, elevate your hips upward so you can form a bridge, creating a flat line from your knees to your shoulders. Stay in this position for several seconds, and then return to the starting position.

Reverse Push Up

This drill helps you to build muscles in your shoulders and arms as well. Sit vertically on the exercise mat, keep your legs with each other with toes pointing upwards. Put your hands about one foot behind your back, palms facing the floor and fingertips facing towards your back. Lean back between your hands and at the same time elevate your hips, with feet in horizontal position and touching the ground. Your body will form a horizontal line with arms placed below your shoulders, gently moving your head back, and as a consequence facing in reverse. Stay in the position for a several seconds and then try to return to the starting position.Pull Up Bar Hang

Hanging from the pull up bar helps you build up your isometric strength. This will help you straighten your grip, also the upper arm muscles, and stretch your back. This mild exercise will help loosen your back muscles. Do not over strain yourself with this exercise.