When you’re planning a back workout, you’re probably envisioning the various weights and machines you’ll need to get the job done. From lat pulldowns to dumbbell rows, many back staples will require you to move around some serious poundage—so it’s not a surprise if you’re thinking you have to hit a fully-stocked gym to get that elusive rear pump.
That doesn’t always have to be the case. You can also put your back to work without touching a single dumbbell, barbell, or kettle bell—all you need is your body weight.
Superman
- Lie with your chest down on the floor, reaching your arms straight out in front of you (as if you were Superman mid-flight).
- Squeeze your glutes and lower back to raise your arms, legs, and the top of your chest off the floor.
- Hold for a count, then slowly return to the starting position. Don’t drop your arms or legs.
Y Superman
- Lie with your chest down on the floor, reaching your arms out in front of you to form a ‘Y’ shape.
- Squeeze your glutes and lower back to raise your arms and the top of your chest off the floor.
- Hold for a count, then slowly return to the starting position. Don’t drop your arms or legs.
W Superman
- Lie with your chest down on the floor. Put your palms on the ground on either side of your chest in line with your head.
- Squeeze your glutes and lower back to raise your arms and the top of your chest off the floor. Be sure to squeeze your upper back so that your arms form what looks like a ‘W’ shape when you lift them.
- Hold for a count, then slowly return to the starting position. Don’t drop your arms or legs.
T Superman
- Lie with your chest down on the floor. Extend your arms out on the ground on either side of your chest to form a ‘T’ shape.
- Squeeze your glutes and lower back to raise your arms and the top of your chest off the floor. Be sure to squeeze your upper back to lift your arms as well.
- Hold for a count, then slowly return to the starting position. Don’t drop your arms or legs.
Pullup Superman
- Put your palms on the ground on either side of your chest in line with your head.
- Squeeze your glutes and lower back to raise your arms and the top of your chest off the floor. Your arms should form a ‘W’ shape.
- Mimic a pullup motion by extending your arms straight out, then squeezing your back to pull them back to your chest. Extend your arms out again to count 1 rep.
- After you perform the allotted reps, slowly return to the starting position. Don’t drop your arms or legs.
Dead Stop to Superman
- Start in a pushup/plank position. Squeeze your glutes and core to keep your spine straight.
- Bend your elbows to lower your chest down to the ground. This is the stop part of the exercise.
- Lift your hands off the ground, then extend your arms straight out in front of you, squeezing your back at the top of the movement.
- Retract your arms back to the starting position, then push yourself back up.
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