13 bodyweight upper back exercises
Movements in Handler's library that train the upper back as a primary muscle and use bodyweight. Sorted by difficulty; 8 are beginner-friendly. Each page has form cues, mistakes, programming ranges by goal, and joint modifications.
Library data updated Handler exercise library
- Exercises
- 13
- With video demo
- 13
- Bodyweight
- 13
- Timed holds/intervals
- 5
Upper back exercises with other equipment
Bodyweight exercises for other muscles
Beginner (8)
- Prone W RaiseRear delts, Upper back · Bodyweight · Video
- Quadruped Thoracic Rotation ReachThoracic spine, Upper back · Bodyweight · Video
- Scap Push-UpSerratus, Upper back · Bodyweight · Video
- Superman RowUpper back, Rear delts · Bodyweight · Video
- Thread-the-Needle FlowUpper back, Shoulders · Bodyweight · Video
- Thread-the-Needle StretchUpper back, Rear delts · Bodyweight · Video
- Wall AngelUpper back, Rear delts · Bodyweight · Video
- Wall SlidesUpper back, Shoulders · Bodyweight · Video
Intermediate (3)
Advanced (2)
Questions about this list
How many bodyweight upper back exercises are there?
13 exercises in Handler's library train the upper back as a primary muscle using bodyweight only. 8 of them are tagged beginner.
Can I train the upper back with just bodyweight?
Yes. The list above covers 13 options across difficulty levels, and each page includes an easier and harder variation from the same progression chain where one exists.
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