7 Best Bodyweight Pulling Exercises For Back Strength

Building back strength is essential for overall fitness, improving posture, and preventing injuries. While weightlifting exercises like deadlifts and rows are common for strengthening the back, bodyweight exercises can also be highly effective.

Not only do they build strength, but they also help improve mobility and stability. In this article, we’ll go through the 7 best bodyweight pulling exercises for back strength that you can incorporate into your workout routine.

1. Pull-Ups

Main Focus: Lats, Traps, Biceps
Difficulty Level: Intermediate to Advanced

Pull-ups are one of the most effective bodyweight exercises for building upper back strength. By pulling your body up towards a bar, you’re primarily working your latissimus dorsi (lats), traps, and biceps. The more you practice pull-ups, the more your back muscles will strengthen and grow.

How to Perform Pull-Ups:

• Grab a pull-up bar with your palms facing away (overhand grip) or towards you (underhand grip).
• Hang with your arms fully extended and your body in a straight line.
• Pull your chin above the bar, engaging your lats and back muscles.
• Lower yourself back down slowly to the starting position.

2. Chin-Ups

Main Focus: Biceps, Lats, Rhomboids
Difficulty Level: Beginner to Intermediate

Chin-ups are similar to pull-ups, but they target the biceps more. In this variation, your palms face you (supine grip), which gives your biceps more engagement. Chin-ups are excellent for building strength and muscle definition in your upper back.

How to Perform Chin-Ups:

• Grab the bar with your palms facing you and shoulder-width apart.
• Hang with your arms fully extended.
• Pull yourself up until your chin clears the bar.
• Lower back down slowly to the starting position.

3. Inverted Rows (Bodyweight Rows)

Main Focus: Upper back, Lats, Biceps
Difficulty Level: Beginner to Advanced

Inverted rows, also known as bodyweight rows, are a great bodyweight pulling exercise to build back strength. This exercise targets the upper back, including the lats, traps, and rhomboids, and can be modified by adjusting your foot position.

How to Perform Inverted Rows:

• Set a barbell or suspension trainer at waist height.
• Lie under the bar and grab it with an overhand grip.
• Keep your body straight and pull your chest towards the bar.
• Lower yourself back down slowly.
• For more challenge, elevate your feet to increase difficulty.

4. Australian Pull-Ups

Main Focus: Lats, Traps, Biceps
Difficulty Level: Beginner

Australian pull-ups are a horizontal variation of the inverted row, where your body stays almost parallel to the ground. This exercise is fantastic for beginners as it targets the back without placing too much strain on the shoulders and wrists.

How to Perform Australian Pull-Ups:

• Set a bar or low suspension trainer about waist height.
• Grab the bar with an overhand grip, your body lying under it at an angle.
• Keep your feet flat on the ground and pull your chest towards the bar.
• Slowly lower back to the starting position.

5. Towel Rows

Main Focus: Lats, Forearms, Grip Strength
Difficulty Level: Intermediate

Towel rows are an excellent exercise for strengthening your back and improving grip strength. The use of towels mimics the feel of a rope, requiring more engagement of the forearms and improving overall pulling strength.

How to Perform Towel Rows:

• Drape a towel over a bar or pull-up bar.
• Grip both ends of the towel with your hands.
• Set your body at a 45-degree angle, and pull your chest toward the towel.
• Lower your body back down in a controlled manner.

6. Archer Pull-Ups

Main Focus: Lats, Biceps, Shoulders
Difficulty Level: Advanced

Archer pull-ups are a more advanced variation of pull-ups, targeting one arm at a time. This exercise requires strength and control but is highly effective for building muscle and strength in your back and shoulders.

How to Perform Archer Pull-Ups:

• Grab a pull-up bar with one hand in the center and the other hand out to the side.
• As you pull up, extend the arm that is out to the side, while pulling with the other arm.
• Lower yourself back down slowly, and switch sides.

7. Negative Pull-Ups

Main Focus: Lats, Biceps, Forearms
Difficulty Level: Beginner to Intermediate

Negative pull-ups are a great way to build strength for regular pull-ups if you’re not able to complete a full rep yet. The focus is on the eccentric (lowering) phase of the movement, which helps strengthen the back and arms.

How to Perform Negative Pull-Ups:

• Start by jumping up or using a step to position your chin above the bar.
• Slowly lower your body down, aiming to take 3-5 seconds to descend.
• Perform multiple reps for maximum strength-building benefits.

Conclusion

Incorporating these 7 best bodyweight pulling exercises into your workout routine will help you develop a stronger back, better posture, and improved overall strength.

Start with the basics, like pull-ups and inverted rows, and progress to more advanced moves like chin-ups and archer pull-ups as you gain strength. Remember, consistency is key in seeing results, so stick with these exercises and keep challenging yourself.