When it comes to a great back workout, you need to ensure you include exercises that attack all the muscles: namely the deltoids, traps, lats, and rhomboids. You may think you need a cable machine and barbells and dumbbells to do all that. But, you don't.

There are tons of great bodyweight exercises for the back that you can do right in your own living room. All you'll need is a suspension trainer and pullup bar (many of the moves, though, require no equipment at all) for the following 10 exercises, chosen by Marc Megna of Anatomy at 1220 in Miami Beach.

The best part is that you can do all of these exercises together as part of one cohesive best-ever bodyweight back workout—or you can just pick and choose a few of your favorites, and mix them in to your existing routine. Look out for Megna's "pro tips" sprinkled throughout to maximize every movement.

Neutral-grip chinups

How to: Begin in a hanging position with the hands facing each other. Focus on pulling the shoulder blades together and down as you pull yourself up. The rep doesn’t count until the shoulders are at least at hand level. Squeeze at the top for a one count before lowering back to the start with fully extended elbows. Use band assistance if needed or increase the difficulty by slowing the tempo of the downward movement.

Pro tip: I like neutral-grip chinups over the over or underhand grip varieties (though you can do the other varieties if you don't have access to bars for this move) because using the neutral grip lets the head of the Humerus sit in a better position in the shoulder, thus decreasing the stress on this joint.

Do 3 sets of 6 with 90 seconds rest between each set.

Single-arm suspension row

How to: Move from an extended position in an overhand grip to a pulled position with a neutral grip. Squeeze at the top for a one count before lowering down.

Pro tips: The keys with this exercise are to keep the body from the head to the heels as stiff as a board. The more parallel the body is to the ground at the bottom position, the more difficult this exercise is. If a suspension exercise system is unavailable, a racked bar can be used. If more resistance is needed, the feet can be elevated.

Do 3 sets of 8 per arm with 60 seconds rest between each set.

Chinup isometric holds

How to: With hands facing you, hold the body in the top position of the chinup with the sternum pressed into the chinup bar.

Pro tip: Focus on squeezing the shoulder blades together and down during the hold.

Do 3 sets of 30 seconds with 60 seconds rest between each set.

Supine planks

How to: Lie on the back with the torso angled up, and the elbows and forearms at the side of the body. Squeeze the shoulder blades and glutes to plank into a straight line with only the elbows/forearms and heels on the floor.

Do 2 sets of 30 seconds with 60 seconds rest between each set.

High suspension row

How to: Start in an extended position and pull the body toward the hands with the elbows up, and finish with the hands at the level of the ears. Pause at the top of the exercise before lowering back to the starting position under control.

Pro tip: Like the single-arm row, keep the body stiff throughout the movement. Use an overhand grip throughout the exercise.

Do 2 sets of 8 with 60 seconds rest between each set.

Prone Ts

How to: Lie on the floor face-down with the arms out to the side and thumbs pointed to the ceiling. Squeeze the quads and glutes to ensure the body stays stable. Pull the hands off the ground by squeezing the shoulder blades together. Hold at the end position for a one count, and then return to the floor under control.

Pro tip: If more difficulty is needed, increase the amount of time the end position is held.

Do 2 sets of 10 with 60 seconds rest between each set.

Suspension Ys

How to: Begin with the body held in a straight line from the head to the heels, holding the handles in an extended position in front of the chest with an overhand grip. Pull the handles overhead and slightly laterally to bring the body up until arms are parallel to the body. Slowly lower back to starting position.

Pro tips: The more parallel the body is to the ground in the starting position, the more difficult this exercise is. If a suspension exercise system is unavailable, this exercise can be performed face-down on a bench or on the floor.

Do 2 sets of 10 with 60 seconds rest between each set.

Opposite Superman raises

How to: Lie on the stomach with your arms stretched above the head, and legs straight. Contract the low back to raise the right arm and left leg an inch or two off the ground. Pause for one second before lowering the limbs back to the floor, and repeat on the other side.

Do 2 sets of 10 each side with 30 seconds rest between each set.

Prone Ws

How to: Lie on the stomach on top of the bench. Hold the arms below the bench with the shoulders and elbows at 90°. Rotate the arms around until parallel to the ground or slightly above. Squeeze the shoulders to perform this, and pause at the top position for at least one second before returning the arms to the starting position.

Do 2 sets of 10 with 60 seconds rest between each set.

Incline prone angel wings

How to: Sit backwards on an incline bench with the chest and forehead (if bench is tall enough) on the back pad. Hold the hands beside the hips with the thumbs pointed toward the shoulders. Raise the hands in an arc at a controlled pace to bring the thumbs together above the head. Be sure to keep the arms and hands in the same plane as the trunk as they move. Reverse the action to bring the hands back to the starting position under control.

Do 2 sets of 10 with 30 seconds rest between each set.