To do calisthenics back workouts and exercises you have to start from the basics. You need to understand the human body and all the exercises that target a particular muscle in your back.
There are numerous calisthenics back workouts and exercises that help you in increasing your back strength. These exercises can be done with proper instruction and can help you increase your lower, upper, and middle back muscles.
You should use the correct posture for each exercise and it is recommended that you keep your back straight. You may start with lying on the floor and do stretching and exercises with weights.
Then start by doing calisthenics back exercises and the back workout routine. They can be done with the help of a trainer or someone who knows about these exercises.
In this article, we will be covering some calisthenics back exercises, how to perform them in the best way, and how to choose the right workout for you.
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The Importance of Calisthenics Back Workout/Exercises
The importance and benefits of doing a back calisthenics workout have been touted for years.
A back workout is a must-do if you want a strong core and better posture. Even though there are many great calisthenics workouts for all body parts, the lower back is the hardest to target.
Therefore, working your back properly is one of the most effective ways to ensure that all the other muscles are as strong as they need to be. If your back is weak, then your whole body could suffer.
To prevent muscle imbalances and back issues, there are certain exercises that you need to include in your lower back workout routine. This includes lunges, forward bends, plank variations, and rotational movements like rotations, twists, side plank holds and bridge holds.
That’s why we’re here! We’ve put together an awesome, comprehensive guide on what you need to know and how to achieve those great results. This includes: How to make sure you are working out the right muscles? What is the best equipment you can use? and How to progress effectively?
If you want to strengthen your back and get in amazing shape this year, this guide is a must-read.
Muscles of the Back and Their Functions
They are some of the most important muscles in the body and should be worked on regularly. For this reason, they are called the “muscles of the back”.
While you may think that your back is one long muscle from the top of your neck down to the bottom of your spine, it has several sections.
The latissimus dorsi is a large muscle located on the backside of your shoulder. It provides strength to the back and helps to keep your shoulder joints stable.
The trapezius is a large muscle on the back of your shoulder. It provides strength to the back.
This is the area where your spine meets your hip bones.
Teres Major and Minor
Teres Major (upper back) and Minor (lower back) are the muscles of the back, which extend from the spinous processes of the vertebrae.
The rhomboids have three heads, each of which is responsible for different functions. They are an important muscle group that works to stabilize the spine and prevent slouching.
Posterior deltoids are one of the prime movers of the shoulder girdle, and as such are a mainstay of most back exercises.
This muscle is a broad group of back muscles. These muscles include the muscles that pull your spine upwards and backward.
Calisthenics Back Exercises (Bar; Suspension Trainer; Resistance Band)
Here are some of the calisthenics back exercises you can do to prepare your body to be able to move better, gain muscle, and keep your weight in check.
Back Exercises With a Bar
1. Close-Grip Pull-Ups
To do a close-grip pull up you need to grab onto the bar close-grip and then lower your body until your arms are almost fully extended. If you can’t complete a full rep, just continue lowering until you can.
2. L-sit Pull-Ups
The L-sit pull-up is performed the same way as a close-grip pull-up, the only difference is that you have to lift and hold your legs while doing it.
3. Front Lever Raises
It is a common exercise done to increase your strength and endurance. Many exercises are used to make sure that you can perform the front lever raises without much difficulty.
4. Back Lever
This video shows the method to do the bar back lever. This is a very difficult move in gymnastics. You need to have balance and flexibility. It requires a lot of practice.
5. Dead Hangs
Dead hangs are a form of calisthenics exercise where you hang from a rope using your back muscles, with no weight on your feet.
6. Inverted Row
Inverted Rows are typically done in a horizontal plank position. The objective is to move your body vertically, up and down. This is a great way to work the chest, back, arms, legs, core, etc.
A muscle-up is a gymnastic move that involves lifting your body over the bar using only your arms. The name comes from the fact that to do this move properly, the legs are supposed to be folded underneath the shoulders and the arms straight up the body.
To perform a chin-up, you first need to understand the mechanics of the exercise. This helps you understand how to move your body. A chin-up requires you to pull your head over your shoulders using your back muscles.
Back Exercises With A Suspension Trainer
1. Suspension Bodyweight Rows
The suspension bodyweight row is a full-body exercise that strengthens your back and the muscles that stabilize your spine. The row will also help you tone your abdominal muscles, improve posture and increase flexibility in your shoulders and hips. To perform the suspension bodyweight row, stand and hold yourself in a push-up position.
2. Suspension Australian Pull-ups
Suspension Australian Pull-ups are a type of pull-up, in which you pull yourself up using your body’s weight, as opposed to the suspension. This is achieved by suspending a rope attached to the bar over a pulley, usually placed above your head. These pulleys are designed to allow the body to rotate when it is raised
3. Suspension Face Pulls
The (SFP) is performed the same way as Australian Pull-ups, the only difference is that you pull the suspension trainer directly to your face.
4. Suspension Reverse Flys
It is also called “Reverse Fly” as it works your back muscles by forcing you to lift yourself and sit on top of a suspension trainer. You are then forced to push off against the suspension trainer to work your legs and lower back muscles
Back Exercises With A Resistance Band
1. Band Pull Aparts
Band Pull Aparts are a series of movements that can be performed in various ways, but most commonly you will perform a front pull, and a back pull, and then repeat those two movements at least twice more (to achieve band pull apart). This allows your arms to go straight as they move, giving you a better range of motion.
Hold the resistance band with a shoulder-width grip.
As you pull the resistance band laterally, keep your arms straight and extended to each side.
2. Band Face Pulls
If you wrap a resistance band around your feet, slightly bend your knees, and hold the handles just above your knees.
Pull the band as close to your cheeks as possible without touching your skin. Lower your arms back down and repeat.
3. Band Bent Over Row
First, you need to get a band, then position your hands on your knees, with your arms straight, and your knees slightly bent.
Then, slowly move your arms up and back and then down and back, while moving them in the same manner. The exercise should be performed without letting your hips sway forward or backward.
4. Band Straight Arm Pulldown
Band Straight Arm Pulldown is a great exercise for building shoulder strength and helping to prevent shoulder injuries while improving posture and toning your upper body.
To do the exercise, stand up straight with your back and hold onto the band with both hands, keeping your arms straight out in front of you. Then, slowly lower your arms down by bending your elbows at the same time that you lift your back.
Calisthenics Back Workout/Exercises: (No Bar; No Equipment)
To perform a superman: Stand straight with your feet together, hands at your side, eyes open and face forward. Then, raise both arms, holding them over your head. Bend at the knees, bring your hands down towards the floor, and extend your legs, pointing your toes downward. This is your flying position.
2. Handstand Military Push-ups
A handstand pushup requires you to stand on your hands with your feet together and your back flat against a wall, or floor, and then push yourself up and down.
3. Reverse Snow Angel
This is a basic exercise for learning how to balance your body in any position you find yourself in.
You start on your knees. The goal is to have your body positioned like a snow angel with your head down and hands reaching towards your knees. Once you are balanced, lift your torso until you are standing on your toes. Keep your core engaged throughout the movement and keep your back straight.
4. Bird Dog
Bird dogs are a form of resistance training that works your back muscles and core muscles. They’re easy to do, inexpensive, and versatile—so if you’re looking for a fun new workout, try out these exercises.
Place your hands under your shoulders and your knees under your hips. You don’t want to tilt your head forward or backward as this will cause the eyes to track down the neck which makes it harder for them to keep up with what’s going on around them.
You’ll switch sides on the next repetition. Lift your other leg and the opposite arm.
5. Prone Towel Row
Lie on your back and place a towel over your chest. Slowly roll the towel down your body and around to the front until you are laying in the same position as if you were going to perform a prone row.
Hold this position for a few seconds, then slowly roll the towel up your body and around to the back, returning to the starting position.
6. Prone Cobra
- Lie on the floor with your hands behind your head. Raise your hips off the floor as you slide your arms and legs forward. Then push up with your toes, bringing your shoulders forward, elbows locked, and your core engaged.
- Begin by keeping your body completely upright with your knees bent. As you inhale, keep your torso elevated as high as possible, and think about internally rotating your thumbs away from you and your thumbs meeting together in front of you.
- Try holding the top position for 2 seconds, and slowly return to the start position.
7. Wall Pulls
This is a popular exercise that can help your core muscles and tone your entire body.
First, grab a wall in an incline position. Slowly pull yourself facing the wall using only your arms keeping your legs straight. As you pull yourself up slowly, lift your legs off the floor. Hold this position for about 15 seconds before going into a starting position.
8. Towel Inverted Rows
It is a great exercise for your arms and legs.
1) Start with both hands holding the towel.
2) Inhale deeply and bring your chin up to your chest as you raise the top of your head.
3) Exhale and lower the bottom of your head to your chest as you pull your shoulders back.
4) Repeat steps 1-3 until you feel like your
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These exercises have been developed by a professional personal trainer. And they are the most effective back exercises ever. They will improve your fitness levels as well as tone and strengthen your back.
To do these exercises properly, it is important to remember two things: Keep your back straight; Keep your core muscles engaged. By doing this, you’ll be able to maximize the benefits of each exercise and you will also be increasing the effectiveness of the other ones as well.
- Paul Jarle Mork, Rolf H. Westgaard, Back posture and low back muscle activity in female computer workers: A field study, Clinical Biomechanics, Volume 24, Issue 2, 2009, Pages 169-175,
- M. Sinaki, E. Itoi, H.W. Wahner, P. Wollan, R. Gelzcer, B.P. Mullan, D.A. Collins, S.F. Hodgson, Stronger back muscles reduce the incidence of vertebral fractures: a prospective 10-year follow-up of postmenopausal women, Bone, Volume 30, Issue 6, 2002, Pages 836-841,
Frequently Asked Questions (FAQ)
Can you build your back with calisthenics?
Yes, if you have any problems with your back, you can do a few calisthenic exercises, like the plank or the squat, as they improve your posture.
How do I get a bigger back with calisthenics?
Doing push-ups and pull-ups will help build up muscle mass in your back and core, so you can build a bigger back.
Is it OK to do calisthenics and gym together?
Calisthenics and gym exercise are both aerobic exercises, although the focus of the gym is on weight training.
What exercises go with the back?
The back exercises involve exercises such as sit-ups, push-ups, and crunches. In the process of doing these exercises, the muscles in your back will get strengthened and you’ll have a toned body. These exercises should be done 2 times a week.
How do I activate my back muscles?
To activate your back muscles you have to exercise them by using your back. You should always bend down and then up, bend down again, then lift yourself.