Calisthenics Back Workout: The Best Back Exercises
So you have questions like:
- What calisthenics back exercises can I do to get a stronger back?
- How often can I train my back?
- Which are the best calisthenics back exercises for the upper back? And for the lower back?
- Do I need any equipment to train my back?
I have written this article to answer all these questions and more.
Make sure you read until the end to get all the information you need to start exercising and developing a strong back, which is very important for more advanced calisthenics exercises.
The Best Calisthenic Back Workout Routines
Here, I provide you with a couple of workout routines focusing on upper back muscles.
These apply to beginners to intermediate.
Make sure you warm up properly before starting any workout routine.
A 5-minute jog, 5-minute rope jumping, or anything that increases your heart rate will do. You’ll know when you are ready to start your workout.
And remember to stretch your muscles when you finish.
Table of Contents
Beginner Calisthenics Back Workout Program (Targets upper back and biceps)
| Exercise | Sets | Reps |
| Australian Pull Ups | 5 | As many as you can |
| Bodyweight inverted rows | 5 | As many as you can |
| Negative Pull Ups* | 5 | As many as you can |
| Chin Ups Holds** | 5 | As many as you can |
| T Flys with a suspension trainer | 5 | As many as you can |
*If you are a beginner and need help with the pull ups, you can get assistance using resistance or elastic bands to go all the way up (concentric phase), then let go of the band and slowly go down (eccentric phase)
** For the chin ups holds, if you need help, use the same technique for the concentric phase, then let go of the band, keep the hold for 5 seconds, and repeat.
Why “As Many As You Can”?
We are all different.
One person could perform 10 reps, but maybe I can only go for 3 reps. 3 reps are better than zero.
So, start with ‘As many as you can” reps, and increase the reps when you are ready. Increase progressively. This means even doing 1 more rep next time is progression.
Intermediate Calisthenics Back Workout Program (Targets upper back and biceps)
| Exercise | Sets | Reps |
| T Flys with a suspension trainer | 5 | As many as you can |
| Gimnastic Rings Pull Ups | 5 | As many as you can |
| Pull Ups | 5 | As many as you can |
| Chin Ups | 5 | As many as you can |
| Chin Ups Holds | 5 | As many as you can |
Now, Let’s Target Your Lower Back
| Exercise | Sets | Reps |
| Bird Dogs | 5 | As many as you can |
| Superman Holds | 5 | As many as you can |
| Planks | 5 | As many as you can |
Benefits Of A Calisthenics Workout Plan
- It may get you fit
One of the main benefits of calisthenics is that it can help you get fit. It involves using your own body weight as resistance, which can help build strength and improve your overall fitness.
Regular calisthenics workouts can improve cardiovascular health, increase muscle tone and definition, and improve overall body composition.
- Improves mental well-being
Did you know that regular calisthenics can do wonders for your mental well-being?
Exercise is known to produce endorphins that help improve mood, decrease stress and enhance self-confidence.
- May help to grow your muscles
Calisthenics may help to grow your muscles if you make sure you progressively overload on your exercises and workouts consistently.
I have discussed the progression overload previously.
- With proper nutrition, rest and recovery, you may be able to lose fat
No amount of exercise can make up for a bad diet full of high-calorie-dense foods.
Make sure you visit your doctor of dietician to discuss how you can improve your diet and to align it to your goals.
- Depending on the exercises included, it may hit most of the muscle groups
Most calisthenics exercises are compound movements. What this means is that you use more than one major joint when performing the exercise. Eg, when you do a pull-up, you engage at least with your wrist, elbows, and shoulders. You’ll also need to engage your core to maintain balance.
This is why pull-ups and chin-ups are way more difficult than just doing dumbbell curls for the biceps at the gym.
Register to download your Calisthenics Back Exercise Program in PDF
A Bit Of Back Anatomy
Back is a difficult muscle to train and develop, even for me, who prepared for a competition.
The reason is that we don’t see it, and we tend to neglect how many exercises and what type of exercises we need to do.
The back is made of a lot of complex muscles, but when we train our back, we focus on these main muscles:
- The Rhomboids
- The Latissimus Dorsiz
- The Rear Deltoid
- The Trapezius
The calisthenics back workout routine I provided previously will make sure all the muscles are trained.
I can’t progress and can only perform X number of reps. What can I do about it?
It has happened to me when doing pull ups that I can’t get past a number of reps.
Here is when the assisted pull-ups come into play. This is an excellent exercise in which you’ll use a resistance band wrapped over the top of the pull-up bar, and the feet or knees rest on the bottom part of the resistance band.
The assistance the band provides is concentrated at the bottom of the movement (where the band is most stretched), reducing its effect as you go up and engage your back muscles (where the band is less stretched or not at all).
This configuration will enable you to continue exercising while you receive a slight help from the band at the bottom.
It’s important to note that while resistance bands can be helpful for building strength and proper form, they should not be relied on all the time.
Another trick is using any aid to get to the top of the bar, then slowly lowering your body.
How To Progress In Calisthenics Back Workout Exercises?
The answer to this is known as Progressive Overload. I have spoken about this in my other articles.
Progressive Overload doesn’t apply to back or leg muscles. It applies to any muscle and workout.
To continue making progress in terms of leg development, muscle growth, strength development, or other fitness objectives, it’s important to gradually increase the intensity, resistance, or load of an exercise over time. This principle is known as progressive overload and is rooted in the idea of pushing harder than last time.
You can achieve this in a number of ways:
- Increase the number of reps the next time you perform the exercise, it could be only 1 more rep
- Increase the number of sets the next time you perform the exercise, it could be only 1 more set
- Decrease the rest time, even if it is 10 seconds less
- Increase the resistance weight the next time you perform the exercise, even if it is 0.5 pounds
- When doing pull-ups, try placing your hand slightly wider than shoulder-width. It will be more challenging as you put your hands apart wider (as long as it is comfortable to you)
- Manipulate tempo by performing the exercise slower
If you want to know more about progressive overload, make sure you read this article: Are You Not Using The Milo Of Croton Progressive Overload Method In Calisthenics?
How Often Should I Do A Complete Back Workout?
- In short, 3 times in a period of 2 weeks
- Do not train your back if you are still too sore from the previous session and it doesn’t let you perform the movement with proper form. A proper form will make the most of your workout and help reduce the risk of injuries.
- Do not train your back if you are injured
Can I Train My Back Without Equipment?
Let’s face it: you’ll need to grab a bar to hang from to train your back.
If you train at a park that has pull up bars, you don’t own the equipment, but you still use the bars to be able to hang your body.
If you are serious about your back development and build muscle, it’s best to find some equipment that include:
- Pull-up Bar
- Elastic Bands if you need help to progress
- Weighted Vest or Dips Bels if you want to add weight to your pull-up exercise
- Suspension Trainer
How Can I Build My Back Without Pull-Ups?
If, for any reason, you can’t do pull-ups, there are other exercises that can help you build your back. Other several exercises are listed below.
Do push-ups work the back?
Push-ups should not be considered a back exercise. It may help to keep your core stable during the push-ups, which is an exercise to target your chest.
The Best Bodyweight Back Exercises You Can Do At Home
These exercises use and will train your back at home:
Beginner’s Exercises For Upper Back
- Australian Pull Ups
- Negative Pull Ups
- Chin Ups Holds
Intermediate Calisthenic Back Exercises for Upper Back
- Chin Ups
- Pull Ups
- Ring Rows – these are great for lats (you can also do these with the suspension trainer)
- T Flys (with suspension trainer)
Advanced Calisthenics Back Exercises – Train Your Back Without Knowing!
- Climbing (Rope Work)
- Peg Boards
- Pull Up Row
- Head Bangers
- Muscle Ups
Lower Back Calisthenics Exercises (no equipment needed)
- Supermans (for upper and lower back muscles)
- Reverse Snow Angel (for upper and lower back muscles)
- Cat-Cow (for upper and lower back muscles)
- Dolphin Kick (for glutes and lower back)
- Hip Hinge (aka Good Mornings) (for lower back)
- Bird Dog (for lower back)
Continue learning about calisthenics and read my post: The Ultimate Calisthenics Exercise List I Wish I Had (Beginner to Advanced).
Let’s Wrap U
In conclusion, embarking on your calisthenics journey to strengthen your back is a wise decision.
I hope this guide has equipped you with the essential information you need to begin your back workout program.
Remember, Rome wasn’t built in a day, and neither will be a strong back.
Consistency, patience, and proper form are your best allies here.
As you embark on your calisthenics back exercise routine, keep these key takeaways in mind:
- Start Slowly: If you’re new to calisthenics, it’s crucial to begin with the basics and gradually progress to more challenging exercises. Focus on mastering proper form before adding intensity.
- Listen to Your Body: Pay attention to how your body responds to the exercises. If you experience pain or discomfort, you must assess your form and consider seeking guidance from a fitness professional.
- Stay Consistent: Consistency is the key to success in calisthenics. Stick to your workout plan, and you’ll see gradual improvements over time.
- Nutrition and Rest: Don’t forget the importance of a nutritious diet and adequate rest in your fitness journey. Your body needs proper nutrition and time to recover to grow stronger.
- Seek Guidance: If you’re unsure about any aspect of your calisthenics workout program, consider working with a certified fitness trainer who can provide personalized guidance and ensure you’re on the right track.
All the best!
Related article: How to start? Calisthenics For Beginners With Program
