Calisthenics Back Workout: 19 Powerful Exercises and Workout Routine

Calisthenics back workout is an incredible way to build muscle and improve your strength. The movements in calisthenics use your body weight rather than equipment to build strength. Though, you may find that sometimes, people do include some equipment such as bars, bands, and rings to provide resistance.

In this article, we will take a look at 19 powerful calisthenic back exercises for you to consider including in your next workout routine.

Key Takeaways

• Calisthenics is an exercise that uses your body weight to build strength.
• Some benefits of calisthenics apart from building strength are that it helps with mobility, boosts cardiovascular fitness and improves mind-body connection.
• You will find 19 of the best calisthenic back exercises to do in this article.
• You will also find a simple 15-minute calisthenic back workout routine.

What is Calisthenics?

Calisthenics is a form of exercise that requires the weight of your body to build muscle strength and improve flexibility, amongst other benefits. It involves performing a variety of bodyweight exercises or movements.

As such, you can perform calisthenics exercises anywhere— at home, at the gym, or at a fitness area!

Benefits of Calisthenics

Doing calisthenics may offer a bunch of health benefits. Here are some of them.

1. Builds strength

Doing calisthenics can help you to build serious strength. These exercises typically engage major muscle groups simultaneously, which helps to develop muscle and functional strength. Certain exercises such as push-ups or pull-ups helps to improve overall strength.

2. Helps with mobility

Many calisthenic exercises involve a full range of motion, which helps increase joint flexibility and muscle elasticity. This is essential for preventing injuries and improving overall mobility.

3. Boosts cardiovascular fitness

If you are doing highly intense calisthenic workouts, it makes your heart pump harder, helping to strengthen the heart muscles. This increase in heart rate not only improves your heart health and stamina, it improves your overall cardiovascular fitness level.

4. Improves brain-body connection

Calisthenics requires a lot of focus on form, balance, and control. This means that you have to be constantly aware of how your body is moving and ensure that you are engaging the right muscles. This mind-body connection improves your overall exercise technique and performance.

5. Can be done anywhere

One of the best things about this form of exercise is that it is highly versatile. This means that it can be done almost anywhere and everywhere! This flexibility and convenience make it easy to maintain a consistent workout routine.

19 Best Calisthenics Back Exercises

Now that we understand the benefits of calisthenics a little better, let’s go back to our focus on calisthenics back exercises. It is important to have some back exercises in your workout routine as it will help to prevent you from injuries and back pain.

This is why we are sharing the 19 best calisthenic back exercises that you can do, for your next workout.

1. Pull-Ups

Target muscles: Latissimus dorsi, biceps

How to do it:

1. Start by having your hands on a pull-up bar, approximately shoulder-width apart.
2. Ensure that your palm is facing an outwards direction.
3. Keep your legs slightly off the ground as you grip onto the bar for support. Once hanging, engage your core muscles, arms and back muscles as you bend your elbows and pull yourself up.
4. Pull yourself up until you feel that your lat muscles are activated.
5. Extend your elbows and lower yourself back to the starting position.
6. Repeat this as many times as desired.

2. Chin-Ups

Target muscles: Target muscles: Latissimus dorsi, biceps

How to do it:

1. To do a chin-up, start by having your hands on a pull-up bar, approximately shoulder-width apart.
2. Ensure that your palm is facing an outwards direction.
3. Keep your legs slightly off the ground as you grip onto the bar for support. Get into a dead hang position.
4. Once hanging, engage your core muscles, arms, and back muscles as you bend your elbows and pull yourself up.
5. Pull yourself up until your chin is slightly above the bar and the bar is near your collarbones.
6. Extend your elbows and lower yourself back to the starting position.
7. Repeat this as many times as desired.

3. Inverted Row

Target muscles: Upper back, biceps

How to do it:

1. Set the bar at the barbell rack (or your rings) around waist level.
2. Position yourself underneath the bar, ensuring that you are facing up.
3. Grab onto the bar with an overhand grip, slightly wider than shoulder-width apart.
4. Pull yourself up until your chest touches the bar. You should be engaging your abs and glutes throughout this movement and maintain your body in one straight line.

You may also like: Pendlay Row: Exercise Guide

4. Australian Pull-Ups

Target muscles: Upper back, biceps

How to do it:

1. Position yourself under a low bar with your hands shoulders-width apart, and arms straight. You should be gripping in an overhand grip.
2. Pull the bar straight to your chest whilst keeping your body in a straight line. Engage your deltoids and biceps muscles.
3. Ensure that you are pulling your shoulder muscles together when you are at the top.
4. Slowly lower yourself back down to the starting position.
5. Repeat as many times as needed.

5. Superman

Target muscles: Lower back, glutes

How to do it:

1. Lie on the floor in a face-down position. Keep your legs straight and your hands extended in front of you.
2. Keeping your head in a neutral position with a soft double chin, slowly lift your arms and legs together until you feel your shoulder muscles contracting.
3. Aim to lift yourself as high as you can. Engage your belly to help you go up further.
4. Lower your arms, legs, and belly back to the floor. Repeat this as desired.

6. Plank Rows

Target muscles: Upper back, core

How to do it:

1. For this exercise, you will require dumbbells. Start by getting into a high plank position, gripping a dumbbell in each hand.
2. Ensure that your back is straight and arms in line with your shoulders.
3. In this position, row one arm up. Keep your elbows tucked close to your ribcage as you row.
4. Repeat the row movement on the other side. Keep alternating your arms, always making sure that your core is engaged.
5. Repeat the movement as desired.

7. Archer Pull-ups

Target muscles: Latissimus dorsi, biceps

How to do it:

1. Stand below a pull up bar, grab the bar in an overhand grip with your hands shoulder-width apart.
2. Bend your elbows as you pull yourself up, until your chest reaches one side of your arm. The other side of your arm should be kept extended.
3. Pause at the top before coming back down to your starting position.

8. Reverse Snow Angels

Target muscles: Upper back, shoulders

How to do it:

1. Lie on the floor, facing down with your legs straight.
2. Your arms should be by your side with your palms facing down.
3. Lift your arms slightly above the ground and move them so that your thumbs meet, over your head.
4. Once they are above your head, move it back down to your sides. Repeat this as many times as you can.

9. YTW Raises

Target muscles: Upper back, shoulders

How to do it:

1. Place both feet on the ground, shoulder width distance. Hinge forward with your hips so that your body is about 45 degrees angle. Keep a soft bend in the knees.
2. Extend your arms directly below your chest, with your palms facing together.
3. Slowly raise your arms forward and upward until your arms are in line with your ears and they resemble the shape of a ‘Y’.
4. Then bring it back down, and raise your arms again but this time in an outward and upwards motion. Your arms should be in line with your shoulders to form a ‘T’ shape.
5. Rotate your arms and shoulders inwards so that your palms face your body. Raise your arms upwards and outwards, bending your elbow to form a 90-degree angle.
6. Go back to the start and repeat this.

10. Back Extensions

Target muscles: Lower back

How to do it:

1. Lie face down on a hyperextension bench, and ensure that your ankles are tucked beneath the footpads.
2. With your body straight, cross your arms in front of you.
3. Bend forward slowly at the waist as far as you can, keeping your back flat.
4. Pause for a moment at the bottom before driving your body back up.

11. Hollow Body Holds

Target muscles: Core, lower back

How to do it:

1. Lie on the floor with your legs extended and your arms by the side.
2. Engage your core to ensure that your back is in a neutral position.
3. Keep your abs contracted and raise your legs 2-3 inches above the floor.
4. Raise your head up and extend your arms behind you. Hold this position for about 30 seconds before lowering yourself back to the starting position.

12. Single-Arm Rows

Target muscles: Upper back, biceps

How to do it:

1. Holding a dumbbell in your left or right hand, bend over and place one hand and one knee on a bench. This will help to support your body weight.
2. Ensure that your hands are placed directly under your shoulders and your knees positioned directly under your hips.
3. Pull the dumbbell upwards by bending your elbow and pulling your upper arm backward. Keep your elbows close to the side of your body.
4. Gently bring the dumbbell back down, still maintaining a flat back with your shoulders pulled back slightly.

13. Glute Bridge

Target muscles: Lower back, glutes

How to do it:

1. Lie on your back and set your knees about shoulder-width apart. Keep your feet flat on the ground and knees bent.
2. Lay your arms flat at the sides of your body.
3. Slowly raise your hips, engaging your core and squeezing your glutes.
4. Raise it up as high as you can without over-arching your back. Your body should be kept in one straight line.
5. Squeeze your glutes at the top for a few seconds before lowering your hips back down.

14. Swimmer

Target muscles: Lower back, glutes

How to do it:

1. Lie face down on the floor with your arms stretched out in front of you.
2. Lift your arms, chest and legs up, away from the floor. Keep your chin tucked.
3. From here, lift your right arm and your left leg slightly higher at the same time. Switch to the other side.
4. Keep alternating your arms and legs together. Imagine as if you are in a swimming position.

15. Push Ups

Target muscles: Upper back, chest

How to do it:

1. Start in a high plank position. Place your hands on the floor and position them shoulder-width apart.
2. From here, bend your elbows to lower your chest towards the floor. Keep your elbows close to your body.
3. When your chest is just slightly above the floor, extend your elbows and bring yourself back up to. starting position.

16. Planks

Target muscles: Lower back, abs

How to do it:

1. Begin in the plank position, face down with your forearms and toes on the floor.
2. Your elbows should be directly under your shoulders as you gaze down.
3. Engage your core muscles and glute muscles to keep your torso and body in a straight line.
4. Hold this position for 30 seconds to 1 minute. Then lower yourself back to the floor to rest.

17. Front Lever

Target muscles: Upper body, shoulders

How to do it:

1. Start by hanging from a pull-up bar with an overhand grip.
2. Tuck your knees to your chest, holding your body horizontally.
3. Extend both legs out straight and keep your body completely horizontal. Maintain this tension throughout your body.

18. Reverse Fly

Target muscle: Upper back, shoulders

How to do it:

1. Stand with your feet shoulder-width apart. Hinge at the hips and lean forward slightly.
2. Keep a slight bend in the knees and ensure a flat back.
3. Let your arms hang forward in front of you, palms face front, with your thumbs up.
4. Squeeze your shoulder blades to raise both arms straight back in a fly motion.
5. Reverse the movement as your bring your arms back down.

19. Bird-Dog Exercise

Target muscles: Lower back, glutes

How to do it:

1. Begin on all fours in the tabletop position.
2. Ensure that your knees are directly under your hips and your arms under your shoulders.
3. Maintain a neutral spine by engaging your core muscles.
4. Draw your shoulder blades together as you raise your right arm and left leg. Extend them both outwards.
5. Lower back down to the starting position and repeat the same on your left arm and right leg.
6. Keep alternating until you reach the desired number of repetitions.

15-Minute Calisthenic Back Workout Routine

Now that you have an idea of what exercises you can do, you may want to create a back workout routine to follow. Here is a simple 15-minute calisthenic back workout routine that you may consider trying:

Warm-Up (3 minutes):

1. Arm Circles: 30 seconds each direction
2. Jumping Jacks: 1 minute
3. Dynamic Stretches: 1 minute (focus on back and shoulder mobility)

Workout (10 minutes):

1. Inverted Rows:
   • 3 sets of 10 reps
   • Rest 30 seconds between sets
2. Superman Exercise:
   • 3 sets of 15 reps
   • Rest 30 seconds between sets
3. Pull-Ups or Assisted Pull-Ups:
   • 3 sets of 8 reps (use a resistance band if needed)
   • Rest 30 seconds between sets
4. T-Raises:
   • 3 sets of 12 reps
   • Rest 30 seconds between sets
5. Plank with Shoulder Taps:
   • 3 sets of 20 taps (10 per shoulder)
   • Rest 30 seconds between sets

Cool Down (2 minutes):

1. Child’s Pose: 1 minute
2. Cat-Cow Stretches: 1 minute

Conclusion

There you have it! These are some of the best calisthenics exercises that you can do for your back and build the back muscles that you need. The back muscles are essential to supporting our spine and entire back so you want to make sure that you are keeping it strong.

For More Resources

The Ultimate Calisthenics Workout Plan With PDF

Back Fat Exercises: Easy At-Home Workouts, No Equipment Needed

Vertical Pull Exercises: 3 Movements For Beginners