One of the biggest advantages that calisthenics offers as a training method is the possibility of working your muscles and doing effective routines without the need for equipment.

Although bar parks are characteristic of our sport, there are many people who train calisthenics at home, simply doing exercises on the floor, on a wall, with a box and almost nothing else

But this approach has a small problem, back and biceps training. You see, using only the floor, the wall and some bench or box it is very easy to do super complete push workouts (pectoral, triceps, shoulders, upper trapezius), leg workouts, abdominal workouts, cardio workouts, and so on.

But with these resources it is not so easy to train pull movements (back, biceps, middle and lower trapezius, posterior deltoids...), since normally this training is associated with traction work on a bar in the case of calisthenics.

But, this does not mean that it is impossible, and today we are going to see how to achieve an effective workout of these muscles without using equipment, or with resources that we can find at home.

Floor work without equipment

There is an exercise called scapular retractions on the floor, in which, lying face up, we press with our elbows to raise the upper part of the back.

With this movement we work the pulling muscles and, depending on whether we place the elbows closer to our side or further away, we will focus more on working the lats or on working the posterior deltoid and middle and lower trapezius, respectively.

The technique of this exercise can be a little complex at first. The most important thing to keep in mind is not to perform the movement by leading with the neck, but rather let the upper and middle back promote the movement of the head.

If it is very difficult for you, you can do it in an elevated position, using chairs or a sofa.

And if you want to add difficulty you can use pauses, slow negatives and you can also add weight to your chest.

Working with chairs and tables

One of the best exercises to work the pulling pattern in calisthenics, and one that we have especially recommended on previous occasions, is the Australian pull-ups, which consist of doing this pulling pattern on a low bar with your feet flat on the floor.

What interests us, in this case, is that with a pair of chairs or a sufficiently robust table you can perform this exercise, so that could be an option.

Check the chairs and tables, or any other substitute you can think of and check carefully if you can do Australian pull-ups using them as support, as it could be an optimal addition to your back routine without equipment.

In addition, you have a large number of variations, with which you can add difficulty and progress.

Working with water bottles or similar

Another option is to use water bottles or other heavy objects such as dumbbells to do rowing and fly exercises. These are the classic exercises you would do with dumbbells at the gym but in a home version.

Working with elastic bands

If you have elastic bands you can do different rowing and fly exercises with them, achieving a complete stimulus for all the pulling muscles.

Routine

Click here or follow the QR for a complete routine with the above exercises.

With all these options you can do a complete back workout at home. If you need other routines for all muscle groups you can look at our section of routines without equipment. I hope it helps you.

By Yerai Alonso