10 Calisthenics back exercises

Training your back is essential to maintain muscular balance, good posture, and a functionally strong body. Thanks to calisthenics, you can work all the muscles of your back without the need for machines or weights, using only your own body weight.

In this article, you’ll discover 10 effective calisthenics back exercises, organized by level, that you can easily include in your routines to build strength, control, and stability.

What Muscles Does Calisthenics Work in the Back?

Calisthenics activates the back muscles in an integrated way, developing both strength and body control. The main muscle groups involved are:

• Lats (Latissimus dorsi): the largest back muscle, responsible for pulling movements and width in traction exercises.
• Middle and lower trapezius: stabilize the shoulder blades and help maintain proper posture during movements.
• Rhomboids: bring the scapulae closer together and improve scapular stability.
• Erector spinae: maintain the spine upright and stable.
• Teres major and minor: assist in shoulder rotation and adduction.
• Scapular stabilizers: small but essential muscles for shoulder health and efficient pulling motion.

These back muscles in calisthenics work together in every exercise, strengthening both the posterior chain and overall muscle coordination.

The 10 Best Calisthenics Back Exercises

Below you’ll find a selection of calisthenics back exercises, arranged from easiest to hardest. You can use them as a training progression, advancing gradually as your strength and technique improve.

1. Scapular Retractions on the Floor

Lie face down or face up with your elbows supported and perform scapular retractions, slightly lifting your torso off the ground. This exercise strengthens the scapular stabilizers and improves posture.

2. Dead Hang and Scapular Retractions on the Bar

Hang from a bar with your arms extended and perform scapular retractions, activating your lats without bending the elbows. Over time, increase the range of motion or try performing them one-handed.

3. Australian Pull-Ups

Also known as body rows, these can be done with a low bar, gymnastic rings, or even a sturdy table or chairs. You can vary the grip (supinated or pronated) or adjust your body angle to modify the difficulty. A higher bar makes it easier for beginners.

4. Isometric, Negative, and Partial Pull-Ups

Perfect for beginners to start training the back with calisthenics without weights. Hold the top position (isometric), control the descent (negatives), or work through partial ranges of motion depending on your level.

5. Pull-Ups

The classic calisthenics back exercise. It works the lats, traps, and rhomboids. Change your grip (overhand, underhand, neutral) to target different areas of the back.

6. Bar Rows

With your body suspended and legs in an “L” position, perform bar rows. This is an advanced movement requiring great core strength and body control.

7. Explosive Pull-Ups

These increase power and are key for progressing toward the muscle-up. You can pull your chest to the bar, release the bar at the top, or even add a clap. Try the underhand version, pulling the bar toward your belly or hips.

8. One-Arm and Archer Pull-Ups / Australian Rows

Asymmetrical progressions that challenge stability. Variations include archer pull-ups, typewriter pull-ups, and one-arm pull-ups, ideal for developing unilateral strength and control.

9. Muscle-Up

An advanced exercise that combines pulling and pushing. The first phase heavily activates the back, especially the lats and rhomboids. It requires solid technique, power, and a strong foundation in explosive pull-ups.

10. Front Lever Progressions

One of the most demanding calisthenics back exercises. It trains the lats, core, and scapular stability. Practice isometric and dynamic versions: tucked, advanced tucked, half front lever, and full front lever.

How to Integrate These Exercises into a Weekly Routine

To see results, structure your training based on your level and available time. It’s common to dedicate 1 or 2 back days per week, within your pull days, and combine them with push and leg days.

Example Distribution:

• 3 days Pull – Push – Legs
• 4 days Pull – Push – Legs – Core or Full Body
• 5 days Pull – Push – Legs – Push – Legs/Core
• 6 days Pull – Push – Legs – Pull – Push – Legs/Core

This setup allows you to train in a balanced way and integrate both calisthenics back routines and full-body workouts, depending on your goals.

Tips to Progress in Back Exercises

• Prioritize perfect technique before attempting harder variations.
• Increase difficulty only when you can perform 10–12 controlled reps.
• Be patient — back strength develops with consistency and months of practice.
• Track your workouts to apply progressive overload and stay motivated.
• Include scapular retraction exercises to improve shoulder health and posture.

These principles are essential to progress in calisthenics safely and sustainably.

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By Yerai Alonso