Managing your workouts has never been easier. With the 

, including programs, EVO routines, standalone sessions, and challenges.

 with a single tap and remove them anytime.

Reorganize your schedule with drag & drop

 — just hold and drag a session to another day.

 to your recurring rules (for example, if you usually do an EVO on Mondays but want to move it to Tuesday this week).

Our goal is to make your schedule management 

as simple, flexible, and intuitive as possible

! If you’re in France, the app will automatically appear in French by default.

You can change the language anytime from 

, choosing French, English, or other available options.

As always, we’ve worked to make your experience smoother:

 in countries with daylight saving time (the fix applies automatically after updating).

 for greater stability and overall performance.

Thank you for being part of Calisteniapp!

We know that training requires consistency, discipline, and the right tools. That’s why we work every day to make Calisteniapp the best training app possible. If you find any issues or need help, we’re always here for you:

Update, progress, and keep breaking your limits. 💪

New unified planning in Calisteniapp: manage workouts, routines, and challenges in one place. Now with French support and improved stability.

What's new in Calisteniapp v25.10.0

In calisthenics, the forearms are one of the invisible foundations of performance. Your 

 all depend on them. Moreover, strong forearms are key to 

 to develop them. With your own bodyweight and some specific movements, you can build great strength and endurance. In this article, you’ll discover the most effective 

Why Is It Important to Train the Forearms in Calisthenics?

The forearms are responsible for transmitting force between your hands and the rest of your body. If you neglect them, your progress will stall in many pulling movements. Here are the main reasons why you should train them:

 improves your ability to hang from the bar and perform more pull-ups without losing control.

 strong forearms help you maintain tension during long exercises, preventing early fatigue.

 balanced work on flexors and extensors helps avoid tendinitis and discomfort in wrists and elbows.

 besides achieving a more defined look, you’ll gain stability and coordination throughout your upper body.

 will make you stronger, more resilient, and less prone to injuries. And later, you’ll discover 

The forearm consists of several muscle groups that work together:

 allow you to close your hand and maintain grip.

 rotate the forearm to turn the palm down or up.

In calisthenics, these muscles are activated in nearly all pulling and support exercises. Training them from different 

 (dynamic and isometric) is essential for balanced and complete development.

The 10 Best Forearm Exercises in Calisthenics

 static hanging from the bar — the foundation of all grip strength.

 demands exceptional grip strength and control.

 increase forearm engagement by requiring stronger contraction.

 simulate an irregular grip and develop impressive functional strength.

 with wrists placed above the bar — activate deep flexors and are essential for 

 body leaning slightly backward to reduce load.

Wrist push-ups on the floor (intermediate):

 body leaning forward for maximum intensity.

 hold the position instead of repeating, to strengthen tendons and control.

 perfect for strengthening without overloading joints.

 maintain tension for 15–30 seconds for deep muscle activation.

These exercises develop functional and resilient grip strength — ideal for calisthenics. If you want to take it further, explore our 

 (pronated, supinated, neutral, thick, towel).

 avoid overtraining, as forearm tendons are sensitive.

Frequently Asked Questions About Forearm Training

How many times per week should I train them?


One dedicated session per week or at the end of your pulling workouts.


Yes. Your own bodyweight, a pull-up bar, and the floor are more than enough.


Between 3 and 6 weeks, if you’re consistent and maintain good technique.

Isometric wrist holds on the floor — 3×20 sec

One-arm dead hang — 3×10–15 sec per side

Band isometric wrist extension — 3×30 sec

Strengthen your forearms and improve your grip with 

 and access guided plans to build your grip strength, prevent injuries, and master advanced exercises like the 

Descubre los mejores ejercicios de antebrazo para calistenia. Mejora fuerza, agarre y control corporal con entrenamientos efectivos sin pesas.

Forearm Exercises in Calisthenics: Strengthen Your Grip Without Weights

Abdominal training is much more than an aesthetic goal. A strong midsection improves posture, protects the spine, and enhances athletic performance in any discipline. In this guide, you’ll find 

, organized by type and difficulty level, with technical explanations, tips, and progressions.

Whether you train at home, in a calisthenics park, or at the gym, here you’ll discover 

 suitable for all levels and goals. Some require equipment, but many are 

Types of Ab Exercises and the Muscles Involved

 isn’t just the visible rectus abdominis. It’s a complex group of muscles that work together to stabilize the body and generate strength. Understanding them will help you choose the most appropriate 

The first and most well-known muscle is the 

, the frontal muscle that forms the classic “six-pack.” Its main function is 

, meaning bringing the chest closer to the pelvis. Exercises like the 

 are particularly effective at activating it.

, which include the psoas, iliacus, and rectus femoris. These muscles are involved when we lift our legs or flex our hips, playing a key role in movements such as 

, both internal and external, are responsible for 

. They are activated by exercises involving twisting or side support, such as 

. Strengthening them not only improves abdominal definition but also enhances control and balance during athletic movements.

, including the transverse abdominis, multifidus, and pelvic floor muscles. These are responsible for 

. They are activated during isometric or control-based exercises like the 

. Although they’re not visible, they are essential for lower back health and movement efficiency.

Altogether, these muscle groups work synergistically and should be trained in balance. A complete 

 should include movements involving flexion, rotation, and stability to develop a strong, functional, and resilient core.

1–5: Basic Ab Exercises (for Beginners)

 Keep your knees at 90° to isolate the abs.

 Engage glutes and abs; avoid arching your back.

 Keep your body in a straight line from head to heels; don’t drop your hips.

 Lift with control; avoid using momentum.

 Keep your core tight; don’t bounce your hips.

 Rotate from the torso, not just the arms.

 Avoid arching your lower back; control the descent.

 Keep your lower back pressed into the floor; exhale slowly.

11–15: Medium–High Difficulty Ab Exercises

 Move forward without losing lower back alignment.

 Avoid swinging; lift your legs with control.

 Coordinate arms and legs; maintain abdominal tension.

 Fully extend your legs; keep shoulders active.

 Adjust hand placement relative to your legs to change difficulty.

 Keep your body rigid; control the descent.

 Move your legs like windshield wipers with full control.

 Start in an L-sit and lift up toward a toe-to-bar while staying upright.

 Similar to the V-ups but holding a hollow body position at the beginning of each rep.

 Hold for 10–20 seconds; control your breathing.

How to Include These Exercises in Your Routine

The frequency and combination of exercises depend on your level:

 3 sessions per week, choosing 3–4 basic exercises (e.g., crunch, plank, hip raises, side plank).

 Alternate dynamic and isometric exercises, combining trunk and leg movements.

 Incorporate HIIT-style or full-body routines that include advanced core exercises like 

 not only improves appearance but also overall body function. The main 

✔ Improved posture and lower back health
✔ Greater stability and body control
✔ Enhanced athletic performance
✔ Increased muscle definition and aesthetics

, a strong core is essential for any physical discipline.

, you can train your abs in a structured way through 

guided routines, level-based progressions,

. Choose your goal—build strength, define your core, or improve performance—and let the app guide you step by step.

 and train your abs from home, the park, or the gym.

Discover the 20 most effective ab exercises to train and strengthen your core through calisthenics.

Top 20 best Ab exercises in Calisthenics

, good posture, and a functionally strong body. Thanks to 

, you can work all the muscles of your back without the need for machines or weights, using only your own body weight.

, organized by level, that you can easily include in your routines to build 

What Muscles Does Calisthenics Work in the Back?

 in an integrated way, developing both strength and body control. The main muscle groups involved are:

 the largest back muscle, responsible for pulling movements and width in traction exercises.

 stabilize the shoulder blades and help maintain proper posture during movements.

 bring the scapulae closer together and improve scapular stability.

 assist in shoulder rotation and adduction.

 small but essential muscles for shoulder health and efficient pulling motion.

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

, arranged from easiest to hardest. You can use them as a 

, advancing gradually as your strength and technique improve.

Lie face down or face up with your elbows supported and perform 

, 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.

, 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

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.

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

With your body suspended and legs in an “L” position, perform 

. This is an advanced movement requiring great core strength and body control.

These increase power and are key for progressing toward the 

. 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 

, ideal for developing unilateral strength and control.

. 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.

. 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 

, and combine them with push and leg days.

Pull – Push – Legs – Core or Full Body

Pull – Push – Legs – Push – Legs/Core

Pull – Push – Legs – Pull – Push – Legs/Core

This setup allows you to train in a balanced way and integrate both 

Increase difficulty only when you can perform 

 develops with consistency and months of practice.

 exercises to improve shoulder health and posture.

Want a personalized routine that adapts to your level and progress?
Try the 

 on Calisteniapp. The system runs an initial test and then adjusts the exercises and difficulty automatically based on your performance. After each session, the app analyzes your feedback and suggests new goals and variations to keep you improving.

training your back with calisthenics without weights

, at home or in the park, with smart and effective programming.

Discover the 10 best calisthenics back exercises — strengthen your lats, traps, and rhomboids without using weights.

What's new in Calisteniapp v25.10.0

🗓️ New Unified Planning View

🌍 French Officially Supported

🛠️ Improvements and Fixes

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NEW ARTICLES EVERY WEEK

Forearm Exercises in Calisthenics: Strengthen Your Grip Without Weights

Top 20 best Ab exercises in Calisthenics

10 Calisthenics back exercises

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