A strong, wide back—such a blatant display of strength and dominance with Back Calisthenics.
The back has a huge impact in your body structure, but also for maintaining good posture and correcting imbalances calisthenics workouts are important which are mostly common among calisthenics athletes, . The reality is that the waist has a huge impact on your posture, athletic performance and overall health in the world of calisthenics. Back calisthenics is the training of building strong back muscles. Building muscle in your back will result in many health benefits and improved physical abilities to perform at your best in your fitness journey and everyday life. This post will teach you how to strengthen your waist with back calisthenics exercises so you can get the look and feel of a strong athlete!
What can back calisthenics exercises do?
Back calisthenics exercises can build lean, strong muscles throughout your core.
These exercises use body weight, bars, bands and rings, along with other pieces of equipment that allow your body weight to provide resistance.
There are tons of exercises you can do to effectively hit every angle of your back, from erectors to lats and rear delts, with little or no equipment!
Here we’ll outline some of our favourite calisthenic back exercises for all skill levels. From here, you can choose your favourites to create a calisthenics back workout no bar to meet your goals and needs.
Calisthenics exercises are shown to:
• Improve posture
• Reduce fat intake.
• Improve strength
• Increased muscle mass
Importance of back calisthenics:
The posterior chain is made up of an array of muscles that are located on the back, including all the major muscle groups of your posterior chain. This set includes
- Rhomboids
- Latissimus Dorsi
- Posterior Deltoids
- Trapezius, Glutes
- Hamstrings
- Erector Spinae
- Triceps
The importance of training this group is twofold: First, because it has such an impact on our posture. Second, it helps stabilize us against injury when we’re doing other exercises and movement patterns.
What muscles do calisthenics work?
When these muscles are not strong enough, they can cause your spine to arch forward which will lead you to bad habits with poor body alignment. The position of your spine also affects how much oxygen is pumped around your body , so if you have lower back weakness or posture problems, your posterior chain Training can do wonders for your posture.
After all, back calisthenics helps you build your back muscles which will help correct any sagging or rounding that is occurring as a result of weak shoulder blades and/or hamstrings. A strong upper back can also improve mobility for many people with thoracic outlet syndrome, a painful condition caused by pressure on the nerves running from the neck under the armpit to the hands.
Additionally, training the back can eliminate muscle imbalances that can cause movement disorders in other parts of the body, resulting in injury.
The Best Back Calisthenics Exercises for You:
Pull-Ups
Pull-ups are one of the best bodyweight exercises for your back with many significant benefits.
They work your middle back (lats), upper back muscles (traps, scapular muscles), biceps (skeletal muscles) and core muscles. To do pull-ups, you’ll need a pull-up bar or get a power tower.
With a small investment, you can hang a pull-up bar on a door frame or install a power tower in your home.
Depending on your wellness level, you can try different pull-up variations such as chin-ups and neutral grip pull-ups.
Chin Ups
Resistance Band Straight Arm Pulldown
The resistance band straight arm pulldown works for multiple muscle groups simultaneously.
It works your lats, posterior delts, rhomboids, teres major muscle, triceps(striated muscle) and core.
You will require a resistance band to perform this exercise.
Resistance bands are great for strength training. They are affordable, light, effective, and allow for a wide variety of exercises.
Plus they won’t crack your floor and you can easily take them with you when you travel.
Reverse Snow Angel
The Reverse Snow Angel is another back calisthenics exercise that works your traps, rear delts and smaller muscles around your shoulder blades which are often overlooked. These muscles are necessary for proper posture and shoulder health. The reverse snow angel exercise is done on the ground. Lie face down on the floor, keep your back straight, and bring your arms close to your ears. Keep your elbows straight and raise your arms slightly off the floor. Bring your arms close to your body, keeping your arms in a straight line. Then return your arms to the starting position without losing tension in your back and upper shoulders.
Inverted Rows
Inverted rows are a great compound movement to build your back using only your body weight.They work your skeletal muscles, rear delts, lats, traps, and scapular muscles.Two of the best ways to do this exercise are with a gymnastic ring or TRX. They are both fairly inexpensive and very effective for back calisthenics exercise. Grasp the TRX or gymnastic rings with your back facing the ground. Lower yourself close to the ground. Keep your arms straight and press your shoulder edges, pull yourself up and bring your elbows behind your back. Then slowly lower yourself down. The more parallel to the floor you are, the more difficult this exercise will be.
Face Pulls
Muscle Ups
Lifting muscles is the hardest exercise on this list.
It requires not only a lot of strength but also excellent technique.
Muscle-ups work your entire upper body, not just your back.
It starts just like a regular pull-up, but you lift yourself explosively over the bar.
The muscle above engages your core, triceps and pecs the most.
Reduce Lower Back Pain to zero with Lower Back Calisthenics:
How can I train my back muscles at home? How do you strengthen your lats?
If your mind is filled up with such questions then the below section will help guide you on how can you reduce your lower back pain.
Low back pain (LBP) is the most common chronic pain problem in the United States, with 60 to 80 per cent of adults struggling with it on a regular basis. Although many conditions can lead to LBP, insufficient core strength is a common cause.
Sedentary jobs and increased sitting time can lead to muscle imbalances and core muscle weakness, increasing the risk of low back injury.
Lower back pain is caused by the interconnection and overlapping of TENDONS and MUSCLES, and NERVES and NERVE ROOTS that travel from the lower back to the feet. Additionally, lower back pain can be caused by both small and complex joints and intervertebral discs.
The most neglected area of the body in terms of calisthenics exercises is the lower back.
Calisthenics Back pain could be a common and enervating condition. With a correct routine, you’ll strengthen your core and striated muscle muscles and scale back your risk of injury. To additional defend your lower back, maintain an associate degree upright, engaged posture while operating and avoid staying in one position for long periods of your time.
Below are the number of calisthenics workout for back examples
Plank
Tried and true, nothing boosts core stability like a plank. Planks are excellent back calisthenics no bar exercise if done properly. However, if your posture is not correct, it can increase the pain in your lower back. It is great for strengthening the lower back muscles. Start with your elbows under your shoulders and walk back one foot at a time until your body is in a straight line. Engage the quads, glutes and core as you push off the floor with your toes and arms. Perform one to three sets for 30-60 seconds, or as long as you can maintain proper form.
Side Plank
Back Extension
Think of the cover as a box. To stop LBP, all sides of the box need to be strong and long-lasting. Back extensions help strengthen the often-overlooked back. With your lower body supported on a table or tall bench, let your upper body hang toward the floor (you’ll need a partner or straps to anchor your legs to the table). Engage your entire core and stretch your upper body until it’s in line with your legs. Avoid extending 180 degrees (where the upper body is more elevated than the legs) to restrict compressive forces on the spine. Lower slowly and repeat for 1 to 3 sets of 10-15 repetitions.
Supine Gluteal Bridge
Weak gluteal muscles is another back calisthenics exercise that contribute to LBP by transferring their work to the lower back. Strong gluteal muscles support activities like walking, running, squatting, and deadlifting, but when they don’t have enough strength, the back takes the brunt of the load. Begin in a seated position with your arms down by your sides. Press firmly through your feet and engage your glutes to lift your hips up, creating a straight line from your heels to your shoulders. Hold for two seconds and slowly lower. Perform 1 to 3 sets of 10-15 repetitions.
Bird Dog
Superman pose
Are supermans good for the lower back?
YES. It is a great and easy exercise for lower back at home and beginners. Just lie on the floor with your stomach down, and raise your head and legs at the same time. Try to pull yourself up as high as possible and hold this position for 10-15 seconds or more depending on your fitness level. You can make Superman a lot harder by using weights. Superman relies entirely on your own body weight and discrete movements.
An example of above mentioned back calisthenics is the exercise below called the “Lower Back Extension – Leg Lift”. Also if you have a chronic problem it is advisable to start with 1 arm and 1 leg lift separately, this will also work your lower back and upper back muscles.
Lower back extensions
This exercise is an addition to the Superman workout. Lower back leg lifts target all the muscles that involve the lower back and lower body. Try to lift your shoulders and legs as high as possible. Lower back extension exercise will strengthen your lower back like no other exercise will.
Another version of the move is when you place your feet between an object so you can lift your shoulders off the floor. To get a full range of motion, lie on your stomach on something elevated like you would a Roman chair.
Hyperextension
Hyperextension is a great exercise for strengthening your lower back. You will get complete flexibility, and your muscles contracting, and you can easily increase your weight to increase your results. The key to moving without putting undue stress on your lower back is to lift your body to a neutral position, not a fully extended position. You still get engagement through a full range of motion, without unnecessary risk. Take your extension to another level by choosing dumbbells as your weight, and adding a row at the top to engage your upper back muscles in the exercise.
Headstand press
This lower back calisthenics exercise is a difficult move and requires a lot of strength to lift and maintain the position. However, if you are worried about falling, you can do it against a wall.
Handstand press
This exercise is for calisthenics professions that require a lot of practice and exceptional strength. But once you can do it, it makes your shoulders and back quite strong.
If you’re a handstand beginner, simply place your hands at shoulder length against the wall, with your stomach facing the wall, and reach the wall with your feet. Then begin to extend your feet toward the wall, placing your hands against the wall until you are near a handstand position. Repeat this movement at least 10 times.
The back lever
The back lever is another useful move to strengthen your spine and lower back muscles, although it tires your upper body faster than your lower body. A simpler version is the single-leg lever.
Leg raises
This exercise focuses on the lower abdomen, which is also important for preventing lower back pain.
There are several variations, including the dragon leg raise shown below, which is probably the most effective and essential exercise for developing the lower back and abdominals.
Pigeon Stretch
The pigeon stretch is important for opening the hips and stretching the legs. Having tight hips can prevent proper form for other exercises, and can lead to back pain, hip pain, and knee pain. This exercise targets the glutes, hamstrings and quadriceps.
Cat to Cow Stretch
Cat-to-cow pull-ups exercise promotes good back health. Another key point is that cat to cow stretch exercise stretch gently mobilizes the back and helps build core strength, lower back and hips.
Child's Pose Stretch
A child’s pose is a stretch exercise which targets the glutes, quadriceps and erector spinae. It’s a relaxing exercise that’s often used to warm up, cool down, or add in during a yoga session.
The way all of these back calisthenics exercise works is that it takes the pressure off your lower back. This allows your spine to extend and keeps it in its proper position. The decompression in the spinal column cures lower back pain.
Best lower back bench exercises
If you are looking for a strong lower back then hyperextension is the best bench back workout.
As discussed earlier, Hyperextension is a back extension using a hyperextension bench. This hyperextension bench also called lower back bench is a sleekly designed, durable multifunctional bench that trains the lower back muscles, glutes and hamstrings through bodyweight exercises. Basically the exercise involves simply extending your back from a flexed position. So, with your legs on the hyperextension bench, you flex your spine (lean forward) and then extend your spine to come back up.
How can I strengthen my lower back muscles at home? There are a number of back exercises on bench (back hyperextension exercises) which you can perform easily. So follow up the below-mentioned exercises that can help you strengthen your back muscles.
- Prisoner Hyperextension
- 45-Degree Hyperextension
- Single leg Hyperextension
- Twisting Hyperextension
- Hyperextension with Resistance Band
- Back Extension on Flat Bench
- Back Extension on Floor
- Resistance Band Floor Back Extension
- Stability Ball Back Extension
- Band Hypertension
- Suspension Back Extension
- Reverse Hyper on Flat Bench
- Frog Reverse Hyperextension
- Reverse Hyperextension with Resistance Band
- Incline Reverse Hyperextension
- Smith Machine Reverse Hyperextension
- Stability Ball Reverse Hyper
- Lumbar Spine Extension Articulations
Upper-Back Bodyweight Exercises
Many people ask “How can I strengthen my upper back at home?” Following is all upper back exercise at home list which you can easily try .
- Bodyweight Row (Horizontal Pull Up)
- One-Arm Bodyweight Row
- Pullup
- Close-Grip Pull Up
- Skin the Cat
- Archer Pull-Up (Typewriter)
- Swan Pullup
- Tornado Pullup
- Back Lever Pull
- One-Arm Pullup
- Rope Climbing
- Elbow Raise (Back Widow)
- Ice Cream Maker
FAQ
What exercise works the latissimus dorsi?
While there are many different exercises you can do for your back and lats, below are the best, most tried and true latissimus dorsi exercises.
Vertical Pulls
- Wide Grip Pull-up,
- Close Grip Chin Up
- Wide Grip Table Lat Pulldown
- Cable Crossover Lat Pulldown
- Single Arm Cable Crossovers Lat Pulldown
Horizontal Pulls
- Underhand Bent Over Barbell Row
- Pendlay Row
- T Bar Row
- Kroc Row
- Seated Underhand Rows
- Underhand Inverted Rows
Shoulder Extensions (Pushdowns & Pullovers)
- Lat Pushdown
- Lat Pullover
- Dumbbell Pullover
What calisthenics does to your body?
Calisthenics is a form of training in which body weight is used to build strong muscles and add strength to them. Calisthenics differs from other traditional forms of training, which depend on additional equipment or exercise equipment.
Here are the multiple benefits of calisthenics.
- Requires no equipment
- Eliminates several barriers to exercise
- Can be done at any time, anywhere
- Build Impressive muscles Strength
- Improves the endurance
- Helps to weight loss
- Increases flexibility
What are the best exercises for back pain?
Studies confirm that when people with back pain begin a regular exercise program, including resistance exercise or strength training, they are more likely to have less pain and be able to return to and reactivate.
There are many types of Back pain exercises including:
- Biking
- Everyday activities such as housecleaning and gardening
- Low-impact aerobics
- Resistance exercises
- Stationary cycling
- Stretching exercises
- Swimming
- Tai chi
- Walking
- Water exercises
- Yoga
