The 20+ Best Home Calisthenic Back Exercises

This article will discuss the top exercises for back calisthenics.

We will be focusing on 20 back exercises, which are the most effective ways to increase your strength and flexibility without having to use weights.

What is the greatest thing?

Everything can be done at home.

You’ll also get a calisthenics-based, back exercise that lasts 30 minutes. This can be done every week two times.

These videos were made in my NYC apartment. You can also do it if we are able to.

Disclaimer:

We are not personal trainers. This website contains information that is intended to be informative. This information is not intended to replace the advice of your doctor. It is possible to be injured or even killed by any exercise or diet. Anyone who fails to consult a qualified health authority is at risk for any injury or damage. For more information, we recommend you to read the full Disclosure. Affiliate links could be included in this post. We could be paid a commission for linking to these sites.

Okay, let’s get started.

How can I build strength in my back muscles at home?

Even with weights, the back can be a difficult area to target.

If you do the right exercises and adhere to the form correctly, your back can be built without the use of weights.

How?

Innovative ways of working on upper back muscles are essential.

These are the four major muscle groups:

The Rhomboids

• Your scapula, also known as the shoulder blade, is where you will find your rhomboids. These rhomboids can be targeted by exercises which pull the shoulders back (or move them closer).

The Latissimus Dorsi

• Your arm connects to your lower back via the large lats, which are wings-shaped muscles. You can train them by pulling objects in both horizontal and vertical directions towards your lats.

The Posterior Detoid

• Just behind your shoulders are the posterior deltoids. You can train them by turning your shoulders sideways and pulling your posterior deltoids toward your face.

The Trapezius

• The trap muscles are located above your clavicles and run along your upper- and mid back. There are three parts to the trap:

You can master the traps of the upper portion by doing shrugging and rowing exercises.

You can create middle traps by pushing items toward your abdomen.

Exercises that require you to lift your arms from a prone or seated position can shape the traps of the lower limbs.

Can I train my back without equipment?

Bodyweight exercises can help build your back muscles. Here are some exercises that you can do with no equipment and everyday household objects.

It is recommended that you invest in as little equipment as possible to maximize the benefits of your back exercises.

• An extended bar.
• A trainer
• This collection is made of resistor band.

Below are my thoughts.

Now let’s get on with the exercises.

Here are the Best Back-Body Workouts You Can Perform at Home

In the next section, we’ll discuss the equipment needed to perform the exercises.

Calisthenic Back Exercises without Equipment

You can do the following exercises by just using your bodyweight. There is nothing more.

Next, I will show you how to perform back exercises with many benefits.

These exercises build upper back muscles.

These increase mobility and extension of the thoracic spine.

These trigger the posterior deltoid muscle, which is often overlooked.

Next, we will review some exercises you can do with your household objects.

Let’s get started.

Do Back-Floor Exercises

Prone Cobra

Cobra is an amazing exercise which teaches how to activate muscles in the upper back and improve flexibility. You will also find it improves your posture.

• You can place your body on its back, prone, on the yoga mat.
• You can tighten your glutes from here and also strengthen your core.
• Keep your upper body off of the mat and your entire body within the contact zone with the ground.
• Keep your elbows straight and your fingers in line with your ears. Point your thumbs at the ceiling.

This exercise can be done for one set (12-15 repetitions with 3-second holds) or for 30 seconds.

Superman

Superman, a great exercise for strengthening the lower back and activating upper back muscles.

Be careful. If you have a history or injury to your back, this is not the exercise for you.

Lay your head on the yoga mat. Your arms should reach the ceiling, your thumbs in front.

You can intensify the work of your glutes and brace your core.

Next, lift your arms and legs from the floor.

Secure your knees and elbows.

You should feel the presence of many muscles running along your back.

Alternately you could do the exercise with your hands cross-over your head.

This exercise can be repeated 12-15 times with 1-3 seconds holds.

But

The YTI can be a great exercise to strengthen the upper back as well as the shoulder muscles posteriorly. The YTI is also one of few exercises to target traps in lower limbs.

Lay your head on the yoga mat. Your arms should be straight up above your head.

Strengthen your core by engaging your glutes

Now, lift your arms up as high as you can while keeping your elbows straight. For two minutes, keep this position.

Next, spread your hands out until you form a Y shape.

Your thumbs should be pointed toward the ceiling. Next, raise your shoulders towards the heavens. For two minutes, you can keep this position.

You can then extend your arms out to the sides, creating a T-shaped shape.

Your thumbs should be pointed toward the ceiling. Next, move your shoulders towards the heavens. For 2 seconds, keep this position.

For each set, complete all three positions with 5-10 repetitions.

Bodyweight Rear Delt Fly

The fly should be aimed towards the posterior deltoid. This easy and effective exercise will help to build this often overlooked muscle group.

Your feet should be on the ground. Place your hands on the ground and relax your knees.

To raise your upper body off the ground, press your fists against the flooring.

As well as keeping your hands straight, keep your elbows locked.

While performing this, focus on tightening your rear delts.

This position can be held for one minute, then you can come down.

Do 12-15 repetitions per set.

Acapella Wall Slides

One of the best ways to strengthen the lower and middle trap muscles, while also increasing mobility in the shoulders is the scapular slide.

When performing the exercise, it is important to use a correct form.

Your back should be against the wall. Brittany is standing in this video. You can sit, however. Place your hands against the wall, with your palms facing inward.

Then, slowly move your arms up and down on the wall in a controlled fashion.

Don’t allow your hands, wrists or elbows to touch the wall.

It is important to reach all the way up and keep contact with your arms.

You will feel it in the lower and middle trapezius muscles.

D0 10 repetitions per set.

Scapular Pressure-Ups

The scapular push up is not a common back exercise but I have included it because it’s a vital idea.

This helps to distinguish between protraction from retraction in a scapular.

It is important to understand this concept as it will help you to activate your muscles from the serratus anterior.

The health of your shoulder muscles is directly related to the strength and well-being.

Place your hands under your shoulders and take a push-up or plank position.

Stretch your glutes and engage your core muscles.

You can then retract your scapula with no bent elbows.

You should lower your body to just a few inches.

You can protect your scapula as best you can, but keep your elbows locked.

It’s normal for your back to curve in the higher position.

The serratus anterior will be strengthened, helping to maintain your scapula’s health.

Do 12-15 repetitions per set.

Are Push-Ups Good for the Back?

Although the push-up does not directly affect your back, it indirectly.

Imagine that you are able to engage your scapula every repetition. You’ll feel an activation of your upper back muscles, as you can see from the above video of scapular pushing-ups.

You will also reap the rewards of strengthening your serratus anterior muscles, which is often neglected in the world of fitness.

We’ll now do some pull-ups. These two exercises will stimulate the rhomboids as well as the muscles of middle, traps and biceps.

You will need a table and a frame for the door.

Wall Pulls

To activate the horizontal pulling muscles, a wall pull is a simple exercise anyone can do.

To do this, all you need is a frame for your door.

This video shows two variations of the pull: the one-hand pull and the two-handed pull.

You should choose a pole or doorway frame that is strong enough to support your weight. Hold the door with your hands at the same height as your chest (breast bones) and both feet on the ground.

Place your feet as close to the frames and extend your arms until you are completely extended.

Your workout will be more difficult if you are more upright than you are if you sit up straight.

Pull yourself toward the structure, until your chest touches the frame.

You should drive your elbows forward and pull those back muscles.

This exercise can also be done with one arm as shown in the video.

To make the exercise more difficult, reduce your hand to draw your body towards your waistline. Then slowly lower yourself to maintain this range for three seconds.

Do 15-20 repetitions per set.

Inverted Rows

Next comes the inverted row. This is also called the horizontally pulling-up, or an Australian pull up.

My tiny apartment was not big enough to create quality videos. This can be done with any table at your house.

• Make sure the table is stable enough to hold you weight.
• You should ensure that there is nothing heavy or obtrusive on the top of the table.
• Use a shoulder-width grip to hold the edge of the table. Next, bend your knees and rest your feet on the ground.
• To ensure that your body follows a straight path, squeeze your glutes. Next, lift your body towards the table.
• Don’t shrug. Your shoulders are the center of all motion.
• Slowly reduce your speed by 3 seconds.

Do 12-15 repetitions per set.

You could also make bedsheet rows using

For a moment, let me just be completely real.

You must purchase exercise equipment to maximize the benefits of your home workouts.

You won’t get the same stimulation if you do the exercises above.

The good news is here.

Three options are available.

First, a pull-up bar

You have so many options. There are many options.

• It is easy to install a pull-up bar at the doorway.
• It attaches to door frames
• You could also use a pull up tower. This is exactly what I have.

Second, a Suspension Trainer

The versatility of suspension trainers is amazing. You can use them for any type of exercise.

You can attach them to the pull-up bars or against the wall.

• TRX is the most expensive option at the highest cost.
• You can find a cheaper version of the device that does exactly the same.

Third Set of Resistance Bands

Bands are my favorite thing. Everyone should own a selection of bands to provide varying levels of resistance.

In this article, we will cover several exercises that strengthen your resistance bands.

Select one from these choices. Let’s start.

Pull-Ups

It doesn’t take long to learn how the pull-up works. This is arguably one of the most effective upper-body exercises ever.

• Grab the pull-up bar with an overhand grip larger than your shoulders.
• The wider grip helps to highlight the lat muscles more.
• Begin by turning your arms in the desired direction to reach the bar.
• Next, stretch your glutes and engage your core.
• Begin by lifting your CHEST (NOT YOUR Chin) to reach the bar.
• Keep your head neutral and don’t lift it. Your chin should remain in neutral.
• Slowly decrease until you reach the exact same place.

Depending on your strength level, do 3-12 repetitions of each exercise.

Also, chin-ups are also possible. These require an underhand grip.

The Scapular Pull-Ups

A great exercise to teach your scapula proper use is the scapular pull up

It is vital to maintain shoulder stability and good health.

The workout can help you increase your strength in both the upper and lower traps.

• You can use the pull-up bar with a wider grip than your shoulder width.
• A dead hang position: To lift yourself from a dead hanging posture, pull and squeeze your scapula together.
• During the exercise, keep your elbows shut.
• For the required amount of time, you can change between “active” or “passive” dead.
• Start by learning how to do one-handed Scapular pull ups.

Do 8-12 repetitions per set.

Front Lever Raises

The front lever lift is an advanced technique which mimics straight arm pulldowns with lat.

In order of difficulty, the video below will show you three ways.

• You can use a grip that is arm-wide to pull-up bars.
• Stretch your glutes and get your core moving.
• Next, perform a scapular lift-up. Then continue to do it like you are trying to get your chest in contact with the bar.
• Your elbows should remain fully extended throughout the exercise.
• The ground naturally lifts your lower body, while the top of your body stays vertical.
• Start by bending your knees and kneeling down.
• To make exercise more difficult, stretch your legs.

Back Lever

Next, you will need to grab the lever for your back. It is an intense calisthenics exercise. This strengthens the back muscles and increases mobility. You also build those back muscles.

This exercise is very important. Do it only if you feel comfortable with all the exercises.

The video below will show you four variations increasing in difficulty.

• To grip the pull-up bars slightly wider than your shoulders, use the gripping stick.
• You can hold your palms in either a pronated or reverse position. More comfortable is pronated.
• Perform an upper lever from this point to lift your lower body up and reach your arms.
• Slowly, lower your body until it is parallel with the ground.
• Engage your core and glute muscles.
• This is the most basic variation of the tuckback lever. With your knees bent, it’s the easiest.
• Advanced tucks are possible (knees slightly higher), an individual leash to the back of your legs (one leg extended), and an all-back lever for both your legs (both leg extended).

The duration of the workout should be between 10 and 30 seconds each set.

Suspension Rows by Bodyweight

Pull exercises can be easily incorporated into any routine.

The body-rowed workout is similar to what you do at the gym with seated cable rows. This exercise can help strengthen your lats and posterior deltoids as well as the middle traps.

• Your suspension trainer should be installed against a solid door.
• Before you attempt this exercise, make sure that the door is closed tightly and strong enough to support your weight.
• After you feel secure, grasp the handles and extend your arms outwardly so that they are in reach. Then lean back.
• You will find it more difficult to bring your feet closer to the door.
• Your core should be strong, and your glutes must remain tight. Start pulling your body towards the handles.
• Your elbows should be kept close to your body. Move your elbows towards the sternum.
• Do not be afraid to pull your upper back down.
• Slowly descend until you reach the starting position.

Do 12-15 repetitions per set.

Sheet Rows of Bed Sheet Rows

You could also use bedsheets as shown in the video.

Make a big knot on the edge of the sheet, and secure it in front of your door.

Suspension Australian Push-Ups

Next, you will need to do an Australian pull-up. The Australian pull-up is a very similar exercise to the body-rowed but it will be done horizontally, which makes it harder.

• Your suspension trainer should be installed against a solid door.
• Before you attempt this exercise, make sure the door is closed securely and strong enough to support your weight.
• After you feel secure, reach out and grab the handles.
• Place your feet close to the door, and then bend your knees so that your knees are parallel with the ground.
• You can continue your workout with the same routine as the body row.

Do 12-15 repetitions per set.

Suspension Face Pulls

Another important exercise for shoulder health that’s often overlooked is face-pulling. The shoulder posterior can be strengthened and the rotator of the cuff may also be strengthened by this exercise.

• You should secure the trainer exactly as if you were behind a solid and locked door.
• After you feel secure, grasp the handles and extend your arms outwardly so that they are in reach. Then lean back.
• The closer you are to the door, the more complicated your work out will be.
• While pulling yourself toward the handles, you can also externally turn your shoulders.
• As you push toward your face, keep your elbows straight. Flare your side.
• The arms must form 90 degrees angles from the top.
• Slowly, lower your body back to the starting position.

Do 15 repetitions per set.

Suspension Reverse Fly

You can reverse the final suspension exercise. This workout, similar to the pull on your face exercise, is good for your shoulder health. This will strengthen your rhomboids, middle traps and other muscles.

• You should secure the trainer as if it were a door that was solidly shut.
• After you feel secure, grasp the handles and extend your arms outwardly so that they are in reach. Then lean back.
• Your feet will close from the entry point, no matter how complex or difficult your exercise.
• Begin by taking the handles apart and moving your elbows toward your sides.
• Your elbows should remain in the same place. Then, move your shoulders towards the top.
• Slowly reduce your height to get back to where you were.

Do 12- 15 repetitions per set.

Band Pull Aparts

For resistance, the final set of exercises uses a rubber band. You will be required to repeat the exercises from the first set.

A band pull-apart can be compared to a reverse fly, which strengthens the upper back and posterior of the shoulder.

• Pull the open-loop resistance band at your chest by taking both ends.
• Keep your arms straight up towards the ceiling.
• The band can be pulled until your chest is covered.
• Your elbows should be locked. Engage your lower back muscles.
• Slowly return to the starting point.

Do 20 repetitions per set.

Face Pulls

The pull that is placed on the face must be well-known.

To anchor the band, you will need to create a strong structure.

• It is exactly the same form.
• Keep your shoulders open and your elbows elevated while you push the band toward your face.
• The workout is much more complicated than you think. Start with a basic band and work your way up to a more advanced level.

Bead Bent-over Row

A bent-over row is an inverted version of exercises for the body row.

• Hold the ends of the band in front of you with your feet.
• Start to bend by moving your hips, and not your spine.
• You should keep your back straight throughout the workout.
• Start by bracing the core. Next, pull the band toward your waistline.
• Engage your scapula by bringing your elbows up to the ceiling.
• To complete the count, you must remain in the top position.
• Slowly, lower your body back to the starting position.

Do 12-15 repetitions per set.

Band Lat Pulldowns

You can also do the pulldown on the lat.

It will also need to be fixed.

• Your brand should be attached to a strong structure that can support your head.
• Keep your knees bent and grab the ends of the loop.
• Start by engaging your scapula first, then pull the band towards your sternum.
• Your elbows should be pressed into your body.
• For one minute, keep this position and then slowly return to the starting place.

Do 12-15 repetitions per set.

That’s it for the exercises.

Now let’s make this all into something that you can use!

What can I do to build my back without pulling-ups?

You can strengthen your back with many different methods without doing pull-ups.

You only need to create a program that focuses on the four main back exercise categories.

These include:

• Horizontal pulling is also called Rows
• Capular training
• Practice shoulder posterior
• Isometrics:

Incorporate one of each category into your two-weekly exercise routine.

An easy 30-minute bodyweight back workout

This is an example of how to use these exercises for a complete back workout you can do at home.

The entire process will take approximately 30 minutes.

You can also use the Inverted Row and the Bedsheet Rows for the bodyweight row.

You can train your scapular using Scapular Pull Ups, Pullups Band Lat Pulldowns front Lever Raises Wall Pulls and other back-floor exercises.

You can strengthen your back by using the following techniques: The Band Pull and any Reverse Fly.

You have three options for doing isometrics: the Superman, the Cobra or the Back Levers.

Summary Of the Top Calisthenic Back Exercises

Let’s now quickly go over the exercises, and stratify them according their target muscles.

Upper-Back Bodyweight Exercises

• Cobra
• Wall Slides with Capturing Design
• The Bodyweight Reverse Fly
• Yet
• Rows for Bodyweight
• Wall pulls
• Pull-ups
• Front Lever Raises
• Back Lever

Each exercise is covered in video.

Lower-Back Bodyweight Exercises

As it is a separate blog post, this post did not focus on your lower back. These are just a few examples.

• Supermans
• Reverse Hypers
• Back Raises

Lat Exercises

• Wall pulls (pulling toward your waistline).
• The Body Rows are a pull-up towards the waistline.
• Pull-ups
• Front Lever Raises

Each exercise is covered in video.

Last Thoughts on Strengthening Your Back Home

These are 21 top exercises to strengthen your back with little or no equipment.

You could do this in your NYC apartment.

It’s now your turn.

What one do you want to try first?

Please leave your comments. Know.