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Calisthenics back workout at home

by hasnain noor
Back Workout
Category – Calisthenics
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Back muscles are the toughest ones to train. Most newbies focus on getting their biceps and shoulders right, so they must remember to bring their back muscles in shape. Calisthenics back workouts is the most neglected set of exercises. This article will discuss various training that can form complete calisthenics for back workout packages. You can select the exercises that fit better with your physique and create your routine. 

Now, coming back to the point, it will be interesting to know that with the help of minor to no equipment, you can train your core with a dedicated calisthenic back workout routine. 

  • The importance of back workout calisthenics

Calisthenic back workout has many benefits for your body. Besides enhancing your posture, you will also get a strong back that cushions against injuries caused by other exercises. Weak back muscles can create spinal cord misalignment and hunching issues. If done correctly, you can avoid several diseases caused by weak back muscles. People suffering from thoracic outlet syndrome can gain better mobility by following regular calisthenics for back.

Calisthenics can decrease fat, enhance muscle mass, and improve body posture, among many other benefits. You become more solid and tough with a strict calisthenics routine. 

Mentioned below are some of the famous and beginner-friendly calisthenics backout workouts.

Superman pose

This posture enhances strength and stamina in your whole body, especially the core. 

  • Lay your head facing the ground on the exercise mat. Spread your arms in front of you in the air. Bend them a little backward to form a U shape with your arms. 
  • Raise your upper and lower body, putting all the pressure on the belly. 
  • Keep your arms and legs in the air for a few seconds.
  • Repeat the posture after some time.

Remember to breathe deeply and keep your eyes lower to avoid strain on the neck and upper portion of the spine.

Cobra pose

This is a famous pose in yoga and works great to move various muscles. It covers the shoulders, chest, back and legs muscles. You will feel a stretch in the chest, abdomen and shoulders. It is used as a warm-up pose for more intense back-end poses. 

  • Lie on your belly and your feet hips apart.
  • Keep your hands beside your ribs.
  • Lift your upper body upwards, putting pressure on your feet, hands and thighs.
  • Adjust your hand to bear the body weight.
  • You will feel an opening in your abs and strain on your back muscles.
  • Stay in this pose for a few 15-30 seconds and then release back to the earlier state.
  • Keep your arms away from your ears while relaxing.

Prone Cobra

This simple exercise lets you train your upper back muscles and improves your posture.

  • Lay straight on the floor, facing the floor.
  • Your arms should be lying beside your sides.
  • Squeeze your buttock muscles.
  • Spread your arms up, your thumbs facing the roof.
  • Keep yourself in this position for 3 seconds.
  • You can do 10 to 15 repetitions.

Jumping Chin Up

This exercise targets your abs and biceps and helps you to prepare for full chin-ups. 

  • You will need to stand in front of a bar used for pull-ups.
  • Jump and grip the bar with your face above the bar.
  • Slowly move downwards in a controlled manner.
  • You can do eight repetitions in 3 sets.

If you find it hard to grip the bar, use chalk on your hands or use the thinner bar to grip it firmly.

Glute bridge pose

This exercise is the primary focus of women to build their buttocks. This pose helps move the big muscles of your back, strengthening your back for more mobility. 

  • Lie down on the floor with your face up.
  • Your feet should be on the floor and your knees bent.
  • Lie your hands slightly spread outwards.
  • Raise your glute muscles upwards until your shoulders, buttocks, and knees are in the same line.
  • Squeeze your glute muscles and draw your abs inwards to avoid overstretching your back.
  • Hold in this bridge position for a few seconds.
  • You can repeat it 8-10 times in 3 sets.

Horizontal pull-ups

This exercise is also called inverted rows. You will need a solid table for carrying out this exercise. You may have witnessed bar pull-ups commonly. This one differs in how your body lies on the floor in this pose.

For safety purposes, put something heavy on the other side of the table from where you will pull the edge. 

  • Lie down on the floor and grip the table’s edge with both hands, shoulders apart.
  • Bend your knees and squeeze your glute muscles.
  • Slowly lift yourself, keeping your feet firmly on the floor.
  • Keep your shoulders wide open and avoid shrugging.
  • Keep yourself in this position for a few seconds and lower slowly.
  • Do 10-15 repetitions for better results.

Close-grip pull-ups

This pull-up variation targets lat muscles. Your biceps and chest muscles will help you perform this exercise. 

  • Hang on the pull-up bar with your hands close together and palms facing opposite your face.
  • Move your scapula muscles back and down.
  • Pull yourself up until your chin is above the pull-up bar.
  • Stay in this position for a few seconds and lower slowly with control.
  • Repeat 8-10 times in 3 sets.

L-Sit pull-ups

This pull-up variation strengthens your lat muscles but needs a strong core and good mobility in the lower portion of the body. This is one of the few fantastic back exercises in calisthenics, a must for your workout routine.

  • Hang on the pull-up bar with your hands is more expensive than shoulder width.
  • Lift your legs until they are parallel to the ground.
  • Lift your body until your chin is over the pull-up bar.
  • Stay in the air for a few seconds.
  • Lower your body with control.
  • Maintain the L-set position throughout your movement.
  • Repeat it 6-8 times.

Bed sheet rows

Suppose you need access to the gym equipment and don’t have a sturdy table, no need to worry. A simple alternative is to use a bed sheet for rows. 

  • Take a bed sheet and tie a knot at one end. 
  • Keep that knot on the other side of the door and shut the door properly. 
  • Now hold onto the other ends of the bed sheet.
  • Go backwards unless your arms are straight in line.
  • Now pull yourself towards the door.
  • Repeat 15-20 times in 3 sets.

Final thoughts on back exercises calisthenics

Mentioned below are the benefits of having adequately trained back muscles:

  • Better strength
  • Better posture
  • Eliminate muscle imbalances
  • Improve spine misalignment
  • Better back physique
  • Enhanced mobility
  • Better quality of life

Does this calisthenics back workout seem too difficult to start? No worries. It would help if you built with calisthenics foundation exercises to come in the zone. Once you are comfortable doing basic calisthenics, you can develop your own calisthenic back workout routine according to your skill level and capacity.

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