Back workouts have long been associated with stepping into a gym and throwing around a barbell. Studies show that calisthenics – bodyweight-focused movements – can increase lean muscle mass and strengthen your back while promoting fat burning. They also protect your lower back from strain or injury.
Let’s take a look at the most effective calisthenics back exercises along with a workout for every fitness level.
If you want a full-body workout, or a shredding ab and core workout, check out our other articles.
If you don't have the equipment to perform all the movements you'd like, check out our equipment and home gym guide.
Calisthenics Back Workout
Each of the following calisthenics back exercises is a beginner-level movement. Below that, you’ll find ways to progress the exercise to make it more challenging.
Assisted Pull-Up
The pull-up is the quintessential exercise for full-back development. It targets the lats or wings of the back along with the middle back, traps, back of the shoulders, biceps, and forearms. But not everyone can jump into a standard pull-up. The solution is an assisted pull-up.
To perform an assisted pull-up, you’ll want to place a chair or bench beneath a pull-up bar. Place your hands at or just outside of shoulder-width on the bar. Using one foot, offset your weight on to the chair so that you can pull yourself up.
2 sets of 8 to 10 repetitions
Intermediate - Pull-Up: Once you’re able to perform between 12 and 15 assisted pull-ups, try a standard pull-up. Remove the chair and focus the contraction in your lats as you pull your chest to the bar.
3 sets of 8 to 12 repetitions
Advanced – Wide Grip Pull-Up: For those who want a real challenge and a chance to develop a wider back, this type of pull-up is key. Take a wide grip on the pull-up bar. I recommend using your hand as a guide and measuring two or three hand-sized spaces outside of shoulder width. Use the same form as above.
3 sets of 8 to 15 repetitions
If you're looking to buy a pull-up for your home or workspace, check out our in-depth review and recommendation.
Bird Dog
Another full-back exercise, the bird dog can help to significantly strengthen your glutes, lower back, middle back, and upper back along with your rear deltoids (shoulders). It’s excellent for correcting muscle imbalances.
To perform the bird dog, kneel on all fours. Keep a neutral gaze as you lift your left hand and right leg straight into the air. Lower, repeat on the other side, and continue alternating.
2 sets of 8 repetitions
Intermediate – Superman: Lie on the ground with your hands extended in front you. Lift your hands and feet into the air, hold for a moment, then slowly lower.
3 sets of 12 repetitions
Advanced – Superman Hold: Using the same form as above, lift your hands and feet into the air and hold them there for the prescribed time.
3 sets of 20 seconds
Reverse Snow Angels
Reverse snow angels are a common exercise in rehabilitation but they can be a benefit to everyone. Not only do they correct muscular distortions, but they help to improve posture and reduce your risk of injury.
To perform reverse snow angels, lie face down on the floor with a towel beneath your forehead. Extend your hands in front of you. Lift your arms off the ground and slowly sweep them behind you, squeezing your middle back. Pause here then return to the starting position.
2 sets of 8 to 10 repetitions
Intermediate – YL: Stand tall with your chest up. Kick your hips back and slightly bend your knees. Extend your straight arms up into the shape of a “Y”, pause for a moment, slowly lower them, and raise them again in the shape of an “L”. That’s one repetition.
3 sets of 10 repetitions
Advanced: YTWL: Using the same form as above, include an addition to more shapes: “T” and “W”.
3 sets of 12 repetitions
Pike Push-Ups
Pike push-ups are an excellent way to strengthen your upper back, one area that can easily get neglected in favor of other popular exercises.
To perform pike push-ups, begin in a push-up position. Drive your hip bones back and up. Keep your gaze behind you. Lower your upper body to where your head is just above the ground then push back up.
2 sets of 8 to 10 repetitions
Intermediate - Wall Climbers: Lie down in front of a wall with your feet propped up against it. Push yourself up the wall, using your feet for balance.
3 sets of 4 to 6 repetitions
Advanced - Handstand Push-Ups: Using a wall for balance, kick yourself up into a handstand. Keep your gaze looking behind you as you slowly lower your head toward the ground. Pause for a moment then push yourself up.
3 sets of 8 to 12 repetitions
Calisthenics Back Exercises: Beginner to Advanced
Beginner:
Assisted Pull-Up: 2 sets of 8 to 10 repetitions
Bird Dog: 2 x 8 reps
Reverse Snow Angels: 2 x 8 – 10 reps
Pike Push-Ups: 2 x 8 – 10 reps
Intermediate:
Pull-Up: 3 sets of 8 to 12 repetitions
Superman: 3 x 12 reps
YL: 3 x 10 reps
Wall Climbers: 3 x 4 – 6 reps
Advanced:
Wide-Grip Pull-Up: 3 sets of 8 to 15 repetitions
Superman Hold: 3 x 20 seconds
YTWL: 3 x 12 reps
Handstand Push-Ups: 3 x 8 – 12 reps
References
1. Thomas, Ewan & Bianco, Antonino & Mancuso, Esamuela & Patti, Antonino & Tabacchi, Garden & Paoli, Antonio & Messina, Giuseppe & Palma, Antonio. (2017). The effects of a calisthenics training intervention on posture, strength and body composition. Isokinetics and Exercise Science. 25. 1-8. 10.3233/IES-170001.