5 min read
Build a powerful back and that V-taper look: no weights needed!
Want to see these exercises in action? Check out my video on the 3 best calisthenics back exercises:
Why Back Training is Essential in Calisthenics
A lot of people in calisthenics neglect back day, big mistake! A strong back isn’t just about looking good; it’s crucial for:
- Body control in moves like muscle ups and levers
- Balance and posture
- Preventing injuries
Here’s how I train back without any weights:
1️⃣ Pull-Ups: The Classic
No surprise here, pull-ups are the backbone of any calisthenics back workout. They work your:
- Lats
- Upper back
- Biceps and forearms for that complete pull motion
How to Do Them for Growth:
- Go until failure on every set.
- If you can’t get your first pull-up yet? Use band assistance or find a lower bar to jump up.
- Focus on pulling your chest to the bar and squeezing your shoulder blades back.
Pull-ups are the ultimate tool for that wide, powerful back, no fancy equipment needed.
2️⃣ Archer Rows: Massive Lat Stretch
This one’s a game changer!
The archer row is like a one-arm row on the bar. One arm pulls, the other extends across, almost looping around the bar. It creates a massive lat stretch and forces your back to stabilise and control the movement.
Why It’s So Good:
- Targets one side at a time - no imbalances
- Big lat activation for that V-taper look
- Body control - you’ll feel every rep
How to Use It:
- Start on a high bar for easier leverage (see variations below).
- Work each side until you’re close to failure.
- Last set? Go for max effort to really burn those lats.
3️⃣ Australian Rows: Underrated Finisher
Finally, finish up with rows.
Rows are the underrated key to a thick, strong back. They hit your middle back and lower lats, complementing pull-ups perfectly.
Pro Tip: Play around with your grip width and hand position, see what hits your back best.
Why These 3 Exercises Work Together
These three movements cover everything you need:
- Pull-ups for the big back width and power
- Archer rows for unilateral control and stretch
- Australian rows for mid-back thickness and volume
My personal approach:
I do 3-4 rounds of each movement, hitting as close to failure as I can each set. That’s the sweet spot for growth!
My Final Tips:
- Focus on form – slow, controlled reps are better than rushing.
- Go until you physically can’t get another good rep – especially with pull-ups and archer rows.
- Mix in both vertical and horizontal pulling for complete back development.
Training in the UK? Check Out Our Outdoor Gym Reviews!
Looking for the perfect outdoor gym to master your first muscle up? We’ve got you covered with detailed reviews of the best spots around the UK:
- Penzance, Cornwall
- Falmouth, Cornwall
- Leicester, Leicestershire
- Rugby, Warwickshire
- Tranmere, Wirral
- Birkenhead, Wirral
- Salford, Manchester
Click the links above to discover the best calisthenics parks in your area, learn how to get the most from them, and start your journey to that first clean muscle up.
Join the Calisthenics HQ Community!
Want to swap tips, share your first muscle up video, or just talk about training? Join the Calisthenics HQ community, we’re all about helping each other get that first rep (and having a laugh along the way!). Click here to join!
