Calisthenics Back Exercises
The lats do two distinct jobs in calisthenics: bending the arm to pull you up, and holding the body horizontal with the elbows locked. A pull-up trains the first, a front lever the second, and being good at one does not make you good at the other. Back work does need something to hang from — 24 of these want a pull-up bar, and the practical alternative without one is the Australian pull-up under a low bar or a table edge.
- Exercises
- 29
- Spread
- 3 Beginner, 9 Intermediate, 11 Advanced and 6 Elite
- No equipment
- 0 of 29
- Otherwise needs
- Pull-up Bar (24), Rings (2), Low Bar (1), Bench (1), Vertical Pole (1)
All 29 back exercises
Back
Pull-Up
The king of upper body pulling movements. Targets the lats, biceps, and rear deltoids. A fundamental calisthenics exercise.
Pull-up Bar
Biceps
Chin-Up
A pull-up variation with supinated (underhand) grip that places more emphasis on the biceps while still working the back.
Pull-up Bar
Back
Wide Grip Pull-Up
A pull-up variation with wider grip that emphasizes lat width and upper back development.
Pull-up Bar
Back
Close Grip Pull-Up
A pull-up with hands placed close together, emphasizing the lower lats and increasing bicep involvement.
Pull-up Bar
Back
Archer Pull-Up
A unilateral pull-up variation where most of the work is done by one arm while the other assists. Key progression toward one-arm pull-ups.
Pull-up Bar
Back
L-Sit Pull-Up
A pull-up performed while holding an L-sit position, dramatically increasing core demand while pulling.
Pull-up Bar
Full Upper
Muscle-Up
An explosive movement combining a pull-up and dip, transitioning from below to above the bar. A benchmark calisthenics skill.
Pull-up Bar
Back
One-Arm Pull-Up
The ultimate pulling achievement. Performing a full pull-up with one arm requires years of dedicated training.
Pull-up Bar
Back
Australian Pull-Up
A horizontal pulling exercise performed under a low bar. Perfect for beginners building toward vertical pull-ups.
Low Bar
Back
Typewriter Pull-Up
A dynamic pull-up where you move side-to-side at the top of the movement, like a typewriter carriage.
Pull-up Bar
Back
Commando Pull-Up
A pull-up performed perpendicular to the bar, alternating which side your head goes to each rep.
Pull-up Bar
Abs
Dragon Flag
A legendary core exercise popularized by Bruce Lee. Your body pivots from the shoulders while remaining rigid.
Bench
Back
Front Lever
A horizontal hold where you hang from a bar with body straight and parallel to ground, facing up.
Pull-up Bar
Back
Tuck Front Lever
A front lever progression with knees tucked. The first major milestone toward full front lever.
Pull-up Bar
Obliques
Human Flag
One of the most visually impressive skills. Hold body horizontally while gripping a vertical pole.
Vertical Pole
Full Upper
Maltese
An extremely advanced hold combining planche with iron cross. Body horizontal with arms extended on rings.
Rings
Shoulders
Skin the Cat
A shoulder mobility and strength movement where you rotate through a full circle on the bar or rings.
Pull-up Bar
Full Upper
Bar Muscle-Up
The classic muscle-up on a straight bar. Explosive pull transitioning to a dip above the bar.
Pull-up Bar
Full Upper
Ring Muscle-Up
A muscle-up performed on gymnastic rings. Requires different technique than bar muscle-up.
Rings
Full Upper
Kipping Muscle-Up
A momentum-assisted muscle-up using a kipping motion. Often the first muscle-up variation learned.
Pull-up Bar
Full Upper
Strict Muscle-Up
A slow, controlled muscle-up without any kip or swing. Pure strength movement.
Pull-up Bar
Back
360 Pull-Up
An explosive pull-up with a full 360-degree rotation. Requires exceptional power and coordination.
Pull-up Bar
Back
Negative Pull-Up
The eccentric portion of a pull-up, starting at the top and lowering slowly. Perfect for building toward full pull-ups.
Pull-up Bar
Back
Mixed Grip Pull-Up
Pull-up with one hand supinated and one pronated. Creates unique muscle activation patterns.
Pull-up Bar
Back
Towel Pull-Up
Pull-ups performed while gripping towels hung over the bar. Incredible for grip strength development.
Pull-up Bar
Back
Clapping Pull-Up
An explosive pull-up where you release the bar and clap before catching it again.
Pull-up Bar
Back
Front Lever Raise
A dynamic movement from hang to front lever position. Builds the strength needed for front lever holds.
Pull-up Bar
Abs
Tuck Front Lever Hold
A tucked front lever position held for time. Excellent for building toward the full front lever.
Pull-up Bar
Back
Lache
A swinging release and catch between bars. Essential parkour and freestyle skill.
Pull-up Bar