3 Calisthenics Back Exercises You’re Probably Not Doing

3 Calisthenics Back Exercises You’re Probably Not Doing (But Should Be)

Let’s talk about your back.

Not metaphorically, your actual back.

That glorious, often-overlooked collection of muscles that keeps you upright, strong, and mobile.

If you’ve been hammering pull-ups like a champ, that’s great.

But if that’s all you’re doing, you’re missing out on serious gains.

Here’s the truth: a strong, healthy back is non-negotiable if you care about performance, posture, and staying injury-free. 

And no, pull-ups alone won’t cut it.

Calisthenics is all about balance, control, and body awareness. That means you need to train your back from different angles, not just the vertical plane.

So if you're doing pull-ups on repeat and wondering why your progress is stalling, this blog is for you.

Let’s upgrade your routine with three back exercises that go beyond the basics.

These are movements I use in my programs, and they work.

Whether you're a calisthenics beginner or already knocking out muscle-ups, you’ll want these in your toolkit.

1. Front Lever Raises (Also Known as Inverted Lat Pull-Downs)

Ever see someone hold a front lever and think, “How is that even humanly possible?” This is how you build up to it.

Front lever raises target your lats, teres major and minor, and deep shoulder stabilizers in ways pull-ups never will.

What To Do:

• Start in a tuck or hanging position under the bar.

• Engage your core and lift your body toward a horizontal hold.

• Lower slowly with full control.

• Keep your back flat like a flying plank.

Quick Tips:

• Bend your arms slightly if it helps you control the movement.

• Avoid arching your back. Keep the line tight and strong.

• Own both the lift and the descent.

Do this: 3 to 5 reps for 5 sets. Rest about 90 seconds between sets.

2. Rows (Classic, Elevated, or Weighted)

Rows are the hidden gems of calisthenics. They build thickness in your mid-back, strengthen your horizontal pulling ability, and balance out your push work.

These belong in every routine, whether you’re a calisthenics beginner or training advanced skills.

Variations:

• Inverted Rows with feet on the floor

• Elevated Rows with your feet raised

• Weighted Rows with a vest or backpack

Quick Tips:

• Pull your chest to the bar, not your chin.

• Squeeze your shoulder blades like you’re trying to crack a walnut between them.

• Keep your hips in line and core braced.

Do this: 10 to 20 reps for 5 sets. Pick a variation that makes you work hard and master it.

3. Superman Holds and Scorpion Raises

These bodyweight floor movements might not look impressive on camera, but they’re absolutely essential.

They build spinal strength, improve posture, and develop muscle endurance across your upper and lower back. Perfect if you’re stuck at a desk or want to prevent injury.

Superman Hold:

• Lie face down.

• Extend arms and legs.

• Lift both slightly off the floor and hold.

Scorpion Raise:

• Lie on your stomach.

• Keep arms by your side or stretched forward.

• Lift your chest and legs simultaneously.

• Pause at the top and squeeze everything.

Quick Tips:

• Engage your upper glutes, not just your lower back.

• Superset both for a powerful combo.

• Breathe steady through the hold.

Do this: 30 to 60 second holds, 3 sets each. Rest between exercises.

How to Add These to Your Routine

Whether you’re chasing front levers or building a solid foundation with as a calisthenics beginner, these three exercises are key.

Here’s how to work them in:

• Train your back two times per week

• Stick with the routine for at least three months

• Pair with pull-ups and chin-ups for complete back development

This simple shift will improve strength, posture, and pulling power across the board.

Final Word

A strong back isn’t a bonus, it’s a foundation. If you want to move better, feel better, and train longer, these movements need to be in your program.

Think of them as essential maintenance for your athletic engine.

Add them to your workouts, stay consistent, and give your back the attention it deserves. You’ll move better, stand taller, and build strength that shows up in everything from handstands to muscle-ups.

Ready to Take Your Training Further?

If you want a full plan designed around progressive, strength-focused calisthenics, I’ve got you covered.

Train with me here and I’ll help you build a stronger, leaner, more capable body.

Stay strong!

Nicolas