The Best Calisthenics Exercises for Back and Biceps Development

  • By: gymtrix
  • Date: August 6, 2022
  • Time to read: 4 min.

When it comes to developing a strong, muscular back and biceps, few exercises are as effective as calisthenics.

Calisthenics are body weight exercises that can be performed anywhere, at any time, with no equipment needed.

There are a wide variety of calisthenics exercises that can target the back and biceps, but some are better than others.

In this blog post, we’ll share with you the best calisthenics exercises for back and biceps development.

By the end, you’ll know exactly which exercises to perform to get the results you want.

So, without further ado, let’s get started.

The Importance of Back and Biceps Development

The back and biceps are two of the most important muscle groups in the body.

Not only do they play a major role in upper body strength, but they also contribute to overall posture and spinal stability.

Furthermore, strong back and biceps can help to prevent injuries in other areas of the body, such as the shoulders and neck.

For all of these reasons, it’s important to make sure that you’re including exercises that target these muscle groups in your workout routine.

And what better way to do that than with calisthenics?

The Best Calisthenics Exercises for Back and Biceps Development

Body weight exercises are a great way to develop back and bicep strength. They are simple, easy to learn, and can be done anywhere without any equipment.

The following are seven of the best body weight exercises for back and biceps development:

Chin ups

Chin ups are one of the best exercises for developing back and biceps strength. They work the muscles in your back, shoulders, and biceps.

To do chin ups, grab a pull up bar with your palms facing away from you and your hands shoulder width apart. Pull yourself up so that your chin reaches the bar, and then slowly lower yourself back down.

Pull ups

Pull ups are similar to chin ups , but work the muscles in your back and shoulders a little bit more than chin ups do.

To do pull ups, grab a pull up bar with your palms facing towards you and your hands shoulder width apart. Pull yourself up so that your chin reaches the bar, and then slowly lower yourself back down.

Neutral grip pull ups

Neutral grip pull ups are a variation of pull ups that work your back and biceps equally.

To do a neutral grip pull up, grip a sturdy bar with your palms parallel to each other and your hands shoulder width apart.

Hang from the bar with your feet off the ground, then pull yourself up until your chin is above the bar. Hold for a second before lowering yourself back to the starting position.

Farmer’s walks

Farmer’s walks are a great exercise for developing overall strength and stability. They work the muscles in your back, shoulders, hips, and legs.

To do farmer’s walks, hold a weight in each hand with your feet hip width apart. Walk forward by bending at the waist and keeping your back straight.

Bridge

The bridge is a great exercise for back and biceps development. It works the entire back and helps to build a strong core.

Lie flat on your back with your feet flat on the ground and shoulder width apart. Place your arms by your sides with your palms facing down.

Push your hips up into the air, forming a straight line from your knees to your shoulders.

Hold for two seconds, then lower yourself back to the starting position. Repeat 10-12 times.

Negative Pull Ups

This variation is a great way to build strength in the pull up muscles.

To do it, start from the top position of a pull up (with your chin over the bar), and slowly lower yourself down until your arms are fully extended.

Then use your legs to help you slowly climb back up to the top position.

Superman

The superman is an excellent exercise for strengthening the lower back muscles.

Lie face down on the ground with arms and legs extended, then simultaneously lift your arms and legs off of the ground as high as possible before lowering them again.

Dead hangs

Dead hangs are a great way to strengthen your back and biceps muscles. They also help improve grip strength.

To do a dead hang, grip the bar with your hands shoulder width apart or narrower.

Hang from the bar with your arms straight and your feet off the ground.

Hold this position for as long as possible before lowering yourself down to the starting position.

Back extensions

Back extensions are an excellent exercise for strengthening and toning the muscles in your lower back.

To do back extensions, lie face down on an exercise ball with feet flat on the floor hip width apart.

Place your hands behind your head for support. Then raise your torso off of the ball until it is parallel to the floor before lowering yourself back down to the starting position.

These are just a few of the many excellent body weight exercises for developing back and biceps strength.

Experiment with different exercises and find the ones that work best for you.

Remember, always focus on quality over quantity it’s better to do a few reps of an exercise correctly than to do many reps poorly.

Conclusion

Pull ups, dead hangs, back extensions, and farmer’s walks are all great exercises for developing back and biceps strength.

Experiment with different exercises to find the ones that work best for you.

Remember to focus on quality over quantity it’s better to do a few reps of an exercise correctly than many reps poorly. Thanks for reading!

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