{"id":7557,"date":"2021-01-26T19:31:11","date_gmt":"2021-01-26T19:31:11","guid":{"rendered":"https:\/\/calisthenicsnerd.osmiumweb.com\/10-bodyweight-back-exercises-without-equipment\/"},"modified":"2026-03-12T11:39:23","modified_gmt":"2026-03-12T11:39:23","slug":"10-bodyweight-back-exercises-without-equipment","status":"publish","type":"post","link":"https:\/\/athenscalisthenicscenter.gr\/en\/10-bodyweight-back-exercises-without-equipment\/","title":{"rendered":"10 Bodyweight Back Exercises – Without Equipment"},"content":{"rendered":"\r\n

Working on your back is crucial for Calisthenics<\/a>, as the majority of skills require huge back strength.<\/p>\r\n\r\n\r\n\r\n

However, the back is a really hard muscle group to work if you don’t have equipment. And often, people only turn into pull ups or inverted rows when they want to do bodyweight exercises.<\/p>\r\n\r\n\r\n\r\n

The\u00a010 Bodyweight exercises<\/strong>\u00a0displayed in this article, are really effective for developing the back strength required for skills like the\u00a0handstand<\/a>,\u00a0planche<\/a>,\u00a0front lever<\/a>,\u00a0back lever<\/a>,\u00a0dragon flag<\/a> and human flag<\/a>.<\/p>\r\n\r\n\r\n\r\n

They are, also, simple and can be performed without using any equipment<\/strong>, at the comfort of your own home.<\/p>\r\n\r\n\r\n\r\n

Lets start!<\/em><\/p>\r\n\r\n\r\n\r\n

1. HOLLOW BODY HOLD<\/h2>\r\n
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