You can train all muscle groups with calisthenics using only your body weight
It is common for back and biceps training to be done together. After all, to exercise these muscle groups, the pulling movement is often used. Furthermore, the biceps are always used a lot during back exercises, as they act as an auxiliary muscle during tractions.
You can train these muscle groups using calisthenics, a training method that requires no weights, dumbbells or equipment. “You can train all muscle groups with calisthenics. The best thing is that in calisthenics the only tool you really need is your own body weight!” says JĂșnior Britto, teacher of physical education, artistic gymnastics and functional training.
He explains that, in calisthenics, there are not as many isolated exercises as in bodybuilding. However, it is possible to train in isolation in some exercises. “For example, triceps and biceps you can work in isolation”, he underlines.
Benefits of rhythmic gymnastics
Practicing rhythmic gymnastics can bring numerous benefits to the body, since the exercises are complete, capable of involving different muscles at the same time. In addition to increased calorie expenditure, this provides:
- Muscle definition
- Greater strength
- Flexibility
- Increased burning of body fat
- Balance
- Cardiorespiratory endurance
Rhythmic gymnastics is also recommended for people who have never trained with weights or other resistance activities. BeginnersFor example, can train rhythmic gymnastics as long as they have the adequate guidance.
As with other activities, such as weight training, calisthenics must be practiced three to four times a week for its benefits to be noticeable. Who wants start practicing rhythmic gymnastics You should focus on the simplest exercises, always carried out with attention to correct posture and movement.
How to train your back at home?
In short, to train your back using body weight, you need to perform pulling movements with your arms. For example, chin-ups are considered one of the most important back exercises and use only body weight.
This traction can be performed with the body vertical, as in the case of the fixed bar, but also closer to the horizontal, as in the bars closer to the ground. You can also perform the pulling movement while standing, holding onto a bar or a fixed object.
The position of the arms and hands also affects. For example, a grip with the arms closer together and with the palm in a supine position (facing the body) stimulates the biceps portion more. A prone grip (palms facing forward) and with more open arms stimulates the lateral muscles of the back more.
Another important factor is the speed at which you perform each repetition. For example, you might do a standing exercise holding a bar in front of you and find it easy. However, if you perform more controlled and slower movements, the difficulty and stimuli increase.
Next, let’s see what calisthenics exercises you can do to train your back at home. Watch!
5 rhythmic gymnastics exercises for back and biceps
1. Fixed bar
The pull-up bar can be done with different grips and arm widths. Bars are generally found in parks or can be purchased and attached to your home. If you don’t have a bar, you can use another very fixed and resistant object â but be careful not to hurt yourself! The ideal is to use a special bar.

2. Barbell row
The movement is similar to that of the fixed bar, but closer to the ground. The body is in a more horizontal position and the legs are resting on the floor. Use an open, overhand grip (palms facing out). The movement can be performed on a very stationary object, but it is best to use a bar recommended for this exercise.

3. “Swimming” on land
Have you ever thought about “swimming” on land? In this exercise, simply lie down with your stomach on the ground and perform a breaststroke-like movement, using only the strength of your arms to move forward. It is important to wear a t-shirt so that the body slides more easily. Remember that the important thing here is to use your back strength to move.

4. Bicep rows
Similar to the barbell row, however, with the arms together and the supine grip (palms facing inwards), so as to activate the biceps more.

5. Standing row
The logic is the same: you will perform the pulling movement, but here the exercise is performed standing, which makes it easier. You need to stand in front of a fixed bar or any fixed object that you can hold with both hands. Your feet should be close together, your legs should be straight, and your torso should be upright. You can choose the type of grip, such as arms closer together and palms facing up. It’s a movement that works your back and biceps.

Source: Terra

Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.