Calisthenics Workout For Beginners Back And Biceps

Image source

Back And Biceps Calisthenics Training Program

This article will be covering a beginner's Calisthenics workout routine focusing on the back and bicep muscles. If you are not sure what calisthenics are about check out our Beginner Calisthenics article explaining the basics

We will break down how exactly to perform each type of exercise in this routine with details and a video example.

This routine consists of 5 different exercises that you will cycle through four times. You are to rest 1 minute between each of the various activities/exercises. Once you complete all five exercises, rest for three minutes and then begin going through each exercise again.

This training program will take around 45 minutes to fully complete, and requires the use of a pull-up bar.

The exercises you will be doing to complete one cycle is pull-ups, negative chin-ups, incline chin-ups, wide pull-ups and shoulder width chin-ups. Make sure Take a one minute rest from completing one exercise and starting the next.

To finish this training routine, you need to complete each cycle four times with a three-minute rest between each cycle.

Calisthenics Workout Routine For Beginners Back And Biceps

• Pull Ups

• Grab the bar with your arms about shoulder width apart.
• When grabbing the bar, you are to us an overhand grip (your palms should be facing away from your body).
• Fully extend your arms and arch your lower back your torso should be at a 30-degree curvature while you pull your shoulders back and push your chest forward.
• You are now in the starting position to perform pull-ups.
• Start breathing out as you begin to pull yourself up. Focus on using your back to pull and not your arms. You should be pulling your shoulders back and together as you move your body upwards towards the bar.
• Continue pulling yourself up towards the bar until your upper chest touches the bar.
• When your chest touches the bar as you pulled up, keep your body held in this position for one to two seconds.
• Begin breathing in well you slowly start to lower your body back down in a controlled movement. Continue to lower your body until you have your arms fully extended (you should be back in the starting position at this point).
• Repeat for two additional sets.
• Congratulations you have just completed the first exercise in the back and bicep workout.
• Rest for one minute and then move on to Negative Chin-Ups exercise.

Pull-ups How to Image demenstration

Image source

Pull-ups How to Video demenstration

• Negative Chin-Ups

• This action is similar to the pull ups that you just completed.
• You are going to use slightly wider than shoulder width grip. However, you need to grab the bar this time with your palms facing inwards towards your body.
• Create a natural curvature in your lower back while keeping your torso as straight as possible this will help to target your bicep muscles better.
• Have your shoulders back while you push out your chest and take a deep breath in before you begin.
• Jump up, use a stool, chair or bench to get your head about level with the bar.
• Slowly lower your body keeping the torso as straight as possible until your arms are fully extended.
• Lowering your body until your arms get fully extended should take two to three seconds to create a powerful contraction in your biceps.
• Once your arms are fully extended, return to where your head is level with the bar and repeat for three more repetitions.
• Rest for one minute and then move on to the Incline Chin-Ups exercise.

Negative Chin-Ups Image Demenstration

Image source

Negative Chin-Ups How To Video demenstration

• Incline Chin-Ups

• Lay down on the floor with the bar above your chest (make sure that the bar is set so that when you extended your arms you are just able to grab it).
• Use an underhand grip to grab the bar. Your palms should be facing towards you.
• Contract your abdominals and focus on keeping your body as straight as possible.
• Your ears, shoulders, hips legs, and feet should follow each other in a straight line.
• Lift yourself by pulling your body up to the bar until your chest touches the bar.
• Slowly lower yourself back down.
• Repeat for six more repetitions.
• Rest for one minute and then move on to the Wide Pull-Ups exercise.

Incline Chin-Ups Image Demenstration

Image source

Incline Chin-Ups How To Video demenstration

• Wide Pull-Ups

• Grab the bar with your arms slightly wider than shoulder-width apart.
• Use an overhand grip with your palms facing away from your body.
• Again fully extend your arms with the torso at 30 degrees while keeping the natural curvature in your back.
• You are now in the starting position.
• Breath out as you are lifting up, again focus on bringing your shoulder blades together to lift your body and not the biceps.
• Keep lifting until your chest is close to the bar.
• Once your chest is close to the bar, hold this position for one to two seconds.
• Slowly lower your body while you breathe in until your arms are fully extended again.
• Repeat this movement for two more repetitions.
• Rest for one minute and then move on to the Shoulder Width Chin-Ups exercise.

Wide Pull-Ups Image Demenstration

Image source

Wide Pull-Ups How To Video demenstration

• Shoulder Width Chin-Ups

• This action is similar to the pull ups that you just completed.
• You are going to use a shoulder width grip. However, you need to grab the bar this time with your palms facing inwards towards your body.
• Create a natural curvature in your lower back while keeping your torso as straight as possible this will help to target your bicep muscles better.
• Have your shoulders back while you push out your chest.
• Lower your body so that both of your arms are fully extended, and you are in the starting position to perform the chin-up.
• Inhale and then slowly breath out as you begin to pull your torso up towards the bar until your head is about level with the bar.
• While pulling up your body keep your elbows in close to your body.
• Focus on lifting your body with your biceps while performing the movement.
• Your forearms are only used to hold the bar, and you need to keep your body as stationary as possible as you focus on lifting your body with the biceps.
• When your head is level with the bar, hold yourself in this position for one to two seconds.
• Slowly begin to lower your body as breathing in keeping the torso straight until your arms are again fully extended, and you are back to the starting position.
• Repeat for three more repetitions.

Shoulder Width Chin-Ups Image Demenstration

Image source

Shoulder Width Chin-Ups How To Video demenstration

You have now completed a round of the calisthenics back and bicep exercise routine.

Take a three-minute rest to catch your breath and regain some of your strength. Now repeat for three more rounds to complete this workout.

More Beginner Calisthenics Workouts

I would love to hear some feedback if you found this routine helpful or not, or just need any further clarification on how to complete the routine.

If you enjoyed this article subscribe to our site, we are going to continue covering different calisthenic training exercise programs. Watch for our Beginner Calisthenics Leg Workout coming next week.

---

You may also like

Beginner Calisthenics
How To Strengthen Back Muscles For Posture
About The Bent Over Barbell Row