Which exercise method uses body weight movements such as dips, rows, and muscle-ups? The method is calisthenics, a form of strength training based primarily on body weight.
Calisthenics uses movements that require the body to resist gravity, often with little or no equipment. Dips emphasize the chest, triceps, and front deltoids; rows train pulling muscles in the back and arms; and a muscle-up combines a pull-up with a dip in one continuous movement. Push-ups, squats, lunges, and handstands are also common examples.
The tradition has deep historical roots. The word comes from Greek terms associated with beauty and strength, and organized physical training has long used body-weight drills. Ancient Chinese health practices also included calisthenic exercises, while modern street-workout parks have made the style widely accessible.
Calisthenics is not limited to easy movements or beginners. Progressive overload can come from harder leverage, slower repetitions, increased range of motion, weighted vests, or advanced skills such as the planche and front lever. Pilates and spinning may use body control or endurance, but they are not synonyms for calisthenics.