Disclaimer: Our content doesn't constitute medical or fitness advice. We may be earning money from companies & products we review. Learn more
The best way to train your back and biceps to make significant strength gains and muscle growth requires only a bar to hang from and some weights to lift. But, sometimes, there’s going to be days when you don’t have access to either of those, such as when you’re at home or when you’re traveling.
This is why in this article, I will be giving you a back and biceps workout that will hit the muscles in your biceps, upper and lower back that you can do anywhere. Whether you have access to equipment or not, these exercises are fully accessible to anyone.
The Australian pull up is a great and convenient exercise that will target your lats, biceps, rear deltoids, and abdominals. You will need two sturdy chairs to be used as a raised grip
This exercise will primarily target your lower back, as well as secondary muscles such as glutes, hamstrings, and core. A table or any raised surface is required for this exercise.
Towel rows is a great exercise that you can do anywhere for two reasons. First towels are common to have in many places, whether inside or outside the house. Two, they are fantastic for building upper body strength, especially in your lats, rear deltoids, upper back, and biceps.
The reverse plank works the posterior muscles which include, rear deltoids, upper back, lower back. It also engages the abdominals which will help you build stronger core strength.
We all know that the push up exercise is a dominant chest and triceps at home. But when you don’t have a pull up bar at home, to do your pull ups or chin ups, this exercise should do the trick. Though it is not a primary bicep exercise, it should activate the biceps.
This exercise is a fantastic exercise for building bigger biceps while also toning secondary arm muscles such as your forearms to improve your grip strength. Bicep curls are a great and inexpensive addition to your strength training routine, all you’ll need is a resistance band.
The banded hammer curls primarily target your biceps, and brachioradialis (forearm muscle), but the difference with this grip is that the biceps brachii (short head) is more activated than the long head.
So to wrap this all up, here is a circuit-style sample workout that you can do at home using all the exercises I previously discussed. Do this for 4 sets and your back and biceps will be feeling pumped.
With that said, I don’t suggest you work on this routine on its own though, but rather, you should work with the bar and weight plates for weighted calisthenics whenever you can. However, as this is a fairly high-volume routine, it should do the trick.
If you’d like a step-by-step workout program that shows you how to train, eat and recover to maximize your results, then check out our 8-Week Calisthenics At Home Program. Our highly passionate and knowledgeable trainers can help you transform your health and physique.
My name is Pat Chadwick, I am a qualified personal trainer with Level 2 and Level 3 Personal Training Certificate. As a calisthenics coach with over 4 years of experience in helping people from all backgrounds to achieve their calisthenics goals. My goal is to become the number one calisthenics coach in the world as it is my passion to help people change their lives through inspiring bodyweight movements. I believe everyone deserves the right to feel good about their health, body, and be delighted inside and out.