Grow Your Back and Biceps At Home With No Weights | Gymless

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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.

Back and Bicep Workout at Home

Australian Pull Ups

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

1. Position your body in between two sturdy chairs on each side of your torso so that they’re parallel to each other. Grip your hands on the top of the chairs, bend your knees and push your hips up so that your body is also parallel to the ground and your arms are locked out. 
2. Exhale as you retract your scapulars (pull your shoulder blades together) to row your body all the way up while keeping your core squeezed. 
3. Inhale as you extend your arms to return to the starting position. Give it a full range of motion. 
4. Repeat this for 10 reps. 

Reverse Tuck Leg Raises

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.

1. Lay your stomach over a table with your hips on the edge of the table so that your legs hang off. Grab your hands on the sides of the table for support. Engage your core. 
2. With your knees together and tucked, exhale, as you slowly lift them to be in line with your torso. Pause briefly for two seconds. 
3. Inhale as you slowly lower your legs down. 
4. Repeat this for 10 reps. 

Towel Rows

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. 

1. Lie on your stomach with your arms extended overhead and hands gripped on a towel shoulder-width apart. Your legs are straight and your core is engaged. 
2. Exhale as you retract your shoulder blades and pull your elbows back towards your feet  until the towel touches your upper chest. Keep your neck in a neutral position. Hold this position for two seconds.
3. Inhale as you extend your arms and return to the starting position.
4. Repeat this for 12 reps.

Reverse Plank 

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.

1. Begin in a seated position with your feet together and legs extended in front of you. Place your palms flat on the floor with your fingers pointing to the sides and spread out. 
2. Press into your palms, squeeze your core, and push your hips up towards the ceiling while keeping your arms straight. Your body should be in a straight line from head to feet.
3. Hold this position for 45 seconds.

Bicep Push Ups

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. 

1. Begin in a push up position with your palms on the floor by your waist and point your fingers towards your feet.
2. Inhale as you lower down by bending your elbows until they’re at 90 degrees while keeping your core tight throughout this movement.
3. Exhale as you extend your arms to push up and return to the starting position. 
4. Repeat this for 8 reps.

Resistance Band Bicep Workout

Resistance Band Bicep Curls 

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. 

1. Choose a resistance band that is appropriate to your strength and fitness. Place your feet over the resistance band while gripping both ends of the band in either hand with your palms facing forward. Brace your core.
2. Keeping your elbows fixed at your sides, exhale as you curl the resistance band slowly upwards until your palms are in front of your shoulders.
3. Inhale as you slowly extend your arms downwards, and slowly release the tension in your arms. 
4. Repeat this for 10 reps.

Resistance Band Hammer Curls 

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. 

1. Place your feet over the resistance band while holding both ends of the band in each hand with your arms facing each other.
2. Exhale as you curl the band up while keeping your elbows pinned to your torso. Squeeze your biceps at the top position.
3. Exhale as you slowly lower your palms to the starting position.
4. Repeat this for 10 reps.

The Takeaways: Back And Bicep Workout At Home

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.