Back and Bicep Workout at home for Building Muscle

This back and bicep workout at home focuses on building strength and lean muscle tissue in the lats, lower back, rhomboids, both heads of the biceps, and forearms.

Here we discuss the effective back and bicep workout that you can do at home to build muscle mass and strength.

The combination of bodyweight back and bicep exercise help to increase your muscle strength and endurance in back and bicep. Back and bicep is a muscle pairing as old as the Pull-ups, Chin-ups and rows. The back muscle is the main targeted muscle in most pull-ups exercises, and the bicep and shoulder are crucial synergistic muscles.

Training your back and biceps together is something very common in today’s bodybuilding training routines. It doesn’t matter whether you are a beginner or an advanced lifter. You need a good workout routine to optimize your muscle gains.

Back and Bicep Workout at home for Building Muscle

Benefits of Bodyweight Back and Bicep Workout at home

Several advantages come from incorporating bodyweight back and bicep exercises into your home workout plan.

  • Bodyweight back and bicep workout at home allow for greater flexibility, joint safety and stabilization.
  • Bodyweight exercises are typically seen as beginner-friendly workouts, but with the variations and changes you can implement, you can really make them challenging for you, even if you are an advanced lifter.
  • It affords a greater level of variety, which prevents physical and mental burnout.
  • Bodyweight back workout allow the joints to move naturally within their range of motion by creating more joint stability.
  • Bodyweight back and bicep workout are perfect for the at-home exerciser with the limited space.
Why You Should Train back and biceps together on same day workout session

During a compound workout, many targeted muscles work together with other Synergistic and stabilizer muscles to function. Targeting one muscle may not fully engage these other supportive muscles, but they may be in use to some degree.

Training back and bicep together in the same workout is something that bodybuilders have been doing for decades. The reason for training those muscle groups together is very logical.

Like when you are doing a pull-up, the back is one of the target muscles. However, there are many other Synergistic and stabilizer muscles acting in this motion, such as the Biceps Brachii, Posterior deltoid, traps.

It’s important that first, you train your back than your bicep during your workout routine. This is because your back muscle will need your full energy and is most likely the heavies to train and gain in terms of muscle.

10 Best Bodyweight Back and Bicep Exercises for Home Workout

Here are 10 exercises to help you build back and biceps without iron. You can use these as part of a regular workout or as a standalone circuit.

1. Inverted Row

The inverted row is another name for bodyweight rows. The inverted row puts your body in a horizontal position, making it easier to perform. It also works the back, shoulder, and biceps muscles from a different angle and improves scapular retraction. In the gym, most people do this exercise on the smith machine.

But, you can also perform the inverted row at home by lying under a chair, holding the chair’s sides, and pulling yourself up.

Inverted Row
Execution Technique
  1. Adjust the height of the chair and bar so that it’s a little higher than arm’s length from the floor.
  2. Lie under the bar with your legs and body straight. Grasp the bar with an overhand grip that’s a little wider than shoulder width.
  3. Keeping your legs and body straight, exhale as you pull your chest up to the bar. Hold for a count of two and squeeze your back muscles.
  4. Inhale as you lower your body until your arms and shoulders are fully extended. Repeat.
  • Do not allow your butt to sag. Flex your tummy, squeeze your butt cheeks, and keep your body stiff from your head to your toe.
  • Do not allow your elbows to flail. Grab the bar with your hands slightly closer together and keeping your elbows at an angle to your body, similar to doing a bench-press.
  • Make sure you go down completely. Lower your body and ensure the arms are extended and raise your body until you touch the chest touches the bar.

2. Pull-Up

The pull-up is an upper-body strength movement that targets your back, chest, shoulders, and arms. Performing a pull-up is often a challenge for beginners and even experienced athletes. T

The pull-up increases the strength, thickness, and width of your back, specifically your lats. The lats are what influences back width and form the “V” in the upper back.

Wide Grip Pull Up
Execution Technique
  1. Using an overhand grip, grab on to a pull-up bar with your hands spaced wider than shoulder-width apart.
  2. Hang from the bar with your arms fully extended and your chest high, while exaggerating the arch in your lower back.
  3. Pull yourself up by squeezing your shoulder blades together and contracting your lats until your chin passes the bar.
  4. Hold the contraction at the top for a second before slowly lowering yourself back to the starting position.
  • To decrease bicep involvement, use a thumbless grip.
  • Go full range of motion and keep form correct. Avoid jerky movements and keep them controlled.

3. Superman

Superman is one of the best back exercises that you can do at home. It strengthens your upper and lowers back muscles.

If done regularly, the Superman may help alleviate back pain that is related to weak back muscles. In addition to strengthening back muscles.

Superman also works on your glutes and your hamstring muscles.

Superman Exercise
Execution Technique
  1. Lie down with your stomach flat on the ground. Extend your arms in front of you, with your palms down.
  2. Lift your head, raise your arms and your chest off the ground as far as possible.
  3. Bend your legs and lift your thighs off the ground, as much as possible. (Try to make a big “U” with your back.)
  4. At this point, you should feel your back muscles, your glutes, and hamstrings tighten up.
  • Try holding for only five or 10 seconds your first time, and work up to 30 seconds in future workouts.
  • Do not hold your breath. Breathe regularly.

4. Good Morning Exercise

The good morning is a weight training exercise. It is known as a good morning because of the movement in the erector spinae which resembles the rise out of bed to stretch.

The erector spinae muscles of the lower back work isometrically to keep the spine in an extended position, while the hamstrings and gluteus maximus work isotonically to perform hip extension. Must add this bodyweight back exercise to your back and bicep workout regimen at home.

To allow your lower back to adapt to the good morning exercise, start with a lightweight or with a stick and gradually add more weight.

Good Morning Exercise
Execution Technique
  1. Stand holding a Stick on the back of your shoulders, grasping the Stick at each side. Can also perform the exercise as in the bodyweight version.
  2. Keeping your knees slightly flexed and your back and neck neutral, inhale as you flex your hips to lower your torso until it is close to or fully horizontal.
  3. Exhale as you raise your torso back up to the starting position by extending your hips.
  • Keep your back and neck neutral throughout the exercise.
  • It is recommended that the lifter avoid rounding (flexing) or rotation (twisting) at any point during the movement.
  • Keep the movement slow, the form strict, and the weight light.
  • Complete the desired number of repetitions.

5. Bird Dog Exercise

The bird dog is an exercise that looks elegant and is also very effective for training the abdominal muscles and lower back muscles. Several other muscles are also addressed, including the glutes. 

The bird dog is a real stability exercise that ensures a stable trunk. It owes its name to the position which alternates between sitting on hands and knees (dog) and stretching the arms and legs (bird).

Bird Dog Exercise
Execution Technique
  1. Get on your knees and place your hands on the floor in front of your body at shoulder width.
  2. Contract your abs and lift one hand and the opposite knee slightly off the floor. You are now balancing on the other hand and knee.
  3. Now extend your arm and leg all the way out. Try to form a straight plane from your hand to your foot.
  4. Hold this position for about 10 seconds and then return to the starting position. Repeat the exercise with the other side.
  • This exercise gets harder when you perform the exercise on your toes instead of your knees.
  • Don’t raise your leg and arm higher than your back. The exercise works best when you form a straight plane from your hand to your ankles.

Bodyweight Biceps Exercises

6. Chin Up

The chin-up is a strength training exercise. This is a bodyweight exercise that can induce serious muscle growth of the biceps and back.

In this exercise, the palms are faced towards the body. Since the lifter is pulling their own bodyweight, the biceps are usually exposed to loads heavier than what one can lift with a barbell.

Chin Up
Execution Technique
  1. Grasp a pull-up bar with an underhand grip, hands shoulder-width apart or slightly narrower.
  2. Straighten your arms, keep your knees bent and cross your lower legs.
  3. Retract your shoulder blades and pull your body up until your chin becomes aligned with the bar.
  4. Pause for one to two seconds at the top, with the biceps under maximum tension. Slowly lower to the start position.
  • Don’t get in the habit of doing half reps and chasing numbers.
  • Lower to almost full extension of the elbow but avoid locking out completely.

7. Bicep Leg Curl

The bicep leg curl is a very effective bodyweight isolation exercise for building muscle and strength.

Sometimes we just don’t have access to equipment, but that’s not an issue with the bicep leg curl, as you only need your arms and legs.

Bicep Leg Curl
Execution Technique
  1. Begin by sitting on a chair as close to the edge as possible. Then, place your right hand under your left thigh at the crease between your hamstrings and calves.
  2. Slowly curl your right up as high as you can. Exhale during this portion of the exercise.
  3. Hold for a couple of seconds. Then, slowly lower your leg back down, so your foot is just above the ground. Inhale during this portion of the exercise.
  4. Repeat for the desired number of reps. Repeat the exercise with your left arm.
  • Try to get as much range of motion as possible.
  • You can perform a variation of the bicep leg curl lying down.

8. Towel bicep curls

You can perform this exercise by standing with your back against the wall and grabbing both ends of a towel while putting one foot on a sling.

Towel bicep curls bodyweight bicep exercises
Execution Technique
  1. Stand with your knees slightly bent, and your abs tucked in, your non-dominant arm down at your side with your palm facing forward. Put your opposite palm over your wrist.
  2. Make a fist with your working hand and execute a biceps curl with that arm while resisting it with the other.
  3. Shift the resistance on the way, so your palm pushes the working arm down. Return to the starting position.
  4. Finish your set, then repeat, with the other arm doing the work.
  • Keep your core tight and your shoulders down while doing this exercise.

9. Isometric Chin-ups

The Isometric (Iso) means there is no lengthening or shortening of the musculature, simply striving to maintain one shape.

Isometric holds for biceps, you can think of holding bags of groceries in your hands and your elbows are bent at 90-degrees. In this position, your biceps are fully flexed and holding the bags statically in place.

Isometric Chin-ups bodyweight bicep exercises
Execution Technique
  1. Grab the pull-up bar with your palms facing you and your hands about shoulder width apart.
  2. Pull yourself up until your chin is over the bar. If you are unable to do a chin-up, you can still do this exercise by using a chair or step to jump.
  3. Make sure your chin is above the bar. Hold for 5 seconds then lower down to 90 degrees and hold for 5 then lower down again to just before the bottom.
  4. Repeat for the desired number of reps.
  • Keep the scapula retracted

10. Reverse Grip Push-Ups

The reverse grip push-up is a fun and great variation of the standard push-up. The exercise is done with your fingers facing your feet (your palms outward). It’s considered the “bicep push-up” by many because of the hand position, it emphasizes a little more on your biceps than the standard push-up.

Reverse Grip Push-Ups
Execution Technique
  1. Get down into a press-up position with your hands placed so your fingers are pointing towards your toes.
  2. Take a big breath in and slowly start to bend your elbows. Do not let your elbows move outwards (away from your body).
  3. Lower yourself until you are about an inch from the floor. Pause the movement when you are at the bottom for a second.
  4. Push through your palms like you would try to push the floor away from yourself, extending the arms but maintaining a slight bend in the elbow.
  5. Repeat this for however many repetitions you wish to perform.
  • Always make sure to do a proper warm up especially focusing on warming up and stretching your wrists
  • Keep your neck in a neutral position to avoid stressing and hurting it.
  • Take it slow and easy when lowering yourself and really explode back up!
Best Back Exercises at Home | Back Workout at Home
Killer Back and Biceps Workouts For Building Muscle

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