10 Bodyweight Back & Biceps Exercises That You Can Do Anywhere

Doorway Row

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Stand near a doorway or vertical pole. Get into a half squat position and hang on to the doorway with one arm. Pull yourself towards the door way, and slowly return to the starting position.

Inverted Curl

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Lie under the table and grab the edge with your palms facing you. Bend your knees 90 degrees and keep your body in a straight line by bracing your glutes and abs. Raise your body to the underside of the table by bending your elbows.

Inverted Row

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If you’re using a bar grab it with your palms facing away from you, and if you’re using a table grab the outer edges. Pull your body up until your chest meets the surface, and slowly lower yourself back to a hanging position.

Negative Pull-Up

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Chin-ups (palms facing you) and pull-ups (palms facing away) can be pretty tough. If you can’t do them just yet, don’t fret. Get started by jumping up to a bar and slowly lowering yourself back down the ground.

Chin-Up

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Hang from a secure bar or rafter with your palms facing towards you. Keep your body in a straight line by tightening your core and glutes. Pull yourself towards the bar, pause, and return to the dead hang position.

Pull-Up

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Most people find pull-ups (palms facing away) more difficult than chin-ups because of the reduced involvement of the biceps. But once you’re comfortable give the chin-up a go by trying to pull your chest to the bar.

Feet-Elevated Row

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When the regular inverted row becomes too easy, you can make it more difficult by elevating your feet on something such as a chair. Remember to keep your body in a straight line.

Side-To-Side Pull-Up

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Set up just as you would for a normal pull-up (palms away from you), but pull your body to one side to add emphasis to that side. Switch sides with each rep.

One-Arm Row

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This is quite a jump from the two-arm inverted row variations, so I suggest you start with a surface that allows you to position yourself at an incline. Gradually reduce the incline until you are able to perform it from the ground.

One-Arm Chin-Up

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One-arm chin-ups are one of impressive exercises in existence, and elude many hardcore exercisers for years. To qualify as a real one-arm chin-up you shouldn’t be holding on to the wrist of your working arm.