How I Train My Back And Biceps At Home

If there’s any muscle group that’s a bit trickier to train well without the gym, it’s your back.

Biceps are quite simple, just do some curls.

And that’s not to say training back is all that complex since you only need to do some kind of row and some kind of pullup or pulldown…

But at home?

Unless you have the right equipment, you might have to get a bit creative or aggressively simplify things like I have over the last several months.

Here’s exactly how I train my back:

Superset 1:
Dumbbell Rows — 4 sets of as many reps as possible
Dumbbell Shrugs — 4 sets of as many reps as possible

Superset 2:
Dumbbell Curls — 2 sets of as many reps as possible
Dumbbell Facepulls — 2 sets of as many reps as possible

The first thing I do is a superset meaning I do one exercise then immediately go into a second exercise, rest 2–3 minutes, then repeat as necessary.

The reason for this is the weights I have are super light for me, so I have to make it challenging in a different way.