HomeHome Back & Biceps
A 30-minute home back and biceps session for men, no equipment required. Squatting rows and close-grip standing rows create pulling resistance using bodyweight leverage, leg concentration curls and side-lying biceps curls load the arms, and superman pulls finish the mid-back.
Home Back & Biceps at a glance
- Level
- Intermediate
- Duration
- 30 minutes
- Exercises
- 5
- Estimated burn
- ~270 kcal
- Equipment
- None — floor space only
- Muscles worked
- Back, Biceps, Forearms
- Category
- Home
- Made for
- Men
- Price
- Free
5 exercises in Home Back & Biceps
- 4 × 12
- 4 × 12
- 3 × 15
- 3 × 15
- 5Superman pulls3 × 15
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Home Back & Biceps
Self-resisted rows work only if you actively pull against yourself — go slow and squeeze at the end of each rep. Rest 45 to 60 seconds. If a towel and a door frame are available, use them for the rows; the added leverage makes the session considerably better.
Home Back & Biceps — questions
How long does Home Back & Biceps take?
About 30 minutes from the first set to the last. The session contains 5 exercises and burns roughly 270 kcal for an average trainee.
What equipment do you need for Home Back & Biceps?
None — floor space only. The session is built around Bodyweight Squatting Row, Bodyweight Standing Close-grip Row, Biceps leg concentration curl and more, and every exercise comes with a demo video in the GymiaFit app.
Is Home Back & Biceps suitable for beginners?
Home Back & Biceps is graded intermediate. You should already be comfortable with the basic movement patterns before running it. Beginners can use it with lighter loads, fewer sets and longer rest, or start with a beginner session in the same category first.
Which muscles does Home Back & Biceps work?
Back, Biceps, Forearms. 5 exercises, starting with Bodyweight Squatting Row, Bodyweight Standing Close-grip Row, Biceps leg concentration curl.
Is Home Back & Biceps free?
Yes. Home Back & Biceps is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
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One tap puts every set, rep and rest timer of Home Back & Biceps into the GymiaFit app — free, no account tricks, no paywall.
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