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Pull
Training your back and biceps without equipment is sadly far from ideal. In my experience, a pull-up bar or gymnastics rings are essential for optimal results. This workout can help you build back and biceps muscle, but not to the fullest potential.
Lat pulls
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Keep your chest as close as possible to the ground
Elbow Raises
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Have your back strait
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only push yourself up with your arms and not your abs.
Body Rows
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For this exercise you can use chairs or a table as shown, but it is more optimal to use something that is a little higer than a desk, like the backrest of a chair.
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Pull your shoulders back and push your chest out
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Pull up as far as you can
Superman
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Chest and Legs stay elevated trough the whole exercise
Leg Curls
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Keep you leg relaxt
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You can add resistance with your leb by pressing against the curl movement
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Extend your Leg on the way down to get the full range of motion for your biceps.
Biceps Planche Hold
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Turn your hands 180°
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Push your shoulders up and back
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Lean as far as you can and the push yourself back into the start possession
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Keep your arm strait at all times
