Perfect Back & Biceps Workout To Build Muscle At Home

🔥 Back & Biceps Workout at Home (No Equipment Needed!) | Build Muscle & Strength

Get a powerful **back and biceps workout** at home with no equipment needed! This session is perfect for building strength, improving posture, and sculpting those arms. Whether you're a beginner or advanced, follow along for an intense, effective routine.

#### **⏳ Workout Details:**
- **Duration:** 20-30 mins
- **Equipment:** None (just your bodyweight!)
- **Difficulty:** Beginner to Intermediate
- **Goal:** Muscle endurance, strength, and definition

#### **📝 Workout Breakdown:**
1. **Warm-Up (3-5 min)** – Shoulder rolls, arm circles, cat-cow stretch
2. **Back Exercises:**
- Superman Holds
- Reverse Snow Angels
- Floor Y-T-W Raises
- Bent-Over Reverse Fly (use water bottles for resistance)
3. **Biceps Exercises:**
- Isometric Bicep Holds
- Towel Bicep Curls (if you have a towel)
- Doorframe Rows (if possible)
4. **Cooldown Stretch (3-5 min)**

#### **💪 Why This Workout?**
✅ Strengthens upper back & improves posture
✅ Targets biceps without weights
✅ No gym? No problem!
✅ Perfect for all fitness levels

#### **📌 Tips for Best Results:**
✔️ Focus on **slow, controlled movements**
✔️ Engage your core throughout
✔️ Do this **2-3x/week** for best results

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