Grind-Style Calisthenics Back and Biceps Workout w/a Door Attachment

You can still get a very effective back and biceps calisthenics workout even if you don't have anything you can hang from like a pull-up bar. A simple suspension trainer that can attach to the door can work very well. Trouble is, doorway incline rows are often not hard enough for many people.

That's why this simple routine can help work your lats, biceps and whole back in an intense way even when you're stuck in your hotel room.

Here's the full routine:

3-4 sets of straight arm isometric pull-downs. Hold for 15 seconds each.

3-4 sets of High elbow biceps curls 10-12 reps

Single arm rows 8-10 reps 6-8 total sets without rest between each set.

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