Back and biceps training when travelling and don’t have a place to do pullups or rows - 4 different options

Travelling can be a headache for us fitness folks. Since just like with nutrition it is a bit difficult to find a way to hit your macros, it is difficult to hit your workouts when you are not at home. 

You can train almost every other bodypart without any equipment by bodyweight except back and biceps. Sometimes you just don’t have a place to do any form of pulling. The hotel room you are in has no furniture you can use for pulling exercises, the weather sucks or it's already too late (scary) to go outside.

That sucks since pullups, chinup and rows are great for building your back and biceps. Everything else can be easily covered without equipment but back and biceps are a tough one. Stretched calf raises, single leg squats, hamstring heel curls, lying leg raises, crunches, wall supported back extensions, bridges, push-ups, pike push-ups, tricep push-ups...the list goes on and on for exercises that require no equipment. But none of them work your back or biceps well enough. There are some lat and bicep exercises you can do like the all mighty towel row (hah), floor lat pulldown or static bicep curls but they are not much use really to build or even maintain strength and muscle.

But usually what you do have is a bathroom and a bathroom door…unless you went really low budget this time.

That's why I wanted to introduce a way to train your back and biceps with suspension trainers or resistance bands and some suggestions on how to make training more effective with them. First tip on training with limited resistance is to use unilateral exercises. This means doing all your exercises with a single limb if the load is not heavy enough for two limbs in a suitable rep range. Using a door anchor for your suspension trainer or resistance bands allows more variety in exercises that you can do. For example straight arm lat pulldowns with resistance bands or jacknife pullups (similar exercise like the rack pullup) with suspension trainers. The second tip is that you should use the bands or suspension trainers before travelling as a part of your routine so that you know how to set up your training while travelling. Do a few sets of resistance band rows or doorway jackknife pullups before going on a trip to get familiarized with these exercises.

Which is better for travelling - resistance bands or suspension trainers?

Now which is better to take with you: a suspension trainer (rings or TRX does not matter), resistance bands or nothing? Let's take a look at the main exercises for back and biceps you can do with this equipment. And some pros and cons.

Home made suspension trainer and a door anchor. Adjustable resistance band with handles can be packed to a small space.

Resistance bands only - curls and rows

You can take loop bands or resistance bands with handles with you. I prefer adjustable resistance bands with handles since you can adjust the resistance according to your needs. And the handles are great. Adjusting the resistance with loop bands and the grip can be a bit tricky. If you take the resistance bands with handles they do take a lot of carry on luggage space where a single loop resistance band does not. You can train anywhere with resistance bands since they don’t require external objects to anchor them. The problem I have with the bands is that if you carry a selection of bands with you or use the adjustable one it's going to take some space in your luggage. Another issue that I have with the bands is the resistance curve. There is not much resistance in the band when it's not stretched and has high tension at the top of the movement. The adjustable cheap resistance band set that I have weighs around 400g and fits my backpack when packed correctly.

Pros

Can be used anywhere without anchoring

Cons

Resistance curve is not great but sufficient for training

Takes a lot of space in your luggage if you take a selection of bands or bands with handles. But weigh less than gymnastics rings

Exercises for back and biceps

Seated two arm rows

https://www.youtube.com/watch?v=lHuGxZZ09nY

Seated single arm rows

https://www.youtube.com/watch?v=L0ErOwSQ8nE

Bicep curls

https://www.youtube.com/watch?v=3g-1J2KkX_8

Example back & bicep workout

Seated single arm rows 3-5sets

Seated two arm rows 3-5sets

Bicep curl 2-4sets

Bands with a door anchor - rows, pulldown, straight arm pulldowns & bicep curls

If you include a door anchor to your bands it allows a greater variety of exercises. Also now you can adjust the distance from the anchor point so you are able to adjust the load according to your strength level even with a single band. Walk further from the anchor point to increase resistance and closer to decrease it. The anchor itself is cheap and does not take much space. What I have is a 5$ rubber coated buckle type anchor. So basically it's almost free, no extra space required add-on.

Something like this (could not find the exact product I have)

https://www.amazon.com/Performance-Resistance-Attachment-Ballistic-Exercise/dp/B08BZWF1NS/ref=pd_lpo_card_1?pd_rd_i=B08BZWF1NS&psc=1

Pros

Anchoring allows greater selection of exercises

Can be used anywhere without the anchor

Resistance can be adjusted with the anchoring point

Cons

Resistance curve is not great but sufficient for training

Takes a lot of space in your luggage. But less than gymnastics rings

Exercises

Straight arm pulldown

https://www.youtube.com/watch?v=K4VAFznrNLk

Single arm straight arm pulldown

https://www.youtube.com/watch?v=WJXtu9F9K0g

Pulldown

https://www.youtube.com/watch?v=HYxjKFpqEkM

Single arm pulldown

https://www.youtube.com/watch?v=aGGVsMiEvVA

Seated two arm rows

https://www.youtube.com/watch?v=lHuGxZZ09nY

Seated single arm rows

https://www.youtube.com/watch?v=L0ErOwSQ8nE

Bicep curls

https://www.youtube.com/watch?v=3g-1J2KkX_8

Example back & bicep workout

Single arm straight arm pulldown 3-5sets

Seated two arm rows 3-5sets

Bicep curl 2-4sets

Suspension trainer with a door anchor - doorway pullups & chinups, rows, single arm rows & bodyweight bicep curls

Suspension trainer with a door anchor is a great way to get a back and bicep workout in. You can do great exercises like jacknife pullups (which is almost the same as the rack pullup), row variations and bodyweight bicep curls. Basically you can create a really challenging workout by using the suspension trainers. If the two arm versions are too easy for you do the archer or single arm variations.

Exercises

Jacknife chinup/pullup with feet on a door frame

https://www.youtube.com/watch?v=55SdWgX-OCo

https://www.youtube.com/watch?v=7hvaJvanIaw 

Lift your feet off the floor and on to the door frame to increase the load. This exercise is similar to the rack pullup which is one of my favorite pulling exercises. It is scalable and challenging. Take off your socks to increase friction so your feet won't slip. You can use two arms, archer style or single arm variations depending on your level. This exercise will also give you the full range of motion with a stretch and supination.

Feet on wall inverted row

https://www.youtube.com/watch?v=cc_tjIHhG94

Inverted row

https://www.youtube.com/watch?v=_606Y0f7QGI

Incline row

https://www.youtube.com/watch?v=E9JMPNqIVoE

Single arm incline rows

https://www.youtube.com/watch?v=s3_t_uJgE8A

Bodyweight bicep curls

https://www.youtube.com/watch?v=xG57S0fgXAk

Pros

Lets you train pullups and chinups with full range of motion but with less load and a different movement pattern. Arms are in front of you all the time.

Good exercises selection with a challenging resistance

Cons

If you don’t have a door or other anchor point you cannot do any of these exercises and have to find a beam where to anchor the suspension trainer.

Example back & bicep workout

Jacknife chinup with feet on a door frame 3-5sets

Inverted row 3-5sets

Bodyweight bicep curl 2-4sets

Suspension trainer or rings only - Pullups & Chinups, Rows, Bicep curls

If you stay in a hotel there is most likely no place to attach your suspension trainer or rings. If you don’t have a beam where you attach the suspension trainer there is not much you can do with it without a door anchor. 

Exercises

Pullups and chinups - all variations

https://www.youtube.com/watch?v=wh_pR3zyW80

Rows - all the row variations

https://www.youtube.com/watch?v=17jzBODL8uA

Bicep curls - all ring bicep curl variations

https://www.youtube.com/watch?v=A-udHJtfdvY

Pros

If you can find a beam or a tree branch you can basically do all the exercises you need.

Cons

Without the door anchor you will need a beam to attach the suspension trainer. If you don’t have one you can't do much else with the suspension trainer except some isometric holds.

Example workout

Ring Pullups 3-5sets 

Ring rows 3-5set

Ring bicep curls 2-4sets 

No equipment option - rely on finding a place to pull or access to chairs or a sturdy table

Table and chair rows work great. But usually these are not available in a hotel room. Also you see some people doing door pullups. This is not a valid option for most interior doors since they are not designed to handle a great load. Even if you support the door from the other end you are very likely to break the hinges or damage the actual door itself since interior doors are usually not made out of wood and just have a weak wooden frame. The frame might get easily warped. 

Exercises

Table rows

https://www.youtube.com/watch?v=OYUxXMGVuuU

Chair rows

https://www.youtube.com/watch?v=kbBDBkkuNac

Table bicep curls

https://www.youtube.com/watch?v=awaLXTJhxhA&t=180s

(Door pullup)

https://www.youtube.com/watch?v=ADnoyLFVDcc

Pros

Don't have to take anything with you

Cons

Uncertainty to find a place to do pullups or suitable furniture for rows and curls

Example workout

Archer Table rows 3-5sets 

Table rows 3-5set

Table bicep curls 2-4sets 

Tough question: What to take with you?

It's better to be safe than sorry. But if you can only fit one piece with you what would you take?

Here is my point of view on proper order.

#1 Suspension trainer with a door anchor - If you know there is a door you can utilize

My preferred option would be the suspension trainer with a door anchor since it allows me to train all the pulling muscles with proper resistance and exercise selection. The doorway jackknife pullups and rows performed with one or two arms provide enough resistance for me to keep my strength levels while travelling. If I know there is at least a bathroom door where I’m going I usually take my homemade suspension trainer with me.

If you have gymnastics rings and like to use those, the door anchor will work with them also.

What I have is Bodylastics handles (that I got cheap with a light band) and some straps rated for double bodyweight each and a buckle type door anchor. This set weighs about 250g. I also have home made handles made from PVC pipe and bicycle grip handles. The one I made myself weighs a bit more +300g because of the full rubber handles but it takes less space.

#2 Resistance bands with a door anchor - Safest bet to get a back and biceps workout done

Best bet when your destination is unknown is to take bands with a door anchor. Then you can at least do something for the back and biceps if you don’t have a place to anchor your bands or suspension trainer.

What I have is a simple cheap adjustable resistance band with handles. You can fold the bands in a way that takes little space. Loop bands are great but it is a bit difficult to adjust the resistance if you don’t have any other anchor point than your feet. The problem with bands is the resistance curve. There is very little resistance in the beginning and maximum resistance on the top. This makes the rows and curls a bit hard.

#3 Resistance bands only - If you are unsure about your destination and need to travel light

Resistance bands without a door anchor work fine. If the destination is unknown and you are in doubt that you have a place to anchor your suspension trainer the bands will do the job. Employ single arm movements if the two arm rows and curls are too easy. I prefer to use the adjustable band so I have more options.

#4 Suspension trainer or rings only - If you know there is a beam or tree branch you can use

It's unlikely to find a suitable attachment point in your hotel room. In urban environments you might not be able to find a suitable anchor point nearby.

#5 Nothing

You can always rely on finding a place to do pullups and rows at your target location.

Hope this helps you to get a workout in when travelling!