Pairing your back and biceps in one workout has been a classic muscle-building session for decades. It’s a time-tested approach that’s reliable, effective, and it simply makes sense — the majority of rowing and pulling-type movements that target your back also recruit your biceps.
Even when your biceps aren’t getting a major stimulus from some back exercises, they’re getting warmed up and slightly pre-fatigued for the latter part of the workout, when you can finish them off with some direct biceps training.
It’s a match made in heaven and many body part split programs would be incomplete without a solid back and biceps day. Here are some of the best back and biceps workouts to add size and strength whether you’re new to the gym or think you’ve tried it all.
Back and Biceps Workouts
Beginner Back and Biceps Workout
The goal with beginner-level training is to get strong and do so with a low barrier of entry, using exercises that can be relatively easily mastered. Many lifters who are new to the gym gravitate toward training their back using barbell rows. While the barbell can be a great tool for back training, it’s often skill-intensive and highly fatiguing, especially for beginners.
Base-Building Back and Biceps
This back and biceps workout routine uses exercises that are relatively simple to learn and more appropriate for establishing a base of strength and muscle. When you focus on the target muscles and apply strict technique, you’ll also give your pulling muscles a gnarly pump by the end of the session. Technically, if you had to label your workout in detail, it could be considered a “back, biceps, and shoulders workout” because you’re also giving some direct attention to the rear head of the shoulder muscle.
Bent-Over Dumbbell Row
The bent-over dumbbell row delivers a strong back-building stimulus without taxing your spinal erectors (lower back) like a barbell row often can. Avoid swinging your torso to move the weight.
How to Do it: Stand with a dumbbell in each hand, with your arms straight down by your sides. Bend your legs slightly and hinge forward at your hips while keeping your back neutral, not rounded. Let the weights reach toward your toes with your hands facing each other. Drive your elbow back past your ribs and try to feel a contraction in your back muscles. Return the weights to the stretched position before repeating. Maintain the same hip angle throughout the exercise.
Sets and Reps: 3 x 8-12
Rest Time: 60 to 90 seconds between sets
Close-Grip Lat Pulldown
The close-grip lat pulldown will help stretch your lats and hit them in a way the row didn’t. Mixing vertical pulling (like the lat pulldown) with horizontal pulling (like rows) is a very effective way to target the multiple muscles of your back.
How to Do it: Attach a neutral-grip (palms facing each other) to the pulldown cable. Grab the handles and sit, allowing your arms to straighten and stretch overhead. Plant your feet flat and secure your knees under any available pad. Keep your upper body nearly vertical, with a slight backward lean. Drive your elbows down until the bar is generally near your face or chin. Control the stretch as you return to the arms-overhead position.
Sets and Reps: 3 x 8-12
Rest Time: 60 to 90 seconds between sets
Machine Reverse Flye
The machine reverse flye will torch your rear deltoids. Although the rear delts are technically part of your shoulder muscle, the rear muscle head is involved in many back exercises. Training them directly as part of a back and biceps routine makes sense because your rear delts, like your biceps, are pre-fatigued after training your back.
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Please note that the content provided above is for general education and demonstration purposes only and should not be used as medical advice. Always consult with your healthcare professional before trying any new exercise program.
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If you’re looking to build your back and biceps, check out the back and biceps workout with new angles provided in the content above. Remember to focus on proper form and avoid ego lifting to prevent injuries. The stability of the chest-supported row allows you to focus on your back without the need for a lot of warming up, unlike a free-standing row. This exercise also helps correct any imbalances you may have by targeting each side individually. Additionally, the incline dumbbell curl stretches your biceps more than a standing movement, leading to significant growth. As you progress in your training, it’s important to increase the load in order to continue building strength and muscle. Advanced lifters may benefit from using lifting straps to prevent forearm fatigue and maximize back and bicep development. It’s essential to be specific in targeting all regions of your back, using exercises like the barbell row and vertical pulling movements. The unconventional exercise of Jefferson curls sometimes gets a bad reputation for requiring a rounded back, but remember, your spine is designed to move. These controlled, dynamic contractions are actually great for growing your muscles effectively.
If you’re looking to achieve a thick, back-dominant look in both your upper and lower back, Jefferson curls can be a secret weapon. Just remember to perform them with control and without letting your ego dictate the weight you use. To finish off the workout, incorporate barbell wrist curls using straps to supplement your gripping strength and isolate your forearms for growth.
Moving on to the barbell row, this exercise is often considered the definitive back exercise for building size and strength. Maintain strict form and avoid cheating by using momentum to move heavy weights.
The pull-up is a classic bodyweight exercise that is a great measure of your experience and aptitude in the gym. Focus on proper form and control throughout the movement to maximize its benefits.
The Jefferson curl, contrary to traditional weight training rules, involves deliberately rounding your spine under full control. This exercise can improve hamstring flexibility and promote a functionally strong spine when performed correctly.
The cable rear delt flye is an effective way to target your rear deltoids at the end of your workout. Keep your form strict and concentrate on engaging your delts during the movement.
Finally, the incline dumbbell curl is a great way to blast your biceps with its intense stretch and contraction. Pay attention to your head placement to prevent injury and maximize the benefits of this exercise. Let your arms hang straight with your palms facing forward. Curl the weight up using only your hand and the dumbbell, keeping your elbow, upper arm, and head still. Once you reach the highest position without moving your elbow or upper arm, slowly lower the weight back to full stretch.
Sets and Reps: 3 sets of 8-12 reps
Rest Time: 1 minute between sets
Barbell Wrist Curl:
Work your forearm muscles, specifically the wrist flexors, with the barbell wrist curl. This exercise targets your forearms and can help stimulate them, especially if you use lifting straps during heavier back exercises.
How to Do it: Set up on a flat bench with an underhand grip on a barbell. Support your forearms on the bench and extend your wrists down to lower the weight. Curl your hand closed and bring your wrists up without lifting your forearms. Focus on applying tension without swinging.
Sets and Reps: 3 sets of 10-15 reps
Rest Time: 45-60 seconds between sets
Progression:
To progress, focus on training hard, maintaining strict form, and increasing reps or load each week. Once you reach the higher end of the rep range, add more weight the following week. Be cautious not to swing the weights as you progress.
Benefits of a Back and Biceps Workout:
– Improved joint health and posture
– Increased capability for everyday movements
– Enhanced muscle growth and aesthetics
Back and Biceps Basic Anatomy:
– Trapezius: Upper, mid, and lower traps involved in scapular retraction
– Lats: Outer mid-back muscles for a wide look
– Spinal Erectors: Long beams running from top to bottom of the back Just like traps, your spinal erectors are activated in almost every back exercise as they help maintain posture near the hips. Exercises like Jefferson curls or any pulling or hip hinging movements that involve arching your back directly target and strengthen your spinal erectors.
Rhomboids are smaller muscles in your back that attach to your mid-spine and partially under your scapula, contributing to your upper back musculature. They assist in scapular retraction, similar to traps, and contribute to better posture. Horizontal rowing exercises are great for targeting the rhomboids, especially when focusing on pulling your elbows back to squeeze your scapulae together.
The rear deltoids, located at the back of your shoulders, play a crucial role in completing the overall look of your back and shoulders. Neglecting back training often results in underdeveloped shoulders. Any pulling exercise where your elbows move behind your body, like various rowing movements, effectively target the rear delts.
The biceps consist of three muscles: the biceps brachii, brachialis, and brachioradialis. The biceps brachii, with its long and short heads, forms the visible biceps on your upper arm. The brachialis, located between the biceps and triceps, adds size to your arms. The brachioradialis, situated at the top of your forearms, aids in elbow flexion and wrist rotation. These muscles are worked during rows, pulldowns, and curling exercises.
To maximize the effectiveness of your back and biceps workouts, focus on rows, pulldowns, and curls based on your experience level. By following a well-planned routine, you can achieve a wider back, bigger arms, and an overall more impressive physique. Incorporating these exercises into your gym routine will help you see significant growth and potentially attract extra admirers. Please rewrite the following sentence so it is clearer:
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