Back and Bicep Workouts for a Strong Physique

We all want to look strong and stout but most of the time we overlook the significance of building a great-looking back. Working on your back will give you the best physique and that V-shape you might be thriving for. However, due to the busy schedule and lack of time and flexibility, most of you may not be able to go to the gyms daily. Hence, working out from home is the best option. It is common not to know the back workout. To help you out, I have come up with an amazing read for a back and bicep workout. Turn your thoughts of having a perfect V-shaped physique into reality by continuing reading.

Anatomy of the Back Muscles and the Biceps

Before you start working on back and bicep muscles, you must have a basic knowledge of their anatomy. Here is a brief overview of the two:


The back consists of various muscles and covers a significant portion of the body, right from the skull base to the glutes. Therefore, all the movements are dependent upon the agility and strength of the back muscles. The aesthetic appeal of the back is very crucial, be it for women or men. You should have a strong back and maintain proper posture to avoid any injury or so.


While the biceps is not attached to the humerus, you will find this muscle on the front of the upper arm; it contains two heads – the short and the long head – that work by flexing the arm at the elbow.

Why Work Back and Biceps Together?

back and bicep exercises


When you think about the best back and bicep workout, the tertiary or secondary mover in any row, pullup, or pulldown are the options. So it makes sense to workout biceps a little more directly along with the corresponding lift that involves more than one joint instead of biceps.

Typically, a back bicep workout initiates with pulldown or rowing exercises to hit the more extensive back muscles when you are fresh. However, most of you don’t know that starting the workout with biceps curls would fatigue your arms to the extent that they may not support you with your back movements. The logical and efficient workout would be to save biceps exercises until you train your back.

The workout includes supersets, meaning that you will do two exercises for the same muscle group simultaneously, then rest and repeat one or more times, using sufficient weight. You can complete at least 10-12 reps per set. Supersets are excellent for those who are short on time but want to do different exercises.

The Back and Biceps Workout

Before starting the real workout, you should start with a 5-minute warm-up of light cardio; if you have a treadmill in the home, walk or jog at a low to high intensity. You can also utilize a stationary bike or walk-in place. After the warm-up, complete the following exercises to further prepare the muscles in your back and biceps.

Back Horizontal Pulls 

back and bicep workout: Back Horizontal Pulls


To understand how the back exercise works, click a picture of your body in a standing position. If you pull something towards the midsection, you are moving it along a horizontal plane. Any exercise you do along that plane is a row type – cable row, face pull, one-arm dumbbell row, etc. When you change your torso position, such as by bending the hips back to angle it, so the body is parallel to the floor, you are still pulling toward the body as if it is erect- it is known as horizontal pull.

When you row with dumbbells or handles, you can rotate your hands to get a more rotated form at the top of the pull. You cannot do that with pullups and pulldowns; with those, the shoulders have to turn internally. It is essential to add more horizontal pulls versus vertical ones.

Target muscles: Rows effectively target all the major back muscles – teres major, lats, rhomboids, and trapezius. Improving the latter two, in particular, makes for a meatier and thicker back.

Isolation Exercises

back and bicep workout: Isolation Exercises


While vertical and horizontal pulls are always compound lifts and include biceps as a secondary mover. Exercises like straight-arm pullover and pulldown virtually remove biceps involvement by keeping the elbows in a stable position throughout the whole rep. It will allow you to work on the lats and various upper back muscles more directly.

Of course, Rusin says, “ you will have to use lighter weight with these exercises”. He further added, “but the mind-muscle connection is higher with the isolation movements”. That is, the ability to focus your mind on the muscles you wish to train is more accessible. It raises the potential to grow.

Target muscles: Straight-arm pullovers and pulldowns emphasize the lats and teres major, with little to no movement from the biceps.

Exercise for Biceps

back bicep workout: Exercise for Biceps


The elbow is a hinge joint, there is one movement you can do for direct biceps training. However, you can manipulate the curls through both hand and shoulder positions to target the biceps very differently. Here is a list of different types of curls that you can do:

Neutral-Grip Curls

When you turn your wrists so that the palms face in toward the body, you will be doing a hammer curl.

Target muscles: The brachialis muscle lies beneath the biceps brachii; it is involved in the movement, as does the brachioradialis, a meaty muscle that runs along the thumb-side of the upper forearm.

Pronated-Grip Curls 

These are also known as reverse curls; it is the opposite of a supinated grip; these types of curls flip the grip so that the palms face toward you in a down position and downward to the ground at the top of the lift.

Target muscles: These curls hit the brachialis and brachioradialis to a greater extent than supinated and neutral-grip curls.

Preacher Curls

When you do curls with a preacher bench, your upper arms are locked into a position of slight shoulder flexion. Hold the elbows in front of the body.

Target muscles: The flexed shoulder position assists you in isolating the biceps and helps you to establish a stronger mind-muscle connection.

Also Read: Choose the Best Fitness Tracker for 2021


It is one of the best back and bicep workout methods. You will do two variations of a rowing exercise for your first superset to work the large muscles in the back. Your arms and shoulders will also benefit from these movements.

One-Armed Row

back bicep workout: One-Armed Row


You should have heavy dumbbells to do this exercise.

  1. Start by placing the left foot a few feet in front of you with your knee bent, and hold a heavyweight in your right hand. Align your palm in the midline of the body
  2. Keeping the core tight and back strong, engage your muscles to pull the elbow up in a rowing form until it is on a level with your torso.
  3. Lower and repeat for 10 to 12 reps, then switch sides.

Upright Row

best back and bicep workout: Upright Row


You should do two more row variations for the second superset to continue to work out the back and the shoulders. You can do this exercise with the barbell, but you can use dumbbells, holding one in each hand if you don’t have a barbell. 

  1. Start by standing tall, hold the barbell with the overhand grip so that your palms face the body.
  2. Keep your abdominals engaged, lift the barbell straight up toward the chin, lead with the elbows, and keep the bar close to the body.
  3. Stop when the bar reaches shoulder height
  4. Return the barbell back to the starting position and repeat 10-12 times.

Barbell Curl

best back and bicep workout: Barbell Curl


Begin with the feet hip-width apart and your abdominals engaged. Keep the barbell in front of you with the underhand grip and palms facing forward. You can use two dumbbells and hold one in each hand if you don’t have a barbell at your home. Now follow the following two steps to work out:

  1. Keep the upper arms stable, relax the shoulders, bend at the elbow, and lift the barbell to approach the shoulders. Keep your elbows firmly tucked close to the ribs.
  2. Place the barbell to the initial position and do 12 reps.

How Many Back and Bicep Exercises Should You Do?

back and bicep exercises


Although the back bicep workouts together on all compound upper-body pulling movements, the amount of tension both muscle groups can tolerate is vastly different. As a result, experts recommend anywhere from four to six exercises total for back and biceps in a workout, using a two-to-one ratio of back and bicep exercises.

The biceps are small muscles, and small muscles tend to recover faster than big muscles. But biceps work on the elbows and shoulders. Hence, you should not risk overworking, especially when you are training chest, shoulders, and triceps elsewhere in your week.


The back is one of the overlooked muscle groups in beginners or new corners at the gym, which needs to change. Women/Girls should strengthen their back and improve their poundage to get a toned and more muscular body. Big traps are a sign of strength in men, and a wide lat spread makes that V-shaped physique. The above article discussed various back and bicep workouts to make your dreams true.

For more health-related information, visit Healthclubfinder.

Comments are closed.