The Ultimate Back and Biceps Workout for Every Level

Pairing back and biceps is classic for a reason: most rowing and pulling movements target both. Pre-fatigued biceps can then be finished off with curls for maximum growth.

Beginner Back & Biceps Workout – Base Building

Goal: Learn form, build strength, and pump the muscles without overcomplicating.

1. Bent-Over Dumbbell Row – 3 x 8–12, 60–90s rest
2. Close-Grip Lat Pulldown – 3 x 8–12, 60–90s rest
3. Machine Reverse Flye – 3 x 8–12, 60s rest
4. Alternating Dumbbell Curl – 3 x 10–20 per arm, 45–60s rest

Progression: Increase weight once you reach the top of the rep range while keeping form strict.

Intermediate Back & Biceps Workout – More Volume & Angles

Goal: Add variety, correct imbalances, and stimulate muscles differently.

1. Chest-Supported Row – 3 x 8–12, 60–90s rest
2. Wide-Grip Pulldown – 3 x 8–12, 60–90s rest
3. Single-Arm Dumbbell Row – 3 x 8–12, 60s rest
4. Cable Rear Delt Flye – 3 x 10–15, 45–60s rest
5. Incline Dumbbell Curl – 3 x 10–15, 45–60s rest

Tip: Focus on strict technique. Avoid swinging weights for maximum back and biceps engagement.

Advanced Back & Biceps Workout – Heavy & Targeted

Goal: Overcome grip limitations, hit all back regions, and isolate biceps and forearms.

1. Barbell Row – 3 x 8–12, 2 min rest
2. Pull-Up – 3 x 5–10, 2 min rest
3. Jefferson Curl – 3 x 5–10, 1 min rest
4. Cable Rear Delt Flye – 3 x 8–12, 1 min rest
5. Incline Dumbbell Curl – 3 x 8–12, 1 min rest
6. Barbell Wrist Curl – 3 x 10–15, 45–60s rest

Tip: Use lifting straps if forearms fatigue first. Always control reps for safety.

Benefits of a Back & Biceps Day

• Stronger Joints & Better Posture: Balances pushing exercises to protect shoulders.
• Practical Strength: Easier everyday tasks, like lifting or moving objects.
• Eye-Catching Muscles: Builds wider lats, thicker traps, and well-shaped arms for a more athletic look.

Muscles Targeted

• Trapezius & Rhomboids: Upper/mid back, posture, and scapular retraction.
• Lats: Width and T-shirt-filling size.
• Rear Delts: Completes shoulder shape.
• Spinal Erectors: Lower back stability and control.
• Biceps (Brachii, Brachialis, Brachioradialis): Arm thickness and flexion strength.

Key Takeaway: Pick your level, focus on strict form, progress gradually, and your back and arms will grow while improving strength and posture.