We’ve all been there, scrolling through endless back and bicep exercises workouts, wondering what actually works. Been coaching long enough to see the common traps – Ever finish a back workout feeling like you just moved weight instead of torching your lats? Or pump out bicep curls only to wonder why your arms aren’t popping? Trust me, I’ve been there.
1. Back exercises recruit the biceps for assistance, best back and bicep exercises makes sense to train them together, giving each muscle more time to recover before training it again (as opposed to training biceps a day or two after back).
2. Each workout should have no more than four back exercises and two biceps movements.
3. Do 2–3 sets per exercise, performing 8–25 reps for back exercises and 10–50 reps for biceps.
Forget fancy gimmicks. Instead, focus on training with intensity. This may mean using lighter weights, different curl variations, etc.
Today, we’re going to take you through a complete back and biceps exercises.
Anatomy of Back and Bicep Muscles
Back Muscles:
- Lats: Pulls you up (pull-ups) and down (rows). Builds width.
- Upper Traps: Shrug muscles. Elevates shoulders (shrugs).
- Lower/Mid Traps: Posture muscles. Pulls shoulder blades down & together (scapular retraction).
- Erector Spinae: Low back pillars. Keeps your spine straight and stable during bends/rows.
- Rotator Cuff: Shoulder stabilizers (4 small muscles). Protects your shoulder joint during pulls.
- Teres Major: “Little lat.” Assists lats in pulling movements (rows, pull-downs).
Bicep Muscles:
- Biceps Long Head: Outer bicep peak. Builds height (especially on curls).
- Biceps Short Head: Inner bicep mass. Adds thickness and width to the arm.
- Brachialis: Underneath the biceps. Key for arm thickness. Hammer curls target this.
- Forearms: Grip & wrist muscles. Worked hard on all pulling and curling movements.
Beginners Back and Bicep Exercises
“Why can’t I feel my back working?” Sound familiar? That’s okay! Focus on moving through each exercise, moving the bar with control. You’ll work your way up in weight in time. With that said, here are my upper body exercises for this back and biceps workout session.
- Straight-Arm Pulldown
Grab a cable rope, lean forward slightly, arms near straight. Pull down toward thighs using ONLY your lats. No bending elbows!
→ Imagine pushing your chest toward the wall as you pull. That slight lean? It lights up your lats. I’ve seen countless clients finally “get” their lats with this move. - Single-Arm Dumbbell Row
Knee and hand on bench, back flat. Row the dumbbell to your hip, leading with your ELBOW.
→ Forces you to stabilize your core and eliminates cheating. Feel that deep stretch at the bottom? That’s where growth starts. - Lat Pulldown (Neutral Grip)
Grip handles shoulder-width. Lean back 10-15 degrees, pull elbows DOWN to your ribs (not behind you!). Squeeze lats at the bottom.
→ Bend the bar around your knees . This triggers scapular retraction instantly. - Dumbbell Hammer Curl
Palms facing in. Curl up, squeeze biceps AND brachialis (the muscle under your bicep that adds thickness).
→ Real talk: Hammer curls built my arm foundation. They’re easier on the wrists and hammer grip strength—critical for heavy rows. - Preacher Curl (Dumbbell)
Chest pressed to pad, slow negatives. No swinging!
→ I will feel humbled at first. But it taught me true bicep isolation. That burn means growth. Love it or hate it, this one forces strict form.
Advanced Back and Bicep Exercises
Have you mastered the basic movements? It’s time to increase the intensity and load! After experimenting, I found that the following movements require higher stability and strength:
- Band Row
Attach a heavy resistance band to a sturdy anchor. Stand back, grab the handles, and row!
→ The magic? The resistance increases the more you stretch the band – maximal tension at the peak contraction where it matters most. - Bentover Barbell Row
Hinge at the hips, knees slightly bent, back flat (crucial!). Pull the bar towards your lower abdomen, driving your elbows up and back.
→ Allows you to move serious weight, hitting your lats, traps, rhomboids, and rear delts simultaneously. - Lat Pulldown (Varied Grips & Techniques)
Not just the basic anymore. Experiment: Close-grip, underhand grip, slow negatives (4 seconds down!), pause reps at the bottom.
→ Bands force max tension at peak contraction—exactly what Jeff Cavaliere preaches. - Dumbbell Hammer Curl (Progressive Overload Focus)
Now it’s about consistently challenging yourself with heavier weights while maintaining perfect form. Add pauses at the top, slower negatives, or even alternating arms for core stability.
→ When standard curls stall, hammer curls often keep progressing. - Barbell Curl OR Dumbbell Curl (Heavy & Strict)
Your choice! Barbell for moving max weight and building overall bicep mass. Dumbbells for addressing imbalances and allowing a more natural wrist/arm path.
→ Whichever you choose, strict form is paramount. No swinging!
Back and biceps are a classic muscle pairing because they complement each other. This doesn’t mean you need to focus on a specific muscle group every day. Instead, you should ask, “Which muscle groups work together best to achieve my goals?” If you don’t have a complete back and bicep exercises plan yet, we’re here to help!
Welcome! I’m Jordan Mitchell, the dedicated editor at Leadman Fitness, where we specialize in manufacturing high-quality bumper plates, barbells, weight machines, kettlebells, and dumbbells. With a passion for fitness and a keen eye for detail, I ensure that our product information is clear, accurate, and engaging for our customers. My role involves collaborating closely with our design and production teams to highlight the innovative features and superior craftsmanship that set Leadman Fitness apart in the industry. Whether you’re a professional athlete or a fitness enthusiast, I’m here to provide you with the information you need to achieve your training goals with our top-of-the-line equipment.