When most people walk into the gym, they dream of a strong V-shaped back and well-defined biceps. And here’s the truth: training your back and biceps together is one of the smartest ways to build upper body strength and aesthetics.
As a coach, I’ve seen countless beginners and even experienced lifters waste time on random exercises without structure. That’s why I created this complete back and bicep workout guide—to help you train smarter, not harder. Whether you’re new to lifting or looking to refine your routine, this article will give you the knowledge, experience, and strategies to build a strong, wide back and powerful arms.
Table of Contents
Why Train Back and Biceps Together?
Back and biceps are a natural pairing in strength training because they’re both pulling muscles.
- Back muscles (latissimus dorsi, rhomboids, traps, erector spinae) are engaged during pulling movements.
- Biceps (biceps brachii, brachialis, brachioradialis) act as assisting muscles whenever you pull weight toward you.
When you train them together:
✅ You maximize efficiency (both get worked in one session).
✅ Your biceps get extra stimulation from back exercises.
✅ You reduce fatigue and recover better for push-focused days (chest, shoulders, triceps).
This is exactly how most professional bodybuilders and athletes program their splits.
Anatomy Basics: Know What You’re Training
Before going into the exercises, let’s break down the key muscles:
Back Muscles
- Latissimus Dorsi (Lats): The “wings” of your back, responsible for width.
- Trapezius (Traps): Runs from your neck to mid-back, adds thickness.
- Rhomboids: Located between shoulder blades, help with posture.
- Erector Spinae: Spinal stabilizers, critical for deadlifts.
Bicep Muscles
- Biceps Brachii: The classic “bicep peak.”
- Brachialis: Lies beneath biceps, adds arm thickness.
- Brachioradialis: Forearm muscle, helps with grip and pulling.
When you combine exercises targeting these groups, you create a complete back bicep workout for strength, muscle growth, and definition.
Warm-Up: Don’t Skip It
Before training, spend 5–7 minutes warming up. A proper warm-up increases blood flow, reduces injury risk, and activates your pulling muscles.
Dynamic Warm-Up Routine:
- Arm circles – 20 reps forward & backward
- Resistance band pull-aparts – 15 reps
- Scapular pull-ups – 10 reps
- Light dumbbell curls – 15 reps
Now your joints and muscles are ready to lift heavy. For more ideas, try these mobility exercises for women over 50.
The Best Back and Bicep Workout (Proven by Experience)
Here’s a balanced, science-backed workout plan I use with my clients.
Back Exercises
1. Pull-Ups (or Assisted Pull-Ups)
- Why: Builds width in your lats and overall pulling strength.
- How: Grab the bar shoulder-width, pull your chest up, control on the way down.
- Sets/Reps: 3 × 6–10
2. Barbell Bent-Over Rows
- Why: Adds thickness and works lats, traps, and rhomboids.
- Form Tip: Keep your back straight, pull bar to your lower chest/upper abs.
- Sets/Reps: 4 × 8–12
3. Lat Pulldowns
- Why: Perfect for isolating the lats if pull-ups are tough.
- Tip: Lean slightly back, pull bar to chest, don’t swing.
- Sets/Reps: 3 × 10–12
4. Dumbbell One-Arm Rows
- Why: Fixes muscle imbalances, great lat engagement.
- Form Tip: Keep torso stable, row dumbbell close to your body.
- Sets/Reps: 3 × 10–12 each side
5. Deadlifts (Optional for Strength Days)
- Why: King of back thickness, targets erectors, traps, and lats.
- Note: Keep bar close, maintain a flat back, and lift with controlled power.
- Sets/Reps: 3 × 5–8
Bicep Exercises
1. Barbell Bicep Curls
- Why: Classic mass builder for biceps.
- Form Tip: Don’t swing, keep elbows tucked.
- Sets/Reps: 3 × 8–12
2. Dumbbell Hammer Curls
- Why: Targets brachialis and forearms for fuller arms.
- Sets/Reps: 3 × 10–12
3. Concentration Curls
- Why: Isolates biceps for peak contraction.
- Tip: Sit, rest elbow on inner thigh, curl slowly.
- Sets/Reps: 3 × 10–12
4. Incline Dumbbell Curls (Optional)
- Why: Stretches biceps under tension, great for growth.
- Sets/Reps: 3 × 8–10
Sample Back and Bicep Workout Plan (Beginner-Friendly)
If you’re new, start with 3 back and 2 bicep exercises per session. Here’s an example:
Day: Back + Biceps
- Pull-Ups (3×6–10)
- Barbell Rows (4×8–12)
- Lat Pulldowns (3×10–12)
- Barbell Curls (3×8–12)
- Hammer Curls (3×10–12)
Total time: 60–70 minutes
As you get stronger, you can add more volume or advanced variations.
Training Tips from Experience
- Mind-Muscle Connection: Don’t just pull—feel your lats and biceps working.
- Progressive Overload: Gradually increase weight or reps each week. If you’re just starting, this beginners strength training workout for women will help you build a solid foundation.
- Form Over Ego: I’ve seen too many lifters injure their lower back by loading heavy rows with bad form. Keep it clean.
- Recovery Matters: Train back & biceps 1–2 times per week, not daily. Muscles grow when you rest.
- Grip Strength: A weak grip will limit your progress. Use mixed grip, chalk, or straps if needed.
Back and Bicep workout: Mistakes to Avoid
❌ Skipping warm-up – leads to injuries.
❌ Overtraining biceps – they already get worked in back movements.
❌ Using momentum – swinging weights reduces gains.
❌ Neglecting compound lifts – isolation is good, but heavy pulls build real size.
Who Should Do This Workout?
- Beginners: Build foundation strength and muscle.
- Intermediate lifters: Refine form, add volume.
- Athletes: Improve pulling power and grip.
- Anyone chasing aesthetics: Wide back + peaked biceps = perfect V-taper look.
Nutrition and Recovery: Don’t Forget This
Training is only half the battle. To maximize your back and bicep workout results:
- Protein: At least 1.6–2.2g per kg bodyweight daily.
- Carbs: Fuel your workouts for better lifts.
- Sleep: Aim for 7–9 hours for muscle recovery.
- Hydration: Muscles need water to function properly.
Without proper nutrition and recovery, even the best workout won’t give results. Learn more in the Mayo Clinic’s strength training basics.
Final Thoughts
A strong back and well-developed biceps aren’t just for looks—they improve posture, pulling strength, and overall athletic performance. With the workout plan and tips above, you now have a complete guide to back and bicep training, built from years of coaching experience and science-backed methods.
Remember: Consistency beats intensity. Stick to your plan, track your progress, and in a few months you’ll notice a wider back and arms that truly pop.
