Table of Contents
When working long hours, finding time for a full workout can be challenging. However, integrating short, effective exercises into your workday can help maintain your fitness. A back and biceps workout is a great option, as it targets essential muscle groups and can be done with minimal equipment during breaks.
This guide will walk you through the best way to approach back and bicep exercises.
Back and Bicep Anatomy
Understanding the anatomy of your back and biceps is crucial for targeting the major muscles effectively during your workouts. The back is one of the largest muscle groups in the upper body and includes several key muscles that contribute to strength and posture.
The latissimus dorsi (lats) are the broad muscles that give your back width and play a significant role in pulling and lifting movements. Alongside the lats, the trapezius muscles, located in the upper back, help with shoulder movement and stabilization. The rhomboids, positioned between the shoulder blades, and the erector spinae muscles, which run along the spine, are vital for supporting the back during various activities.
Another essential part of the back’s anatomy is the posterior deltoids, also known as the rear deltoids. Located at the back of the shoulders, the rear delts work in conjunction with the upper back muscles to help with pulling motions and maintaining good posture.
The biceps, a major muscle group in the front of the upper arm, include the biceps brachii and brachialis. The biceps brachii has two distinct muscle bellies (long and short head), which help in flexing the elbow and rotating the forearm. The brachialis lies underneath the biceps brachii muscle fibers and contributes to elbow flexion.
During back workouts, such as rows or pull-ups, the lats, traps, and rhomboids engage, while the biceps assist in pulling movements. Understanding the interplay between these muscles helps you choose exercises that maximize both muscle groups, ensuring a balanced and effective workout.
Should I Do Bicep Muscles or Back First?
When planning your workout, it’s generally recommended to start with back exercises before moving on to biceps. The back muscles are larger and require more energy, so targeting them first ensures that you can lift heavier weights and maintain good form.
Additionally, many back exercises, such as rows or pull-ups, also engage the biceps muscles. Starting with back workouts pre-fatigues the biceps, making them more effective when doing isolation exercises later on.
Can I Train Back and Biceps Together?
Yes, training back and biceps together is a popular and efficient way to work these two muscle groups. Because many back exercises also engage the biceps, pairing them in a single workout creates a natural synergy. Doing a back and biceps workout combination allows you to maximize your time and effort, as you’ll be able to target both muscle groups without needing additional exercises. Training them together also helps improve functional strength, as these muscles often work together during daily activities.
What Exercise Hits the Back and Biceps?
One of the best exercises that target both the back and biceps simultaneously is the pull-up. Pull-ups primarily work the lats (latissimus dorsi) in your back, while also heavily involving the biceps. If you’re new to pull-ups, start with assisted variations using a resistance band or a pull-up machine.
Other excellent exercises include bent-over rows, which work the middle back and biceps, and the face pull, which targets the upper back and biceps.
How Many Bicep Workouts Should I Do on Back and Bicep Day?
On a back and biceps workout day, you should aim for 2-3 dedicated bicep exercises after completing your back exercises. This could include curls (such as hammer curls or concentration curls) to isolate and strengthen the biceps further. Given that your biceps will already be engaged during the back exercises, focusing on a few specific bicep movements is sufficient to complete the workout without overtraining.
Back and Biceps Workout Routine
Here are some of the best back and biceps workouts to increase the size and strength of your muscles.
Pull-Ups
The exercise is a classic for a good reason; not only does it work the back muscles but it also engages the biceps muscle and the lower parts of the trapezius. This can be a very challenging workout as it requires a lot of overall body control to hit the target muscles but it’s very much worth it. Furthermore, it only requires a pull-up bar and your body weight.
To perform this classic back and biceps workout, start by gripping a pull-up bar with a wider-than-shoulder-width overhand grip. Relax the body into a dead hang position and feel a stretch in your lats as you do. Next, pull your chest to the bar while driving your shoulder blades down and back. Slowly return to the dead hang position, controlling the descent. Repeat as needed.
Bent Over Barbell Row
If you’re a beginner, barbell rows are one of the most fundamental back and biceps workouts that you have to learn as they can set you up for long-term success. Barbell rows don’t only target one muscle group, they work out the back and biceps at the same time. You’ll generate a lot of strength and body awareness with this exercise.
To do a barbell row, stand behind a loaded barbell with your feet approximately hip-width apart. Grip the barbell with an overhand grip, deadlift it to your hips, and then slowly lower it until it’s approximately knee height. Lower your chest until it is nearly parallel to the floor. Keep your lower back straight as you row the bar to your sternum. Visualize squeezing your shoulder blades together as the barbell approaches your lower rib cage. Repeat the barbell row as many times as needed.
Single Arm Dumbbell Row
This is one of the best upper body exercises around as it ensures you get even muscle contraction in both sides of your back, preventing uneven muscle strength. Plus, if you engage your core correctly during this back and biceps workout, not only do you protect your spine but you also get to strengthen the core muscle group.Â
Start by selecting a lighter-weight dumbbell. Position yourself beside a weight bench or a long stable surface and adopt a hinged stance, with your feet spread shoulder-width apart. Rest your left hand on the top of the bench and position your left knee near the bottom. Grasp the dumbbell with a neutral wrist, letting it dangle below your shoulder.
With proper form, activate your core, tilt your chest upwards, and elevate your hips, ensuring your back remains neutral. Pull the dumbbell upwards with your elbow leading and extending past the upper body. At peak, contract the lats, then gradually revert to the starting position.
Barbell Curl
Want bigger biceps? This biceps workout is your primary mass builder as it targets both the short head and long head of the biceps.
To perform a barbell curl, grip a bar with an underhand (supinated) grip, hand about shoulder-width apart. Lift the bar with control by flexing your elbows. Don’t let your upper arm travel back during the curl; keep it at your side or move it slightly forward. Reverse the movement and lower the bar back to the starting position.
Biceps Curls
This biceps workout is a classic for a reason as not only does it target the biceps to build strength, but it also improves your grip. To do this, start standing with your feet hip-width apart holding a pair of dumbbells at your side with your palms facing forward, your back straight, and your chest upright.
Without moving the upper arms, bend your elbows and bring weights up towards your shoulders. Slowly lower the dumbbells back to the starting position.
Hammer Curls
The dumbbell hammer curl is one of the best upper arm exercises as it works all the angles. You can also expect a burn in your forearm muscles when you do a hammer curl workout, enhancing your grip strength.
To perform a hammer curl, start standing with your feet hip-width apart holding a pair of dumbbells at the sides. Your palms should be facing toward each other.
Without moving your upper arms, bend your elbows and bring the weights up towards the shoulders. Slowly lower the dumbbells back to the starting position.
Dumbbell Preacher Curls
One of the best basic bicep exercises around is preacher curls. This is because they lock the upper arms into a position of slight shoulder flexion, isolating the biceps better and helping establish a stronger mind-muscle connection.
To perform this, have a seat at the preacher curl bench or a weight bench and adjust the seat height so that your upper arms and chest are touching the pad.
Hold one or two dumbbells using your preferred grip. Hand your arms over the pad, elbows almost fully extended, and curl the dumbbells to your shoulder, maintaining a neutral grip. Squeeze your biceps at the top of the movement. Slowly return to the starting position. Repeat as needed.
Incline Dumbbell Curls
This biceps workout engages the long head of the biceps brachii at slightly longer muscle lengths than the regular biceps curl. Incline curls can then potentially lead to greater muscle growth than regular curls.
To do an incline dumbbell curl, first, grab a pair of dumbbells and sit down on an inclined bench. Let your arms hang straight down by your sides. Lift the dumbbells with control by flexing your elbows. Reverse the movements and lower the dumbbells back to the starting position.
Barbell Wrist Curl
The target muscles of barbell wrist curls are your forearms, specifically the wrist flexors.
To perform this bicep workout, set up on a flat bench with an underhand grip on a barbell. Support your forearms across the bench. Extend your wrists down to lower the weight, allowing the bar to roll toward your fingertips. Curl your hand closed and bring your wrists up without lifting your forearms from the bench.
Single-Arm Rear Delt Raise
This back and biceps isolation exercise works the rear delts, improving shoulder symmetry and strength. It also targets the rotator cuff muscles and enhances shoulder joint stability. Moreover, it’s also a unilateral exercise that targets the core.
To do this, grab a dumbbell in your left hand and bend forward at the hips, resting your right hand on your thigh for stability. Let the dumbbell hang straight down from your shoulder, palm facing forward. Without moving your upper body, raise your left arm straight back until it’s a few inches above your body. Pause, then slowly return to the starting position. That’s one rep. Complete 8 reps then switch sides.
Isometric Bicep Hold
Direct biceps training can support muscle growth, improve grip strength, and enhance endurance. To do this biceps exercise, start by standing with your feet hip-width apart. Hold a pair of dumbbells at your sides with your palms facing the body. Keep your back straight and your chest up.
Without moving the upper arms, bend your elbows and curl the weights until your arms form a 90-degree angle, palms rotating slightly to face up. Hold the position for 30 seconds, then lower back down with control. That’s 1 set. Repeat as much as you can.
Wide-Grip Lat Pulldown
This move is an essential back workout as it places an emphasis on the long overhead stretch with a strong contraction.
To do this exercise, attach a long bar to a pulldown station. Take a grip slightly wider than shoulder-width and sit down. Secure your knees under any pads and allow your arms to extend straight overhead. Keep your torso mostly upright and drive your elbows down, pulling the bar to nearly chin level. Pause briefly before returning to an overhead position.
Good Morning
This move helps strengthen the lower back muscles and hamstrings.
To start, stand with your feet shoulder-width apart and hold dumbbells in each hand resting behind your neck. Keeping knees slightly bent and torso straight, slowly hinge forward from your hips until the upper body is parallel to the floor. Hold for five seconds, then return to start.
Crossbody Alternating Biceps Curl
This bicep workout strengthens not only your arms but also challenges your core stability.
Perform this by kneeling with your knees under the hips and holding a pair of dumbbells at your sides as your initial position. Your palms should be resting against the front of the thighs with your back straight and chest upright.
Keeping your elbows glued to your side, raise the right dumbbell towards your left shoulder. Return to start, then repeat on the other side. That’s one rep. Repeat as many times as you can.
Reverse Fly
This back and biceps workout supports shoulder stability and builds strength in the upper back. Start by grabbing a pair of dumbbells and standing with your feet as wide as your hips and your knees bent. Bend forward at the hips and let your arms hang straight down from the shoulders, your palms facing your body.
Raise both your arms out to the sides and squeeze the shoulder blades together. Lower with control then return to the start.
Seated Cable Row
This is the perfect back and biceps workout to develop the upper and middle back muscles. This workout also lets you squeeze the shoulder blades together, forcefully contracting the back muscles and making you use a full range of motion to feel the stretch in the lats.
To perform this, grip a narrow handle and assume the initial position. Inhale and pull the handle towards your abdomen while leaning back slightly. Exhale and slowly return to the initial position by extending your arms and leaning forward.
Final Note
Incorporating a back and biceps workout into your work breaks is a smart way to stay active and strengthen key muscle groups. By starting with back exercises, training both muscle groups together, and focusing on a few targeted biceps exercises, you can create a quick yet effective workout that fits into your busy schedule.
Remember to prioritize form and gradually increase the intensity of your back and biceps exercises to see the best results.Â
