Back and Bicep Workout Overview
A focused back and bicep workout targets large pulling muscles and the smaller elbow flexors in the same session. Pairing these muscle groups makes sense because many back exercises also challenge the biceps, allowing efficient training sessions.
This guide gives practical programming, exercise choices, and progression tips you can apply immediately in the gym.
Why a Back and Bicep Workout Works
Back exercises like rows and pull-ups rely on pulling strength and grip. Biceps assist in those movements, so training them after compound back work is efficient. This approach supports strength gains and balanced development.
Warm-up for Back and Bicep Workout
Start with 5–10 minutes of light cardio to increase blood flow. Follow with dynamic mobility for the shoulders, thoracic spine, and scapula.
- Arm circles and band pull-aparts: 2 sets of 15
- Scapular pull-ups or scapular retractions: 2 sets of 8–10
- Light warm-up set for first compound lift: 2 sets progressively heavier
Main Exercises: Back and Bicep Workout
Build the session around a heavy compound back lift, accessory back rows, and two dedicated biceps moves. Balance horizontal and vertical pulling for complete back development.
Compound Back Move
Deadlifts or weighted pull-ups are solid heavy choices. Aim for 3–5 sets of 3–6 reps on deadlifts, or 3–5 sets of 4–8 reps for weighted pull-ups. Use these to build strength and posterior chain density.
Primary Rowing Exercise
Barbell bent-over rows or dumbbell single-arm rows provide thickness. Work sets of 3–4 sets of 6–10 reps with a controlled tempo and full range of motion.
Vertical Pulling and Lat Isolation
Lat pulldowns or pull-ups improve width. Use 3 sets of 8–12 reps. Focus on scapular depression and elbow drive to recruit the lats effectively.
Bicep-Specific Exercises
Finish with two biceps exercises: one heavy and one for higher volume. Examples below show common pairings.
- Barbell or EZ-bar curls: 3 sets of 6–8 reps (heavy)
- Incline dumbbell curls or hammer curls: 3 sets of 10–12 reps (volume)
Sample Back and Bicep Workout Plan
Here is a balanced workout you can follow once or twice weekly depending on recovery.
- Deadlift — 4 sets x 4–5 reps, 2–3 minutes rest
- Bent-over Barbell Row — 4 sets x 6–8 reps, 90 seconds rest
- Pull-ups or Lat Pulldown — 3 sets x 6–10 reps, 90 seconds rest
- Single-arm Dumbbell Row — 3 sets x 8–10 reps per side, 60–90 seconds rest
- Barbell Curl — 3 sets x 6–8 reps, 60–90 seconds rest
- Incline Dumbbell Curl — 3 sets x 10–12 reps, 60 seconds rest
Optional: finish with 2 sets of face pulls for scapular health and 2 sets of farmer carries for grip and posterior stability.
Progression and Technical Tips for Back and Bicep Workout
Follow progressive overload by adding weight, reps, or sets slowly each week. Track one primary lift per session and aim for small, consistent improvements.
- Increase weight by 2.5–5% when you hit the top of your rep range for all sets.
- Use tempo control: 2-second eccentric, 1-second pause, explosive concentric for compound moves.
- Prioritize full range of motion and scapular control on all pulls.
Recovery and Frequency
Train back and biceps 1–2 times per week depending on volume and recovery. Allow 48–72 hours between heavy pulling sessions. Get adequate sleep and protein to support muscle repair.
Common Mistakes to Avoid in a Back and Bicep Workout
Avoid letting the biceps fatigue prematurely by performing light isolation work before heavy rows or pull-ups. Maintain posture and avoid excessive torso rotation on rows.
Don’t neglect grip training. Weak grip often limits heavier rows and deadlifts, which restricts back development.
Case Study: 8-Week Back and Bicep Progression
Alex, a recreational lifter, followed the sample workout twice per week for 8 weeks. He began with a 1-rep max deadlift of 315 lbs and could do 4 strict pull-ups.
After 8 weeks of consistent training, progressive overload, and increased protein intake, Alex increased his deadlift to 335 lbs and completed 10 strict pull-ups. Barbell curl working sets increased from 45 lbs to 55 lbs for 6 reps.
These realistic improvements came from steady overload, consistent sleep, and avoiding training through severe joint pain.
Final Notes on Building a Back and Bicep Workout
Keep sessions focused and leave at least one heavy compound move per workout. Combine compound and isolation work to develop both size and detail. Track progress and adjust volume if you stall or feel overly fatigued.
Use this practical template to create a reliable pull day that builds strength, muscle, and resilience over months of consistent effort.
