Back and Bicep Workout: Practical Plan for Pull Day
This guide gives a clear, usable back and bicep workout you can do in the gym or at home with basic equipment. It focuses on compound lifts for the back and targeted moves for the biceps to build strength and size.
Why pair back and biceps?
Back and biceps naturally work together during pulling movements. Training them on the same day saves time and improves recovery. This pairing lets you use heavy compound movements first, then finish with isolation work.
Warm-up (5–10 minutes)
Start with a light cardio warm-up for 3–5 minutes and then do dynamic mobility for the shoulders and thoracic spine. Add 2 light sets of your first compound lift to prime the muscles.
Primary Back and Bicep Workout Routine
Below is a complete routine suitable for most lifters. Adjust sets, reps, and rest according to your level and goals.
Main compound lifts (back and bicep workout core)
- Deadlift or Rack Pull — 3 sets x 4–6 reps. Focus on full-body tension and a strong hip drive.
- Bent-over Barbell Row — 3 sets x 6–8 reps. Maintain a flat back and pull to your lower ribs.
- Pull-ups or Lat Pulldown — 3 sets x 6–10 reps. Use full range of motion and controlled negatives.
Secondary back and bicep work (volume and shape)
- Seated Cable Row or Dumbbell Row — 3 sets x 8–12 reps. Pause at peak contraction.
- Face Pulls — 3 sets x 12–15 reps. Great for rear delts and scapular control.
- Straight-Arm Pulldown — 3 sets x 10–15 reps. Adds lat stretch and finish for the width.
Biceps finishers (targeted)
- Barbell or EZ-bar Curl — 3 sets x 8–12 reps. Use strict form or lean slightly back for strict tempo.
- Incline Dumbbell Curl — 2 sets x 10–12 reps. Stretch at the bottom helps long-head development.
- Hammer Curl — 2 sets x 10–12 reps. Good for brachialis and forearm balance.
Technique Tips for a Better Back and Bicep Workout
- Prioritize form over heavy weight. Controlled movement increases muscle recruitment and reduces injury risk.
- Use a full range of motion. Pull all the way down and squeeze at the top for back exercises.
- Tempo matters: try 2 seconds on the concentric and 2–3 seconds on the eccentric for most movements.
- Rest 60–120 seconds between sets for hypertrophy; rest 2–3 minutes for heavy compound sets.
Progression and Programming
Track weights, reps, and sets in a training log. Aim to add weight or reps each week, even if it’s a small increment.
Use these simple progression models:
- Linear: Add 2.5–5 lb (1–2 kg) to upper-body lifts weekly when possible.
- Volume cycling: 4 weeks of increasing volume followed by 1 deload week reduces fatigue.
Sample Workouts by Level
Beginner (2x per week)
- Day A: Deadlift 3×5, Bent-over Row 3×8, Pull-up 3×6, Barbell Curl 3×8
- Day B: Rack Pull 3×5, Seated Cable Row 3×10, Lat Pulldown 3×10, Hammer Curl 2×12
Intermediate (1–2x per week)
- Deadlift 1 heavy day (3×5), Row variation 3×6–8, Pull-ups 4×6–10, Biceps 3 exercises 8–12 reps
Sample Week and Recovery
Train back and biceps once or twice a week depending on recovery. Space sessions 3–4 days apart if training twice. Ensure adequate protein and sleep for muscle repair.
Common Mistakes to Avoid
- Rounding the lower back on rows or deadlifts — keep a neutral spine to protect discs.
- Using momentum on curls — swinging reduces bicep activation and increases injury risk.
- Neglecting posterior chain mobility — tight hamstrings and lats limit range of motion.
Short Case Study: Progress Over 8 Weeks
Alex, a recreational lifter, followed this back and bicep workout twice weekly for 8 weeks. He started with 5 unassisted pull-ups and a 225 lb deadlift max.
After 8 weeks of consistent progression and two recovery days per week, Alex hit 10 unassisted pull-ups and increased his deadlift to 255 lb. He reported less mid-back pain and improved posture from the added row volume and face pulls.
Final Notes
Keep the plan simple and consistent. Adjust volume if you feel excessive soreness or fatigue. Focus on progressive overload and clean technique to get the best results from your back and bicep workout.
Use this routine as a template and tweak exercises, sets, or order to fit your equipment and goals.
