If you've just started pumping iron in the gym, you may especially concern about building a stronger back and big biceps. You can achieve your goal by selecting the right exercises and sticking to the right back and bicep workout routine. Here, you will find more information about some highly effective back and biceps exercises, as well as a sample workout program that will help keep you on track.

It may seem a lot of work at first, but you have to stay focused to be able to maximize your gains. After all, getting a big bag and huge biceps is never an easy task. If you've just started out, you will be better off doing the mentioned exercises using lighter weights. It's mainly because quality reps are more important than heavy weights when trying to build your arm and back muscles. So, keep reading and follow the back and biceps workout here to get your fitness goals.

7 Back and Bicep Workouts You Should Focus On

It is important to have clear information about a suitable back and bicep workout before you start lifting weights in the gym. It is equally important to know how to maintain proper form while you're performing certain exercises. Here's a bit more about back and biceps workout and techniques to perform certain exercises.

Biceps Workout: Barbell Curl

Barbell curls should always be there in your back bicep workout because it gives you power and shape as well.

How to do:

  • Stand up straight with a barbell in your hand.

  • Maintain a shoulder-width grip with your palms facing forward.

  • Keep your upper arms still and curl the barbell forward using your biceps.

  • Keep curling until your biceps contract completely. Hold it for a second.

  • Move back to your starting position and repeat


Biceps Workout: Incline Dumbbell Curl

How to do:

  • Hold a dumbbell in each hand and sit on an incline bench.

  • Keep your elbows down with palms facing forward.

  • Keep your upper arm still and curl the dumbbells forward until your biceps are fully contracted. Hold this position for a few seconds and return to the starting point.

  • Repeat.


Biceps Workout: Cross-Body Hammer Curls

How to do:

  • Hold a dumbbell in each hand. Stand up straight with your feet shoulder-width apart and your palms facing in.

  • Curl the dumbbell in your right hand up towards your left shoulder. Make sure you don't twist your arm.

  • Keep curling until your dumbbell touches the top of your shoulder. Hold that position for a few seconds and return to the starting position.

  • Repeat the same with your other arm.


Back Workout: Reverse-Grip Barbell Row

How to do:

  • Hold a barbell in your hand. Stand erect with palms facing up.

  • Make sure your knees are bent slightly and your torso is moved forward a bit. Keep your back straight all the time

  • Keep your head up and bend at the waist until your back becomes parallel to the floor.

  • Keep your torso still as you lift the barbell. Breathe out while lifting up and keep the elbows close to your body.

  • Squeeze your back muscles when you reach the top contracted position.

  • Slowly move back to the starting position and repeat.

You may not want to include this exercise in your back bicep workout if you have lower back problems. You can use a low pulley row to avoid aggravating your back problem.


Back Workout: Wide-Grip Lat Pull Down

How to do:

  • Attach a wider bar to a pull-down machine and sit by adjusting the kneepad of the machine as per your height.

  • Grab the bar using the prescribed grip – you can opt for a wider grip or a medium grip to hit different muscles in your back.

  • With your palms facing forward, make sure your arms are fully extended and your chest stuck out properly. Create a curvature on your lower back and bring the bar down. It should touch your upper chest. Breathe out while bringing it down.

  • Squeeze your back muscles when you hit the contracted position. Keep your torso still and use your arms to bring the bar down.

  • Move back to your starting position and repeat.


Back Workout: Chin-Up

How to do:

  • With your palms facing your torso, grab a pull-up bar using a shoulder-width grip.

  • Extend your arms completely and keep your torso straight while creating a curvature on your lower back only.

  • Pull your torso up while breathing out. Keep pulling up until your head touches the pull-up bar. Squeeze your biceps and hold the position for a few seconds before you lower your body once again to the starting point.

  • Repeat.


Back Workout: Back Extension

How to do:

  • Use a hyperextension bench for this exercise. Lie on the bench with your face down and ankles tucked under the footpads.

  • Make sure that your upper thighs are flat across the wide pad – you may have to adjust the upper pad a bit to get in the right position. Leave some room to be able to bend at the waist.

  • Keep your body straight and cross your arms in front of you.

  • Bend forward in a slow and controlled motion. Keep your back flat and bend only at the waist. Inhale while doing so.

  • Keep bending forward until you feel a stretch on your hamstrings and back. Make sure you don't round your back at any point.

  • Raise your torso back to the starting point.

  • Repeat.

Best Back and Bicep Workout Routine

You can select any back and bicep workout routine that suits your needs, but here's the best back bicep workout routine for you to get started on the right foot.

Different rep ranges are mentioned for each exercise, and you need to ensure that you select such weights that bring about failure at the end of each rep range.

The Workout



Barbell Curl


Incline Dumbbell Curl


Cross-Body Hammer Curls



Wide-Grip Lat Pull Down


Back Extension




Reverse-Grip Barbell Row


While doing chin-ups, you should perform the negatives more slowly. Ideally, you should take 5 seconds or more to lower your body to full extension. You can also use a pull-up machine for this exercise.


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