When it comes to building upper body strength, a back and bicep workout is one of the best ways to start. These muscle groups work together in many pulling movements, so training them on the same day is smart and effective.
In this guide, you’ll learn everything you need to know — from step-by-step exercises to expert tips, advantages and disadvantages, real-life examples, price of gym access, and more. Whether you’re working out at home or the gym, this article will help you take action.
Why a Back and Bicep Workout Works So Well
Pairing back and biceps makes sense because many back exercises also work the biceps. For example, pull-ups and rows activate your biceps naturally. This combo saves time and boosts your results.
Benefits of a Back and Bicep Workout
- Better posture
- Stronger upper body
- Improved pulling power
- Boost in metabolism
- Supports daily activities like lifting groceries or backpacks
Expert Advice:
“Training your back and biceps together is a smart way to increase strength, balance muscles, and avoid injury,” says Jeff Cavaliere, physical therapist and fitness coach at Athlean-X.
Real-Life Example: Tim’s Transformation Story
Tim, a 30-year-old office worker from Ohio, started doing back and bicep workouts three times a week. In 6 months, he gained noticeable size in his arms and improved his posture. He did basic exercises like rows, curls, and pull-ups — nothing fancy.
Step-by-Step Back and Bicep Workout Routine (Gym Version)
- Pull-Ups (Back & Biceps)
- 3 sets of 6-10 reps
- Use a resistance band if you can’t do a full pull-up
- Barbell Rows (Back)
- 4 sets of 8-12 reps
- Keep your back flat, pull towards your belly button
- Lat Pulldown (Back & Biceps)
- 3 sets of 10-12 reps
- Focus on squeezing your shoulder blades
- Seated Cable Rows (Back)
- 3 sets of 10 reps
- Pull with your elbows, not your hands
- Barbell Curls (Biceps)
- 4 sets of 10-12 reps
- Avoid swinging your body
- Hammer Curls (Biceps & Forearms)
- 3 sets of 12 reps
- Keep elbows close to your body
Home Back and Bicep Workout (No Equipment)
- Towel Rows
- Loop a towel around a doorknob
- Pull your body towards the door
- 4 sets of 10
- Backpack Curls
- Fill a backpack with books
- Curl it like dumbbells
- 3 sets of 12 reps
- Superman Hold
- Lie face down, lift arms and legs
- Hold for 30 seconds
- 4 rounds
Back and Bicep Workout Chart Table
| Exercise | Target Muscle | Sets | Reps | Equipment |
|---|
| Pull-Ups | Back & Biceps | 3 | 6–10 | Pull-up Bar |
| Barbell Rows | Back | 4 | 8–12 | Barbell |
| Lat Pulldown | Back & Biceps | 3 | 10–12 | Machine |
| Seated Cable Row | Back | 3 | 10 | Cable Machine |
| Barbell Curls | Biceps | 4 | 10–12 | Barbell |
| Hammer Curls | Biceps & Forearm | 3 | 12 | Dumbbells |
Advantages of Back and Bicep Workout
- Time-efficient
- Builds symmetry
- Easy to pair in push-pull workout plans
- Can be done at home or gym
Disadvantages
- Muscles may tire quickly if not spaced out properly
- May cause imbalance if other muscles are ignored
- Not ideal for full-body goals
Location Matters: Gym vs Home
- Gym: Has machines like lat pulldown, cables, and heavy weights
- Home: Good for beginners; use resistance bands or household items
You can try free home workout plans from Darebee.
What Does It Cost?
- Gym Membership: $30–$80 per month depending on your city
- Home Setup:
- Resistance bands: $15
- Pull-up bar: $25
- Dumbbells: $50+
Special Events for Motivation
- 30-Day Back and Bicep Challenge
- Gym-sponsored pull-up competitions
- Online fitness groups like Reddit’s r/Fitness
FAQs About Back and Bicep Workout
Q1: Can I train back and biceps together?
A: Yes! They work well together since many back exercises also use the biceps.
Q2: How often should I do this workout?
A: 1–2 times per week, with at least 48 hours rest in between.
Q3: Can beginners do this?
A: Absolutely. Start with bodyweight versions or light weights.
Q4: Should I do back or biceps first?
A: Start with back exercises since they are heavier compound moves.
Q5: How long should a session be?
A: About 45–60 minutes is perfect.
Conclusion
A back and bicep workout is simple, effective, and great for anyone looking to grow stronger. It helps your body function better in daily life and looks great too. You can do it at the gym or from the comfort of your home with very basic equipment. Just follow the steps, be consistent, and listen to your body.
Want to dive deeper into body training methods? Visit Bodybuilding.com for more expert advice and training plans.