Back and Biceps Workout Guidelines for Every Lifter

Welcome to your complete guide to back and biceps workouts tailored, no matter your current fitness level. These workouts have something for everyone, whether a person has just started lifting weights or is a more experienced lifter looking for something new up their sleeves. It includes detailed workouts with essential tips for maximal strength, improved posture, and more excellent mental health.

Beginner Biceps and Back Workout

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Base-Building Back and Biceps

Starting in fitness will require a solid foundational phase. The beginner workout list below will take you through basic exercises that will help to increase strength and improve muscle coordination.

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Start with the bent-over dumbbell rows. This exercise targets the lats, rhomboids, and lower back. This is a great beginner exercise as it targets the muscles, giving one good posture.

Close-Grip Lat Pulldown

The close-grip lat pulldown exercise is meant for the latissimus dorsi muscle. This is far safer and simpler for a beginner beginning to build the muscle on their back without bothering with the complexity of free weights.

Machine Reverse Flye

This exercise is able to really improve strength in the rear deltoids and further improve stability of the shoulders, ultimately making them very important for a well-balanced upper body.

Alternating Dumbbell Curl

The alternate dumbbell curl is great in isolating the bicep for excellent balance and coordination of the muscles in the arm.

How to Move On

Increase the weight and number of repetitions with each increase in strength and confidence, often in two-week intervals.

Related: Smart Fitness: 15-Minute Warm-Up

Intermediate Back and Biceps Workout

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Back and Biceps Workout with New Angles

In the advanced stage, change the angles and add harder movements for the muscles; hence, they stimulate more muscle growth.

Chest-Supported Row

This variation in the row cuts some strain from the lower back, allowing more isolation work for your back muscles.

Wide-Grip Pulldown

The main emphasis is the outer lats and upper with the wide-grip pulldown, as with other pull-down variations.

Single-Arm Dumbbell Row

The single-arm dumbbell row will go a long way in helping correct muscle imbalance between the sides of your body, given that it involves deep lat and bicep targeting.

Cable Rear Delt Fly

Move to the cable rear delt flye to zero in on that definition within the shoulder and work those stabilizing muscles around the scapula.

Incline Dumbbell Curl

We are then moving onto an incline dumbbell curl, where the bicep is really challenged by using gravity to get a perfect stretch and a full range of motion through the contraction.

How to Progress

Focus on mastering the technique with moderate weights and consider variations in grip or posture that will increase the exercise.

Advanced Back and Biceps Workout

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Back and Bi’s for the Experienced Lifter

This is when advanced training programs come in; they boost muscle gain and growth through high-intensity exercises and compound movements.

Remind yourself

The barbell row is a real powerhouse of a back exercise; it takes real brute strength and control.

Incorporating a Pull-Up

Adding a pull-up makes a dramatic difference to upper body strength and endurance.

Jefferson Curl

The Jefferson Curl: An exercise for more intermediate to advanced levels to improve the mobility of the spine and lengthen hamstrings, contributing to a healthier lower back.

Cable Rear Delt Flye and Incline Dumbbell Curl

Continue to clean and chisel those rear delts and biceps with repeated intermediate exercises that help perfect the form and up the load.

Barbell Wrist Curl

Add in barbell wrist curls, which work the forearms and are beneficial in building better grip strength to hold onto those weights when moving to heavier loads.

How to Progress

Introduce more sets and decrease rest periods, or include supersets and drop sets for increased intensity into your routine.

Happier Joints and Better Posture

Training your back and biceps regularly will not only help build muscle but also maintain joint health and an upright posture, reducing the risk of injuries and chronic pain. Stronger muscles can also increase self-confidence and reduce stress, contributing positively to your mental health.

Related: 8-Week Mass Building Workout

Time for Some Back and Biceps

Now armed with these workouts, you can either start your training regime at your fitness level or bump up the one you’ve already got. Consistency is key to seeing progress and achieving the desired strength gains.


Can I train biceps and back together?
Absolutely! Training back and biceps together is a classic and practical approach since these muscle groups naturally complement each other in pulling movements.

What is the best back and biceps workout?
The best workout depends on your fitness level but should include a variety of exercises targeting all parts of the back and biceps, progressively increasing in intensity as you advance.

Should I train biceps or back first?
It’s generally recommended to train the larger muscle group, the back, before the smaller, the biceps. This approach maximizes your strength during compound back exercises.

Can I workout back and biceps together?
Yes, working out back and biceps together saves time and allows for an effective superset session, enhancing muscle growth through compounded exercises.

How do you structure a back and biceps day?
Begin with compound movements to target the back, followed by isolation exercises for the biceps. Include a mix of pulling movements to ensure all areas of the back and arms are engaged.

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