Back And Biceps Workout: Build a Strong Upper Body

In the age of modern training, everyone is focused on sculpting a big strong, thick back and the Biceps that go with it.

A nice V-taper, coupled with huge traps, indicates that you’re dedicated to your fitness and will alter the way people view your appearance.

Furthermore, the back is accountable for establishing a good posture.

Many common injuries and illnesses can be traced back to an unbalanced back as the cause.

So, you’ll discover the most effective back and bicep exercises to increase mass and strength right here and today.

You may also want to read: The Anatomy Of The Back Muscles

The most effective back and biceps workout to add strength and size to your body.

Why You Should Train Back And Biceps Together

Best Back And Biceps Workout

Training your biceps and your back simultaneously is an excellent idea as part of a proper exercise routine.

Your back muscles are one of or even the most vital for bodybuilding training.

Many gurus claim, “Bodybuilding shows win by the side.’

It is therefore essential to devote the entire time to your back.

Most workout routines are split in the chest, triceps and shoulders, calves and legs, back and biceps, and shoulder muscles.

If you are training the back muscle, you’ll find that most of your exercises also require bicep motion.

In a way, you’re working your biceps as you work out your back muscles.

Of course, you are not directly focusing on your biceps.

However, you are getting the idea.

Most bodybuilders opt to perform a few Bicep exercises following their back workouts because they’re exhausted.

So, you’ll just need to perform two or three compound exercises to strengthen your biceps.

The biceps brachii muscles are tiny in comparison to the back muscle.

It does not require the same amount of exercise and volume to receive stimulants.

Some individuals prefer to train their triceps while doing back exercises.

Back and triceps training together is, naturally, an individual preference; however, to maximize efficiency, I suggest training the Biceps along with your back day.

The 2 Best Bicep Exercises For Your Back & Bicep Workout:

Your biceps will receive an excellent workout by following this plan.

However, there is a need for specific biceps (isolation) exercise routines that focus on the elbow’s flexion.

#1 Bicep 21‘s

Biceps 21s perform the trick of slamming the Biceps very effectively.

Bicep 21’s are 21 curls in three straight sets of seven.

Set 1. Do a half-curl from the bottom until the mid-point (where your hand sits inline the elbow). Repeat this seven times.

Set 2: Perform a half-curl from the midway point until you reach the top position.

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Do this seven times.

Set 3: Perform full bicep curls seven times

As you’ve performed some heavyweights on your bicep, it’s best to try some light exercises that have the highest reps.

Bicep 21’s will do the trick.

#2 Biceps Rope Hammer Curl

The second biceps exercise that you can do is Hammer curls that you can do with rope.

Using rope provides an additional resistance towards the top of the exercise in which you extend the rope.

This results in a little more intensity.

Also, your biceps are already working hard, and you’ll want to do light weights as well as high repetitions.

The 4 Best Activation Exercises For Your Back And Biceps Workouts:

Before you begin slinging weights in the exercise above, you must ensure that your back muscles are warm and your muscles energized.

This not only reduces the chance of suffering injuries but will enhance the efficiency of your workout by permitting you to lift more weight.

Additionally, it is the perfect opportunity to do the mobility and light exercises discussed in the previous paragraphs.

#1 Bird Dog

Bird Dogs are among Stu McGill’s most well-known “Big 3” movements for back flexibility and health.

This exercise is accomplished by putting yourself in a quadruped position.

Then, you will move one arm as well as its opposite leg.

This is an elaborate way of saying “opposite,” so your right arm will move along the left leg and the reverse.

Your legs will slide backward with a straightening motion, and your legs will be parallel to your back when you stand up.

The arms will raise to the front of the head, like superman.

But, to achieve our goal, it is also important to alternate lifting it in the laterally (the side) and vice versa.

This will ease your joints and back and stimulate your back muscles, and, in the end, build a strong core.

#2 Scapular Pull-Ups

Scapular pull-ups solely utilize your scapula.

The first step is to begin the exercise in a hang position with your shoulder extended.

While keeping your hands straight, you’ll lower your scapula.

Maintain this position for a few seconds, then lower your body down.

While this is a fantastic exercise to warm up and activate, It’s also a fantastic method to incorporate the grip exercise that every person should be doing.

#3 Band Pull Parts

Band pull aparts are essentially reverse flies that use bands.

They will strengthen your upper back and increase scapular control.

This is a fantastic starting point for the back-training exercises.

These are, however, the top routine exercises that you can carry out to work your back and improve your posture.

This is the reason you need to perform these exercises every day.

#4 Banded Curls

You’ll then go into one set of curls banded until you’re at about you’re at 80% failure.

This isn’t anything fancy.

It’s just about getting the biceps warmed up and primed to go.

How Many Back And Biceps Exercises Should I Do?

Best Biceps And Back Exercises

While the back and biceps can work in tandem on nearly every upper-body pull movement but the amount of strain both muscle groups can take on is very different.

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Rusin suggests anywhere from four to six workouts for the back and biceps during an exercise, using around a ratio of two-to-one back and biceps workouts. 

At the top of the end, that would be four back exercises and two isolated biceps exercises in an exercise session.

“The back can be exercised several times every week,” Rusin says.

Because the muscles in it assist your posture throughout the day, they’re extremely strong, and they can bounce back from quite an amount of work.

“But the Biceps aren’t able to take the same training quantity and frequency as the back. It is commonplace to think about performing biceps and back workouts using a one-to-one ratio of exercises, i.e., one biceps workout for each back exercise.

Still, it’s not a good idea with long-term success in terms of health or outcomes.”

The Biceps are very small muscles, and they generally recover quicker than large muscles. 

However, they exert pressure on shoulders and elbows–two joints you’ll wish to overwork, especially when you’re already working your chest, shoulders, triceps, and elbows throughout the week.

As per Rusin, “Most people simply cannot handle more than one day per week of intense biceps exercise regarding elbow and shoulder health and recovery.

This includes the bodybuilders I collaborate with.”

How Many Sets And Reps Should I Do For Back And Biceps?

Best Back And Biceps Exercises

A useful rule of thumb, particularly if you’re at the upper portion of the exercise range, is 2-3 working sets for each exercise.

Working sets are not warming up, you’re working with a difficult weight, and you’re likely to fail or near failing (within the first or second repetitions of failure).

In many instances, you will not hit the mentioned two-to-1 ratio of back-to-biceps exercises perfectly.

For example, you can perform 3 back exercises and 2 biceps exercises. In such instances, try to achieve a two-to-one ratio of the complete sets (in this instance, 6 sets total for back and 3 sets for biceps).

Rusin recommends 8 to 25 reps as the back exercise (with 45-75 seconds of rest between sets). 

For biceps, do 10 reps all the way to fifty (20-45 minutes rest between sets).

Rusin advises you to modify your back exercises to target the strength of your muscles or to maximize muscle development (low number of reps for power; moderate to high reps to increase growth).

However, with biceps, you don’t need to work on strength.

The elbows were not designed to bend at an ever-increasing rate.

Therefore you’ll gain more benefit from them (and keep them in good shape) through training to hypertrophy (max gains in muscle) by aiming for an intense pump.

“That’s that what the muscles of the biceps react most strongly towards,” Rusin says. Rusin.

The Best Workout Plan For Your Back And Biceps

Best Biceps And Back Workout

We discussed the most effective exercises to complete to achieve the back you’d like in the previous article.

We now need to plan the exercises into a routine.

When developing a plan for muscular hypertrophy and strength, There are a few aspects we need to take into consideration.

Training Frequency

Training frequency is how you’ll train an individual muscle group. In this instance, it’s the right and left biceps.

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The best training frequency for you that will give you the most quality seems to be two times a week.

Training your back and Biceps twice a week will enable you to train at high intensity and help reduce fatigue.

Rep Scheme

A lot of people confuse the subject of rep plans far too complex.

Should I do the heavy lifting for power, or should I lift moderately to increase muscle mass?

Do you think it is better to do both?

Our understanding of the rep range has changed quite a bit in the past few years.

We used to believe that to be strong, it is necessary to lift at a weight of more than 85 percent 1RM.

To build muscles, it is necessary to reduce the weight to less than 80% 1RM.

But, we realize that only one of them is true, at least in part.

Research has now proven that any weight could be utilized in hypertrophy training.

In essence, volume is volume, whether you’re using a 3RM or 12RM.

But, moderate weights enable you to create more volume; therefore, repetitions between 8-12 are the most effective, but with various methods.

But for the power, it is necessary to utilize the heavier weights.

A little strength can be developed by using lighter loads as an inexperienced person.

Still, it isn’t going to last for very long.

However, strength and hypertrophy work in tandem.

Stronger muscles can provide greater volume for the creation of larger muscles.

A larger muscle could be stronger.

A stronger muscle could ….you grasp the idea.

Thus, you should perform both.

The session will begin with a heavyweight.

As you get stronger, your exercises they’ll become lighter.

Order Of Exercises

The session should begin with your “biggest” exercises and proceed to the least important ones as your session gets more advanced.

Most of the time, this is due to the move you’ll be placing the most weight on.

One example of this that might, however, not apply is shrugged.

Although you can carry shrugs with a huge load, mobility is not as wide.


  • Timothy P. Carnes

    Timothy P. Carnes is a certified personal trainer with a Bachelor's degree in Exercise Science from the University of Florida. With over 8 years of experience in the fitness industry, Timothy is an expert in strength and conditioning, body composition, and overall health and wellness. He also holds certifications in strength and conditioning through the National Strength and Conditioning Association (NSCA) and corrective exercise through the National Academy of Sports Medicine (NASM). As an author at FitGAG, he shares his knowledge and expertise on a variety of topics, including strength training, body composition, and overall health and wellness tips. Timothy believes that consistency and discipline are the keys to achieving fitness goals, and he strives to inspire his readers to prioritize their fitness and wellness journey. Through his articles, Timothy aims to empower his readers to take control of their health, enhance their performance, and live their best lives.

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