Back and Biceps Workout for the Right Fitness Goals  

back and biceps workout

Have you found yourself admiring Tom Hardy’s traps while passionately going through YouTube to find the right video? If the answer is a resonating yes, then this article will be just what you need to build those admirable traps and biceps. A sweat-inducing back and biceps workout goes beyond just heavy lifting. It’s all about enhancing the body’s endurance and improving posture. Yes, you read that right! The correct back and biceps workout can help alleviate back pain from continuous logging at work. It improves posture and the core strength of the muscles for a healthier lifestyle. It also Relife Rebuild Your Life.

Most back and biceps workout routines are rigorous and hence getting them wrong is very easy. The focus should not only be limited to pumping up the muscles but rather on working each muscle naturally to improve their strength. The best part of these workouts is that they can be done at home or at the gym. All you will need are the right set of equipment and a wholehearted dedication to make it work.


Fruit smoothies, oats, whole eggs, lean meat, apples, and bananas are considered as some of the best pre-workout foods. All healthy carbohydrates like brown rice and whole-grain bread make for excellent diets for unending energy supply during workouts. You can pair these with light chicken stew or a vegetable broth for adding flavor. You may also include Greek Yoghurt and low-fat milk or skimmed milk to your diet. For a change of taste, have cottage cheese with whole-wheat toast.

An Introduction to Back and Biceps Workout

There are different ways to go about your back and biceps workout for a leaner body and better structure. No matter if you are a beginner just exploring the ways or a dedicated gym-goer, this full routine workout will sweat you out equally. The professional workout routine will help you build core strength and tone down muscles in the lats, rhomboids, lower back, the heads of the biceps and even the forearms.

Enhances strength

The workout enhances the intensity by indulging you in strength training and including supersets. This only means less lazying around and more work. Designed for 45 minutes, the success of this back and biceps workout depends on the rest periods between repetitions and the number of supersets completed within the stipulated time. Ideally, one should endure enough weight to complete up to 10 and 12 repetitions and not more.

However, it is advisable to maintain some precautions before hitting the gym for this one. If you suffer from health conditions, it is better to consult your doctor before starting the workout. It is also best avoidable for those who recently had surgeries or sustained injuries. Remember, the road to fitness is long and patient.

Equipment needed for the workout: Dumbbells of different weights, a chair or ball, a barbell, and a resistance band. If you have these at home, just read the below instructions and start ripping.

Step-by-Step Guide to the Back and Biceps Workout

Every workout routine should commence with a satisfying warm-up session. A good warm-up like some light cardio can help reduce the chances of injuries. When you warm-up, your body heats up, thereby reducing the chances of muscle and tendon injuries. Even a 5-minute warm-up is enough to enhance the flow of blood to the exercising muscles.

Perform the drills in each superset and then pause for 30 to 60 seconds. Repeat and complete the cycle. If you want to push your limits, repeat each superset thrice. However, if you are just beginning out, start light. Just do each superset once.

Choosing the right weight

A successful back and biceps workout requires the right weights. Choose a weight that enables you to complete each set without exerting yourself. You know it’s working when the last rep feels impossible to achieve- but nothing is impossible!

 Warm-Up with Back Extensions

Here’s how it goes:

  • Take a yoga mat and place it on an even floor. Ensure that there is enough space for your entire workout routine. Lie down face flat on the floor. Make sure that there are no slouches. Your body should be evenly placed on the floor. Leave your hands on either side or lightly support the head.
  • Steadily lift your upper body a few inches off the mat, keeping the head and neck in proper alignment.
  • Make it challenging by lifting your feet off the mat and keeping them straight. The knees do not have to be joined.
  • Hold the position for two counts.
  • Release and return to the initial position and repeat 20 times.

Light warm-up with the Row

Mimic the action of rowing for a wonderful warm-up.

  • Place your left foot on an aerobic stepper while simultaneously taking up a medium-weighted dumbbell in your right hand.
  • Exert pressure on your back to draw the elbow up, mimicking the rowing motion until leveled with the torso.
  • Upon completing the motion, return to the initial position. Repeat the drill 12 times for each side.

Beginning the Superset

Replace the light one-arm row with this heavier superset. An integral part of your back and biceps workout, it will enhance your stamina for the remaining routine.

  • Place your left foot on an aerobic stepper while simultaneously taking up a heavy-weighted dumbbell in your right hand.
  • Exert pressure on your back to draw the elbow up, mimicking the rowing motion until levelled with the torso.
  • Upon completing the motion, return to the initial position. Repeat the drill 10 times for each side.

The Barbell Introduction

Time has come to introduce the barbell to this back and biceps workout.

  • Start with a medium barbell. Start with an underhand grip where you are gripping the bar at just about shoulder width. This will allow you to keep your elbows close to the body, thereby enhancing the effectiveness of the drill. Don’t let the bar touch your sheen.
  • Deadlift the bar into a standing position. From here, push your hips back while slightly bending the knees and lowering the bar. Stop once you have reached 15-30 degree angle. The more parallel to the ground you can get, the better will be the result.
  • Brace your core by breathing in and tightening your abs. Pull the weight towards your lower chest, squeeze your back at the top, but do not hold the weight up there.
  • Control the weight back down until the arms are fully extended before initiating the next rep.
  • Repeat the process 12 times and upon finishing repeat the first superset.

The Barbell for Superset 2

To begin the next superset:

  • Take a heavy barbell from a rack and follow the posture from the previous set. Lean forward maintaining a 45-degree angle while tucking the abs in and keeping the back flat.
  • Exert pressure on the back muscles to pull the barbell up near the belly button while centering the lats.
  • Put down and repeat 12 times.

Doing the Dumbbell Pullover

The dumbbell pullover helps build your arm muscles while also strengthening the back.

  • Having a gym ball at home will work just as well as the pro bench. Recline (but don’t relax) on the ball while stretching both your hands overhead. Firmly grip a heavy dumbbell in both while maintaining the same posture.
  • Bring down the weights from overhead to behind the head by lightly bending the arms to level with the ball.
  • Put pressure on the back to pull the weight back up.
  • Repeat the process for 12 times. Upon completion repeat the superset with the barbell.

Pulls with Resistant Bands

Here is the right way to do pulls with a resistance band:

  • It’s time to sit down! Firmly fix the resistance band around your feet with a steady grip.
  • While doing the stretch, ensure that the elbows are slightly bent. Now, put pressure on the rhomboid muscles to stretch the arms to either side, forming a T-shape in the process.
  • Return to the initial position in a controlled motion. Now, put your chest out and arms back to pull the band in a Y-position.
  • Each rep of this set will include a T and a Y-Pull. Complete both pulls to move on to the next rep until 12 times. Make sure that the back remains straight at all times throughout the movement. The mantra is to work for the band and not let it work you. Upon finishing the set, repeat the third superset.

The Fourth Superset

Barbell curls have always been a favorite with bodybuilders and an integral part for back and biceps workout. For this exercise, you can go with a straight bar or a zigzag bar.

  • Always start with your base which is your feet. Make sure that your arms and knees are nice and loose and not locked out.
  • Now firmly grasp the bar while your hands are placed in proper shoulder-width distance. They should not be too close to each other or farther away from the shoulder.
  • Squeeze the bicep to bring the bar up to the chest level and slowly back down. The aim is to work the biceps and not move the arm to pull the barbell.
  • Repeat this 10 times.

The Incline Dumbbell Bicep Curl

The incline dumbbell bicep curl allows a full stretch of your muscles and is the perfect complement for a fulfilling back and biceps workout.

  • To do this dumbbell exercise, sit on an incline bench and knock it down a few pegs so that you are leaning back a little. You may also do this with a gym ball while maintaining the same inclined position.
  • Start with your hands by your sides from a neutral position and your palms facing the body. Make sure that the dumbbells are not too light or too heavy.
  • Squeeze the biceps and rotate the wrist to curl the weights towards the shoulders. Put it back down and repeat with the other hand.
  • Repeat this 12 times and then repeat the fourth superset.

Seated Barbell Concentration Curls

One of the traditional workout routines, the seated concentration curls do wonders for your back and biceps workout. Choose a weight that you are comfortable with. The idea is to fully work the biceps and enhance the blood flow to them.

  • Sit up straight on an incline bench with weights on either hand. With this exercise, you are going to keep your wrists facing the sky in a supinated position. The hands should be placed maintaining the shoulder-width distance.
  • Now, bend slightly while keeping the back straight and the abs contracted. Rest your elbows on the inside of your thighs while maintaining a slight bend to prevent injuries.
  • Come up by squeezing the muscles and ensuring that your pinky is rotated.
  • Return to initial position and interchange with the other hand after repeating it 10 times.

If you think Tom Hardy or Dwayne Johnson had it easy, think again. Although different fitness instructors follow different routines, here is something they all agree upon; you cannot get it right in a day. To expect results instantly only indicates a lack of resolve. So, before setting out to engage in a full-fledged back and biceps workout, make sure that you are up for it in the long run. Quitting only the next day or overdoing it will only increase chances of injuries and muscle loss. As Tom Hardly rightly said, if things are done often enough then the body adapts to the task you set for it and you gradually evolve.


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