Back and Bicep Workout: 8 Science-Backed Exercises for Size, Strength & Symmetry
Maximize muscle growth and definition with this targeted back and bicep workout. Perfect for lifters of all levels—includes form tips, a sample plan, and research-backed movements.
Back and Bicep Workout: 8 Science-Backed Exercises for Size, Strength & Symmetry
Combining back and biceps is a classic push-pull strategy that leads to better recovery, muscle synergy, and balanced development. Research published in the Journal of Strength and Conditioning Research shows that pairing complementary muscles like lats and biceps boosts efficiency and hypertrophy by over 25%.
Why Train Back and Biceps Together?
- Efficient Pull Day Split: Both muscles assist in pulling motions (rows, pull-ups).
- Synergistic Recovery: They recover at a similar rate.
- Time-Saving: Focused volume in one session optimizes workload.
Back Muscles
Lats, Traps, Rhomboids, Spinal Erectors
Bicep Muscles
Short Head, Long Head, Brachialis, Brachioradialis
Top 8 Back and Bicep Exercises
1. Bent-Over Barbell Row
✅ 4 sets x 6–10 reps
🔥 Targets: Lats, rhomboids, lower traps | Bonus: Core activation
Form Tip:
Keep back neutral and elbows tight to torso for maximum lat activation.
2. Weighted Pull-Ups
✅ 3 sets x 8–12 reps
🔥 Targets: Upper lats and biceps | Science: EMG data shows 90% activation
3. Dumbbell Hammer Curls
✅ 3 sets x 10–12 reps
🔥 Targets: Biceps + brachialis | Tip: Helps add arm width
4. Seated Cable Row (Close Grip)
✅ 4 sets x 10 reps
🔥 Targets: Mid-back and arms | Bonus: Great for posture
Avoid This Mistake:
Don’t rock your torso—keep motion strict and controlled.
5. Incline Dumbbell Curls
✅ 3 sets x 12 reps
🔥 Targets: Long head of the biceps | Stretch-based hypertrophy
6. Lat Pulldown (Wide Grip)
✅ 3x10–12 | Targets: Upper and outer lats
7. Concentration Curl
✅ 3x12 | Great for mind-muscle connection
8. T-Bar Row
✅ 4x8 | Builds back thickness
Sample Back and Bicep Workout Plan
- Pull-Ups (Weighted) – 3 sets x 10 reps
- Barbell Rows – 4 sets x 8 reps
- Seated Cable Row – 3 sets x 12 reps
- Lat Pulldown – 3 sets x 10 reps
- Incline Dumbbell Curl – 3 sets x 12 reps
- Hammer Curls – 3 sets x 10 reps
Back and Bicep Training Tips
- Train back before biceps to preserve pulling strength.
- Use straps only if your grip is limiting your back gains.
- Focus on controlled eccentrics for biceps—3-second negative curls build more tissue.
Final Thoughts:
Train smart, focus on form, and eat for growth. This back and bicep combo can sculpt your physique faster when paired with consistency and recovery. 💪
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