Whey it comes to bodybuilding everyone wants to build bigger biceps and back. It is because bigger back and biceps help you look bigger and stronger and raises your personality 100x. The best way to build muscle is to train 2 muscles each day. There is no easy and quick way to build a bigger back and biceps. The only effective way is to follow some effective workout plan which helps you in training both muscles effectively. Today in this article we have analyzed the 10 best back and bicep workout that will definitely help you in building muscles.
This back and bicep workout program includes all the effective exercises that will train your muscles properly and effectively. So grab your program pdf from below and start your workout.
Why Back and Biceps Together?
Training your muscles in pair is an effective way which helps in muscle building. When we talk about back and biceps workout it improves your workout intensity and coordination. This workout program is designed to train both muscles with great focus. Starting your workout with biceps and ending in the back will target both the muscles in an effective way. Along with this program, you can also pair your other muscle groups to make your whole workout effective. Have a look at some beneficial points to do this back and bicep workout.
Benefits of Back and Bicep Workout
- Builds Strength- Training with back and bicep workout increases your muscular strength and helps in muscle building.
- Improves muscle coordination- It also improves your coordination between muscles which makes your workout more effective.
- Targets all your muscles- This workout perfectly targets your bicep and back muscles. It includes your lats, middle and lower traps, biceps brachii, brachialis, etc.
- Really effective- Trainers proved that this workout is really effective and helps in building bigger back and biceps.
How long does it take to see results from this workout plan?
You must follow this workout program for at least 4 weeks to see the results in your body. The results may vary with your proper nutritional diet.
Can both men and women do this workout?
Yes, this workout program is designed for both men and women. You can choose any 5 exercises from this workout plan.
Now as we know about all the benefits of this workout program. Let’s get started with a warmup. All the best and go hard.
10 Best Back and Bicep Workout For Mass
Here is a short summary of all the exercises we will cover on this workout program. You can download the pdf of this workout from below.
| 10 Back and Bicep Workout | ||
|---|---|---|
| Exercises | Sets | Reps |
| Pull-ups | 2-3 | 6-8 |
| Bent-Over Barbell Rows | 3 | 12, 10, 8 |
| Preacher Curls | 3 | 6-8 |
| Lat Pull Down | 3 | 12, 10, 8 |
| Dumbbell Curls | 2 | 10-12 |
| Deadlift | 3 | 12, 10, 8 |
| Concentration Curl | 3 | 12, 10, 8 |
| One Arm Row | 3 | 12, 10, 8 |
| Barbell Curl | 3 | 12, 10, 8 |
| Cable Hammer Curl | 3 | 12, 10, 8 |
Now let’s know more about these exercises in brief.
1. Pull-ups
Let’s start this workout with an effective exercise that will activate your back muscles. Pull-ups primarily focus on your back muscles and arms. It also increases your muscular strength and pulling power. In this program, we will perform bodyweight pullups to activate your muscles. Let’s get started.
Targeted Muscles- Back, shoulder, and arms.
How to do
- Hang on the bar with your hands at shoulder width.
- Pull your body up to the top with your arm strength.
- Pause at the top and feel the back stretch. Now return back to the initial position.
Complete sets of 12, 10 reps each.
| Summary |
|---|
| Pullups target your back muscles and also increases your muscular and pulling strength. |
2. Bent-Over Barbell Row
Bent over barbell row is a compound back exercise that targets your middle back and lats muscles. It strengthens your muscles to build bigger back. This workout is suggested by trainers and is considered in best back and bicep workout for mass. Here is a tutorial for this workout.
Targeted Muscles- Middle back and lats muscles.
How to do
- Bend at your waist with your knees down and grab a weighted barbell in your hands.
- Hinge out your hips and your back straight. Let your arms hang completely.
- Now pull the bar towards your core such that you feel the stretch in your back.
- Pause for a second and return to the starting position. Repeat the reps.
Complete 3 sets of 12, 10, 8 reps each.
| Summary |
|---|
| A compound exercise that builds both size and strength of your back muscles. Effective for your back. |
3. Preacher Curls
The preacher curl is a classic exercise that helps in increasing the size and strength of your biceps. It usually targets the balls of your biceps. If you want bigger biceps than add this excellent exercise in your back and bicep workout routine. Have a look at its short tutorial.
Targeted Muscles- Long head biceps muscles.
How to do
- Sit down on the preacher bench and hold a barbell in your hands using an underhand grip. Relax your arms over the pad.
- Focus and lift the weight to the top. You will feel the stretch in your biceps.
- Pause for a second and then get back to the initial position. Repeat the reps.
Complete 3 sets of 6 to 8 reps each.
| Summary |
|---|
| The most effective exercise to get bigger biceps. Preacher curl targets your long head biceps. |
4. Lat Pull Down
Lat pulldown which will help you in isolating your upper back muscles and lats. If you wanna have bigger back and lats then this workout is definitely for you. Although it will be an effective exercise hence it is considered in best back and biceps workout for us. Come on let’s do this exercise. Here is a tutorial.
Targeted Muscles- Middle back and lats muscles.
How to do
- Sit down in a lat machine and hold the bar with an underhand grip.
- Keep you back straight and head forward.
- Now pull down the bar to your chest by slightly moving your upper body backward.
- Pause and then return back to the starting position. Repeat.
Complete 3 sets of 12, 10, 8 reps each.
| Summary |
|---|
| Effective back exercise to train your middle back and lats muscles. Try to increase reps to build proper strength. |
5. Dumbbell Curls
Effective exercise to isolate your biceps muscles. Dumbbell curl hits your long and short head muscles of biceps. Perform this compound exercise at the end of your workout to make it more complicated and effective. Have a look at its tutorial.
Targeted Muscles- Long and short head muscles.
How to do
- Stand straight and grab a pair of a dumbbell in your hands. Hang the dumbbells on your side.
- Now keep your upper arms stationary and lift the dumbbells to the top.
- Pause, return back, and repeat.
Complete 2 sets of 10-12 reps each.
| Summary |
|---|
| Isolate your biceps with this effective exercise. To make it more effective keep your reps high. |
6. Deadlift
The deadlift is an amazing exercise to build v shape back. It focuses on your lower back, hamstrings, etc. This exercise comes with a variation of 2 types dumbbell and barbell. In this session, we will cover the barbell deadlift. Add this effective exercise in your best back and bicep workout routine and feel the result. Here is a short tutorial.
Targeted Muscles- Lats, back, hamstrings, glutes, etc.
How to do
- Get a weighted barbell and keep your legs at shoulder width.
- Bend down and grab a bar with shoulder width. Hinge your hips and keep your back straight.
- Now lift the barbell to the top until the whole body is straight.
- Pause for a second and release down the barbell back. Repeat the reps.
Complete 3 sets of 12, 10, 8 reps each.
| Summary |
|---|
| The deadlift effectively hit your lats, back, hamstrings, etc. Try low reps with high sets for increasing body strength and hypertrophy. |
7. Concentration Curl
Another curl bicep workouts to concentrate on your muscles. Concentration curl targets your short and long head biceps muscles. It also builds arm strength and makes you stronger. Here is a short tutorial for this amazing bicep workout.
Targeted Muscles- Short and long head muscles.
How to do
- Hold a dumbbell in your hand and sit down on the flat bench.
- Bend your knees at 90 degrees and place the back of your upper right arm on your inner thigh.
- Extend your arm completely with weight.
- Now curl the weight up by moving your forearms. Do not move your arm.
- Pause for a second and return back to the initial position and repeat.
Complete 3 sets of 12, 10, 8 reps each.
| Summary |
|---|
| Concentration curl focuses on your long and short head muscles. Perform this exercise slowly for more effect. |
8. One Arm Row
One arms row is an effective back workout for building stronger back. It isolates your middle and upper back muscles and also strengthens your lats muscles. Major arms muscles are also involved in this back and bicep workout. Here is a tutorial for this workout.
Targeted Muscles- Upper and middle back muscles, lats.
How to do
- Get a bench and put your left leg on the bench and bend such that your upper body is parallel to the bench.
- Grab a dumbbell in your right hand with a neutral grip. Extend your arms and keep your back straight.
- Now slowly lift the dumbbell up to your chest level and stop.
- Stretch your back muscles and return back to the starting position. One rep is completed.
Complete 3 sets of 12, 10, 8 reps each.
| Summary |
|---|
| One arm row works on your upper and middle back muscles and helps in building muscular back. |
9. Barbell Curl
The barbell curl is an effective arm exercise to train your biceps. It works on your long and short head bicep muscles and also helps in building bigger biceps. You should add this effective exercise in your back and bicep workout day routine. Here is a proper way to do this exercise.
Targeted Muscles- Long and short head bicep muscles.
How to do
- Stand straight and hold a barbell in your hand with an underhand grip.
- Keep the barbell at rest at your thigh level.
- Now list the barbell up to the top and feel the stretch on your biceps.
- Pause and then return back to the starting position. Repeat.
Complete 3 sets of 12, 10, 8 reps each. Take proper rest in between the sets.
| Summary |
|---|
| A great exercise to train get bigger biceps. Also helps in building muscular strength. |
10. Cable Hammer Curl
Bicep workout which will train your major bicep muscles effectively. Cable hammer curl works on your long and short head bicep muscles. It also strengthens your arm strength. Do not avoid this effective bicep workout. Here is a tutorial.
Targeted Muscles- Long and short head muscles, forearms, and triceps.
How to do
- Stand straight and grab a rope attached with a cable extension (Low to high) in your hands.
- Stuck elbows to your side. Now pull the rope to your chest level to stretch your biceps.
- Pause for a second and then slowly lower down to the starting position. One rep is completed.
Complete 3 sets of 12, 10, 8 reps each.
| Summary |
|---|
| An effective bicep workout to get bigger arms. Increases your muscular strength. |
Download Best Back and Bicep Workout For Mass PDF
Conclusion
In this workout program, we have analyzed the best back and bicep workout for muscle building. This workout program includes all the effective exercises to train your back and bicep muscles. Also, there is a pdf of this workout program. Follow this effective back and bicep workout program for 4 to 5 weeks to feel your transformation. All the best and stay strong. Buildingbeast.
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