Bec Fit Mom | Personal Trainer

342 followers

Follow

Follow

Follow

1/8

3 saved

3

Back & Biceps Workout ✨

Back, Biceps & Forearms Workout ✨

Got 110 for 8 finally! Reps are going up slowly but definitely going up. Did some DB rows they were hard but looked great form wise. Hit biceps hard with a superset on DB and a dropset on cable 👏 badass work, didn’t skip abs too 👏

Swipe for full workout details! I post my workouts daily, follow me for more! 😘

Personal Trainer @fitness1440_fxbg 📍

#personaltrainer #musclemommy #fitmoms #fitgirls #gymgirls #fitness #fitnesscoach #workout #workoutroutine #gymworkouts #backworkout #backworkouts #bicepsworkout #bicepworkout #forearmsworkout #forearmworkout #workouthelp #workouttips #creatorsearchinsights #effectiveworkouts #animegirls #backday Fitness:1440 Fredericksburg

2025/7/16 Edited to

Incorporating a comprehensive back and biceps workout into your fitness regimen can significantly enhance upper body strength and muscle definition. This routine includes essential exercises such as lat pulldowns, dumbbell rows, straight arm lat pulldowns, and rear delt reverse flys targeting key muscle groups for balanced development. The workout emphasizes progressive overload, illustrated by achieving 110 pounds for 8 reps, indicating increasing strength over time. Utilizing supersets and dropsets effectively maximizes muscle fatigue and hypertrophy, especially for biceps using dumbbells and cable machines. These advanced techniques enhance muscle endurance and promote growth through increased time under tension. Additionally, incorporating forearm exercises ensures grip strength improvement, vital for overall lifting performance. Complementing the routine with core work like hanging knee raises and standing marches ensures a well-rounded workout targeting stability and athleticism. Following guidance from experienced trainers, like those at Fitness:1440 Fredericksburg, ensures proper form and injury prevention. Regularly updating your workout with progressive challenges, tracking reps, and staying consistent contributes to long-term fitness success. This full routine not only sculpts the arms and back but also supports overall functional strength and posture improvement, making it ideal for fitness enthusiasts aiming for a balanced physique.

Related posts

sexy back & biceps workout

strong is sexy ladies!! this is a back and bicep workout that is great for beginners but also for my advanced girlies🏋🏻‍♀️ building a strong back also allows for that smaller waist illusion so lets get to work👏🏻👏🏻 the workout: •lat pull downs •cable rows •cable pull downs •cable biceps

926 likes

A woman in a brown sports bra and black leggings crouches on a gym floor, facing away, looking over her shoulder. Text overlay reads "SHY GIRL WORKOUT back & biceps" and "full details in caption," indicating a workout guide.

Two images show a woman demonstrating a single arm row with a dumbbell. She is bent over, supporting herself on a rack, pulling the dumbbell from an extended arm position to her waist. Text indicates "2 sets of 6-10 per arm."

Two images show a woman demonstrating a single arm wide row with a dumbbell. She is bent over, supporting herself on a rack, pulling the dumbbell up with her elbow flared out. Text indicates "2 sets of 6-10 per arm."

Back & biceps workout: Shy girl-approved

Here’s a dumbbell-only back day workout to help you strengthen and define your back muscles, as well as your biceps! Perfect for days where you don't want to use machines or scary equipment: Single Arm Row (2 sets of 6-10 per arm) -- Start with your left hand on a bench or sturdy surface, r

801 likes

How to plan your back & biceps workout

Exercise 1: Pull high to low Choose 1 of the following (3 sets of 6-8 reps): - Neutral grip lat pulldown - Kneeling single arm pulldown - Close grip pulldown - Pull-ups Exercise 2: Pull straight in Choose 1 of the following (3 sets of 6-8 reps): - Cable row - Seated machine row - T-b

168 likes

A collage shows a woman performing four exercises: bent over row, seated cable row, lat pulldown, and biceps curl, in a gym. The central text overlay reads "BACK & BICEPS workout," highlighting the routine for strengthening these muscle groups.

A woman demonstrates the bent over row exercise in two phases, showing the starting position and the bar pulled towards her belly button. Text details 3 sets of 8-10 reps, with form tips including pushing hips back and keeping elbows tucked.

A woman performs a seated cable row, illustrating the extended arm position and the weight pulled in. The image includes instructions for 3 sets of 6-8 reps, advising to pull to the belly button and avoid raising shoulders.

Back & Biceps workout you need to try

Want stronger back & biceps? You need to try this workout! Exercise 1 - Bent over row (3 sets of 6-8 reps): Push your hips back to get into position Pull the bar to your belly button Keep your elbows tucked close to your sides Control the weight on the way back down Exercise 2 - Seate

589 likes

Guide to help you plan a back and biceps workout

Here's a customizable plan you can try! Exercise 1: Pull straight in Choose 1 of the following (3 sets of 8-12 reps): - Chest supported row - Wide grip seated row - Cable row - Single arm machine row Exercise 2: Pull high to low Choose 1 of the following (3 sets of 8-12 reps): - N

171 likes

A collage showing a woman demonstrating four exercises: cable row, lat pullover, lat pulldown, and EZ bar curl, for a back and biceps workout. The image has a purple overlay with the text 'back & biceps workout (just 4 exercises)'.

A woman demonstrates the cable row exercise in a gym. The top shows her pulling the cables to her belly button, and the bottom shows her extending her arms. Text overlays describe the exercise as 'cable row (3 sets of 6-8 reps)' with instructions.

A woman demonstrates the lat pullover exercise in a gym. The left shows her bent over with arms extended upward, and the right shows her pulling the cable to her thighs. Text overlays describe the exercise as 'lat pullover (3 sets of 6-8 reps)' with instructions.

Back & Biceps workout (just 4 exercises)

Workout details: Cable row:(3 sets of 6-8 reps) - Attach 2 d-handles to the dual cable machine - Pull the cables to your belly button - Slowly extend your arms to bring the weight back down Lat pullover: (3 sets of 6-8 reps) - Bend over, pushing the hips back, and begin with your arms ext

207 likes

Back and Biceps Workout 💪🏻

Time needed ~50 minutes 1: Lat Pulldown (4 x 6-8 reps) (4 sets): 2a: Gorilla Rows (12 reps total) 2b: Bicep Curl (6-8 reps) (3 sets): 3a: Straight Arm Lat Pulldown (8-10 reps) 3b: Hammer Curl (8 reps) (3 sets): 4a: Single Arm Cable Row (8-10 reps each) 4b: Rotating Curls

261 likes

Back & Biceps workout

#backworkout #bicepsworkout #biceps #workout #fitnesslife

488 likes

Back/Biceps Workout

Got my back and biceps workout on today!! It’s the Jamie Eason Live Fit Trainer. I don’t have a cable machine at home so I find alternative ways to get it done! 5x20 lat pulldowns 3x12 15lbs one-arm dumbbell row 3x20 seated cable row 3x20 underhand cable pulldowns 3x12 15lbs alternate biceps

69 likes

Back & Biceps Workout

wherever you see me, you see my tripod👏 #backandbicepsworkout #backworkout #upperbodyworkout #gymmotivation #workoutroutine

32 likes

At Home Biceps Workout

💪🏻Exercises: -Bicep curls -Hammer curls -Wide curls -Alternating cross body hammer curls *Perform each exercise 3-4x til failure w/ 30 sec rest. 💪🏻Finisher exercises: -Biceps curl 21's -Hammer curl 21's -Wide curl 21's *Perform each exercise once consecutively-

90 likes

Biceps + triceps workout to slim your arms!

Full details below! This should take around 45 min :) Cross-body triceps extension: 3 sets of 10-12 reps - Begin with your hands together in front of you - Straighten your elbows until your arms are fully extended - Your arms should each be at about a 45° angle - Slowly bend back to the sta

30 likes

Back Biceps & Shoulders 2 Dumbbells

If you want a lit 🔥 upper body workout, save this 💕 Back Biceps Shoulders •12 Around the worlds •Wide Curls •12 Lateral Raise w/hold •12Underhand Front Raise 3sets •15 DB Row •15 DB Curls •15 Underhand Row •12 Hammer Curl to Shoulder Press 3sets #fitgirl #lemon8challenge #ba

562 likes

Beginner workout for toned back & biceps

Here are the workout details for getting a sexy back and biceps! Seated cable row (3 sets of 6-8 reps): - Pull toward your belly button - Avoid raising your shoulders - Pause when the weight is pulled all the way in - Slowly extend your arms to bring the weight back down Bent over row (3

17 likes

4 exercises for a nice back & biceps

Here's the workout! Single arm machine row:(3 sets of 6-8 reps) - Adjust the seat height so that the handles are straight in front of you - Grab the handle with one arm, then pull inward as far as you can go - Avoid letting your body twist to help pull - Pause and extend your arm fully

59 likes

Back & Biceps Workout 💪🏻

⌚️Time needed: ~50 minutes 1: Lat Pulldown (4 x 8 reps) 2: Machine Seated Single Arm Row (3 x 8-10 reps each) 3: Seated Wide Grip Bicep Curl (4 x 6-8 reps) (3 sets): 4a: Straight Arm Lat Pulldown (8-10 reps) 4b: Hammer Curl (8 reps) (3 sets): 5a: Bent Over Row (10-12 reps)

28 likes

Back & Biceps Workout 💪🏻

Back & Biceps Workout 1: Reverse Grip Lat Pulldown (4 x 6-8 reps) 2: Seated Row (4 x 6-8 reps) 3: Cable Bicep Curl (4 x 6-8 reps) (3 sets): 4a: Straight Arm Lat Pulldown (8-10 reps) 4b: Hammer Curl (8 reps) (3 sets): 5a: Alternating Gorilla Row (12-14 reps total) 5b:

34 likes

A person's feet in white sneakers stand on a gym floor with a 45lb weight plate, kettlebell, and towel. Text reads 'my back & bicep workout That has actually given me results'.

Two back photos show a woman's progress from October 2023 to July 2024, highlighting changes in muscle definition. The top image shows her in a light sports bra, the bottom in a dark blue bra.

A list of back and biceps exercises with sets and reps, including Lat Pulldowns, Bent Over Row, and Bicep 21 Curls. A definition of 'Bicep 21 Curls' is also provided on a green turf background.

💪🏻Back & Biceps that Actually Produce Results!

When I was new to the gym, I was self conscious and had no idea where to start. Don’t get me wrong, I’m still nowhere near perfect, but I’ve started to learn consistency and the basics really produce results! I love sharing workouts that have really worked for me and back & biceps is one of

394 likes

A woman in a pink patterned workout set stands with her back to the camera, surrounded by workout equipment. The image highlights a "Dumbbells only BACK & BICEPS WORKOUT" routine.

Two panels show a woman demonstrating Gorilla Rows, bending forward with a straight back, pulling a kettlebell towards her belly button. This exercise targets the back muscles.

A woman demonstrates Wide Grip Rows, bending forward at the hips with a dumbbell. She pulls the weight towards her chest, keeping her elbows flared out to the sides.

Back and Biceps Workout 🤎 dumbbells only

Hi baddie! Here’s todays workout! Being super real with you it’s day 3 of my period and I was fine until 10 mins before my workout when my cramps started to feel crampy. I showed up and pushed through as much as I could but definitely cut my workout short. Here’s what I did: 🤎 5 min warm up

584 likes

back & biceps workout!

#backdaypump #backandbiceps #bicepworkouts #backandbicepworkout #summerbod

23 likes

Back and Biceps Workout 🦋💪🏻

1: Lat Pulldown (4 x 8-10 reps) 2: Incline Bicep Curl (3 x 8-10 reps) (3 sets): 3a: Single Arm Row (10 reps each) 3b: Single Arm Bottom Half Dumbbell Preacher Curl (10-12 reps each) (3 sets): 4a: Straight Arm Lat Pulldown (10-12 reps) 4b: EZ Bar Bicep Curl (8-10 reps) 5: Sin

26 likes

A collage featuring a person in a gym, with text overlay announcing 'PULL WORKOUT strengthen your back & biceps in just *45 min*'. The top and bottom show parts of a person exercising.

A person demonstrates the incline curl exercise with dumbbells on an incline bench, showing both the starting and curled positions. Text overlays describe the exercise steps and sets/reps.

A person demonstrates the chest supported row exercise, showing the starting position with arms extended and the pulling motion with elbows back. Text overlays describe the exercise steps and sets/reps.

Pull workout: Back & biceps in just 45 minutes

Incline curl: (3 sets of 8-10 reps) - Position the seat at about a 30° incline - Curl the dumbbells up - Slowly bring them back down until your arms are once again fully extended Chest supported row: (3 sets of 8-10 reps) - Adjust the seat so that the handles are straight in front of you -

57 likes

Workout for getting biceps at home

Lately I’ve been trying to build my biceps more, but I don’t always feel like dragging myself to the gym just to do a few curls. Resistance bands have honestly been such a game changer! They're super easy to set up in my living room, and they still give that good muscle burn, especially at the

8 likes

A smiling woman in workout attire flexes her bicep, with text "let's get strong! sexy biceps workout" and an arrow highlighting her arm.

A woman demonstrates the first 7 reps of bicep curls, from bottom to half, emphasizing keeping the back straight and squeezing biceps with medium weight.

A woman demonstrates the second 7 reps of bicep curls, from half to up, focusing on a 90-degree starting point and controlled movement.

SEXY BICEPS WORKOUT 🔥💪🏽

Hey beautiful! Want to get that sexy bicep look? Try this workout out - it will leave your biceps on FIRE! The 21 method: - 7 half range reps: bottom to half - 7 half range reps: half to up - 7 full range reps Make sure that when you do this workout you are performing the exercises slowly

185 likes

Back and Biceps Workout 💪🏻

⏱️Time needed: ~ 40 minutes 1a. Reverse Grip Lat Pulldown (4 x 8 reps) (3 sets): 2a. Bilateral Bent Over Row (10-12 reps) 2b. Eccentric Bicep Curl (8-10 reps) (3 sets): 3a. Single Arm Straight Arm Pulldown (8-10 reps each) 3b. Eccentric Hammer Curl (10-12 reps) (3 sets): 4

38 likes

Incline DB Hammer Curls for BIGGER Biceps!

You want bigger biceps? Stop swinging and try incline hammer curls with control. #BicepCurls #ArmWorkout #MuscleGrowth #GymMotivation #LiftHeavy

223 likes

A gym setting with a person reflected in a mirror, overlaid with text "BACK & BICEPS FULL PULL WORKOUT ROUTINE" and "PICTURES INCLUDED," indicating a fitness guide.

A gym floor with dumbbells, featuring a pink box titled "BICEP CURLS" with 12 detailed instructions and "3X10 REPS" for a workout.

A first-person view from a seated cable row machine, showing feet and the machine, with a pink box titled "SEATED CABLE ROWS" and 12 instructions, plus "3X10 REPS."

THURSDAY IS FOR BACK & BICEPS 🩷🏋🏾‍♀️

Don’t know what workouts to do at the gym? Don’t have a plan when you got into the gym? Here’s my FULL BACK & BICEPS DAY workout 🤍 Tomorrow is Thursday so let’s screenshot these workouts to use tomorrow and every Thursday from here on out 🫶🏾 The spring almost here and what’s after spring?

12 likes

Back and Biceps Workout 💪🏻

Let’s get to it 👏🏻👏🏻👏🏻 1: Assisted Chin-up (3 x AMRAP) 2: Lat Pulldown (3 x 8-10 reps) 3: Bayesian Bicep Curl (3 x 8-10 reps) 4: Straight Arm Lat Pulldown (3 x 8-10 reps) 3 sets: 5a: Single Arm Row (8 reps each) 5b: Alternating Hammer Curl (16 reps total) 3 sets: 6a: Cab

17 likes

20-Minute Back & Biceps at Home (Dumbbells Only)

Back day. Because I carry it all anyway. This is a 20-minute back & biceps workout you can do at home with just dumbbells. ✨ 8 exercises ✨ 30 seconds work / 15 seconds rest ✨ 3 straight rounds We hit: – Hammer curls – Supinated curls – Back flys – Alternating rows – Cross-body c

10 likes

Biceps & Triceps Workout ✨

#bicepsworkout #gymworkout #tricepsfordays #gymgirlsoflemon8

45 likes

Back & Biceps Routine 🔥 | Build Width + Peak

Pull hard, curl heavy 💪 This back & biceps combo is a must if you want that V-taper with peaked arms. Save this for your next workout. #BackAndBiceps #GymTok #MuscleGrowth #Vtaper #Biceps

434 likes

Back and Biceps Workout 💪🏻

Time needed: ~50 minutes 1: Closed Grip Lat Pulldown (3 x 8 reps) 2: Alternating Bicep Curl (3 x 14-16 reps) 3 sets: 3a: Gorilla Rows (16 reps) 3b: Alternating Hammer Curl (14-16 reps) 4: Straight Arm Lat Pulldown (3 x 8-10 reps) 5: Bayesian Curl (3 x 10-12 reps) 3 sets:

17 likes

Back & Biceps Sculpt at Home 💪🏼 (20 Minutes)

This 20-minute Back & Biceps Sculpt is perfect for building upper body strength at home with just dumbbells. Workout Format: 8 exercises 30 seconds work 15 seconds rest 3 rounds (Optional 1-minute rest between rounds) Exercises: • Single Arm Rows (Left & Right) • Bent-Arm Rear

23 likes

Back & Biceps Workout 💪🏻

⌚️Time needed: 45 minutes 1: Neutral Grip Lat Pulldown (4 x 8 reps) 2: Bayesian Bicep Curl (4 x 8-10 reps) (3 sets): 3a: Single Arm Cable Row (8-10 reps each) 3b: Alternating Hammer Curl (16 reps total) 4: Straight Arm Lat Pulldown (3 x 8-10 reps) (3 sets; 8-10 reps each):

21 likes

Back and Biceps Workout 💪🏻

⌚️took me ~1 hour & 20 minutes 1: Neutral Grip Lat Pulldown (3 x 10-12 reps) 2: Single Arm Bottom Half Dumbbell Preacher Curl (3 x 10-12 reps each) 3: Smith Machine Underhand Grip Row (3 x 10-12 reps) (3 sets): 4a: Straight Arm Lat Pulldown (10-12 reps) 4b: Hammer Curl (12-1

23 likes

back and biceps workout! 🌸

#bicepsworkout #summerbod #viral #backandbicepworkout #gymgirl

35 likes

Back & biceps workout

Since a couple people saved my previous back and bicep routine post, I figured I would post another one, but this time with images of me doing the workouts included! -lat pulldowns and face pulls are my top 2 exercises I enjoy doing to grow my back -I also only include 1 bicep workout as it’s n

33 likes

Pull day workout for gorgeous back & biceps

Vertical pulls for lats, rows for upper back, then finish with direct biceps work. Save this for your next pull session. Download "Hypertro" on App Store #gym #pullworkout #workout #Lemon8 #viral

22 likes

Back, Biceps & Forearms Workout ✨

Back, Biceps & Forearms Workout ✨ Didn’t get great sets of Lat Pulldowns but went as hard as I could go. Biceps was KILLER. SS the last 4 exercises because of a client and didn’t do forearms Swipe for full workout details! I post my workouts daily, follow me for more! 😘 Women’s Fitne

3 likes

Back & Bi workout DB only 🫶🏻

Super fast and effective back and bi workout! I didn’t want go to my regular gym today so i decided to stay home and use what i had! 🏋🏻‍♀️What you need: • dumbbells or any heavy object you have at home like cans, a water bottle, ur dog (just kidding pls don’t) …that’s pretty much it lol TI

1540 likes

Back, Biceps & Forearms Workout ✨

Back, Biceps & Forearms Workout ✨ Effort was high today, hit some really good sets and got done in great time! Superset biceps really hard 👏 Swipe for full workout details! I post my workouts daily, follow me for more! 😘 Personal Trainer @fitness1440_fxbg 📍 #lemon8fitness #lem

2 likes

A woman with curly hair, seen from behind, flexes her biceps in a gym. She wears a purple sports bra and black shorts, with a search bar overlay reading 'Back, Biceps & Forearms Workout'.

A detailed workout plan from HEVY blessedbec, listing exercises for back, biceps, and rear delts, including lat pulldowns, bicep curls, wrist extensions, and hanging knee raises, alongside anatomical diagrams.

A woman in a purple sports bra and black shorts stands in a gym, looking over her shoulder at the camera. She has curly hair and tattoos on her arms and legs.

Back, Biceps & Forearms Workout ✨

Back, Biceps & Forearms Workout ✨ Weak workout vibes wise, Went hard weight wise. Took too long. Good work though. Swipe for full workout details! I post my workouts daily, follow me for more! 😘 Women’s Fitness Specialist & Personal Trainer @fitness1440_fxbg 📍 #lemon8fitnes

4 likes

Arm transformation: For getting biceps

Before I ever stepped foot in a gym I had the muscle mass of over cooked asparagus😆. Just limpy and weak. So when I started lifting, everything was so difficult because I couldn’t lift anything. My goal ⭐️quickly⭐️ became ‘getting some biceps’ because WHEW. 4 years later, after deciding to actual

6 likes

Indoor Back & Biceps

It’s negative degrees outside, so I brought my workout indoors instead of skipping it. 20-minute back & biceps using dumbbells—simple, effective, and realistic. #backworkout #bicepsworkout #upperbodyroutine #quickworkout #fitnessathomeworkout

15 likes

Back biceps with a little shoulders

Want sculpted arms, a strong chest, and a defined back? Try this upper body burner! 💪🏾 Workout: ✅ Dumbbell Incline Bench Press – Build that upper chest! ✅ Wide Grip Lat Pulldown – Create that V-taper back. ✅ Cable Bent-Over Flies – Rear delts on fire! ✅ Cable Upright Rows – Shoulder gains in

181 likes

See more