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Back and biceps

Hi everyone! On my back and bicep days I try to get moderately heavy on weight but also not trying to wreck my shoulder lol. Also this is my first video! I hope you guys enjoy! I wanna do more videos but film in public is very nerve wrecking lol. But I’m slowly getting more comfortable with it. #Fitness #fitnesslifestyle #workoutroutine #backandbiceps #collegeworkoutroutine

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Working on back and biceps strength is essential for a balanced upper body, and it’s great to hear about focusing on moderate weights to avoid shoulder injuries. From personal experience, gradual progression is key to building muscle without overstraining joints. When I first started incorporating back and bicep workouts, I found using controlled movements and proper form crucial to both gains and injury prevention. Moderate weight combined with higher repetitions can effectively stimulate muscle growth while reducing risks. Also, incorporating warm-ups like band pull-aparts or light rows helps prepare the shoulders for heavier lifts. It’s normal to feel nervous filming workouts in public; I’ve found bringing a friend along to film or choosing quieter times at the gym can ease that anxiety. Over time, sharing videos boosts confidence and accountability. Tracking your calories and hydration—like with workout tools that monitor wattage, calories burned, or METs—can supplement your strength routine by ensuring energy levels are sufficient during training. This balanced approach helps maximize your performance, support recovery, and keep you motivated on your fitness journey.

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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

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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

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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

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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

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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

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💪 20-Minute Back & Biceps Builder

Back day + arm day in one efficient workout! This upper body workout focuses on strengthening your back and biceps with single-arm rows, concentration curls, hammer curls, and reverse flys. These are moves I pulled from one of my full-length workouts and edited into a quick 20-minute format for da

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Back & Biceps workout

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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

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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

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Back and Biceps

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*DB ONLY* BACK, BICEPS, & SHOULDERS

👇🏻WORKOUT DETAILS👇🏻 4x8-10 ✨Single arm row SUPERSET 4x10-12 ✨Single arm bicep curl ✨Single arm lateral raise SUPERSET 3x10-12 ✨Standing bent over reverse flies ✨Shoulder press 1x to failure ✨DB bicep curl #upperbodyworkout #dumbbellonlyworkout #strongwomen #formerathle

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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'.

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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

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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

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A yellow Life Fitness Seated Row machine at Planet Fitness, displaying exercise instructions. Overlay text indicates 'Seated row 10X5' for a workout routine.

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🩷Seated Row-10X5 🤍Bicep curls-8X5 🩷Lat pull downs -12X6 = 162 reps -I did a stretch and a 10 minutes run after! On the machines I start light and add atleast 5 if not 10 every time. Good luck!! #backdaypump #bicepworkout #2025 #fyp #backday

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Back and Biceps

#lemon8diarychallenge graduated to 50lb spider curls today! I do these in place of the preacher curl machine to target the lower bicep! Go heavy until failure ! #biceps #bicepworkout #bicepscurl #bicepsday #summerbod #bodytransformation #Lemon8Diary #fit #Fitness

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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:

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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

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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

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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

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Back,triceps,biceps

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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

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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

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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

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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

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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)

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A person in athletic wear performs a cable exercise, viewed from behind, with text overlay "BACK AND BIS" indicating a back and biceps workout. The image is set in a gym.

Two split images show a person demonstrating wide grip lat pulldowns. The left shows the starting position with arms extended, and the right shows the bar pulled down towards the chest, with text "LAT PULLDOWNS."

Two split images show a person performing seated cable rows. The left shows the starting position with arms extended, and the right shows the handle pulled towards the abdomen, with text "SEATED CABLE ROWS."

PULL DAY (BACK AND BICEPS)

1.To do lat pulldowns, sit at the machine, grip the bar wide with palms facing away, and pull it down towards your upper chest while keeping your back straight. Control the bar as you return to the starting position. 2.To do seated cable rows, sit at the machine with feet on the footrests, grab

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Back & Biceps Workout

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

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Back + Biceps in 20 Minutes

Back & biceps with just dumbbells 💪 30 sec work, 15 sec rest, 3 rounds — short, effective, and no fluff. This workout targets your entire back while fully burning out the biceps with rows, flys, and curl variations — all done at home with dumbbells only. That last move: it’s a cross-body

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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

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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

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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:

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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

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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

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Back, Biceps & Forearms Workout 👑

Back, Biceps & Forearms Workout 👑 WORKOUT DETAILS: Lat Pulldowns Seated Cable Rows Seated Face Pulls Cable Rear Delt Flys DB Bicep Curls *drop 5lbs and as many reps as possible* Single Arm Cable Hammer Curls Hanging Knee Raises Wrist Extensions/Wrist Curls Full workout details i

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Back & Biceps Workout ✨

Back & Biceps Workout ✨ WORKOUT DETAILS: Barbell Bent Over Rows Machine Rear Delt Flys Neutral Grip Assisted Pull Ups Preacher Curl Machine Full workout details in my last post! I post my workouts daily, follow me for more! 😘 Women’s Fitness Specialist & Personal Trainer @fitn

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back & biceps workout!

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

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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

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Steal my back + biceps routine! 💪🏾🤍

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back and biceps 🫶🏼🤍✨

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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):

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A woman in a black sports bra and leggings, wearing a black cap, poses in a gym. Text overlays read "BACK/BICEPS Workout with me Build a hourglass shape."

A woman, viewed from behind, performs pull-ups on a gym machine. Text overlay indicates "PULLUPS 3XAMRAP."

A woman, viewed from behind, uses a wide grip row machine in a gym. Text overlay states "WIDE GRIP ROW MACHINE 3x12."

WORKOUT WITH ME -Upper body Back & Biceps

Here is my back/bicep workout from this week and it was such a goooood one! So save it for your next upper body day. Here are the deets: ✨: Pull-ups (do them assisted if you can’t do body weight) 3xAMRAP (as many reps as possible or 10-12 assisted). ✨: Wide grip Row machine 3x12

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Back & biceps workout

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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

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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

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Back, Biceps and Forearms Workout ✨

Back, Biceps & Forearms Workout ✨ Switched it up and hit back instead of chest because of missing back last week. Workout went great and I really do love back day so much. Changed it up a lot and tried a bunch of new things! Swipe for full workout details! I post my workouts daily, follo

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