45 followers

Follow

Follow

Follow

0 saved

1

10

Back and biceps day

2024/12/15 Edited to

Back and biceps workouts are essential for building upper body strength, but they can often be overlooked. Incorporating compound exercises such as pull-ups and bent-over rows will not only engage your biceps but also target important back muscles like the latissimus dorsi and trapezius. For optimal results, structure your routine to mix heavy lifts with higher-rep isolation exercises. Super-setting biceps curls with rows can help maximize the pump and stimulate muscle growth. Don't forget to focus on controlled movements; quality over quantity leads to better strength gains. Nutrition is also key in supporting your strength training. Ensure you are consuming enough protein to aid muscle recovery and promote growth. Hydration is equally important; staying hydrated during workouts can enhance performance and prevent fatigue. Overall, a well-rounded approach—combining effective training routines with proper nutrition and recovery—will yield the best back and biceps results.

Related posts

Upper Body Workout - Back & Biceps 💪🏼

This is a simple upper body pull day, with only 4 exercises. It targets you back, lats & biceps and only takes 40 minutes. Equipment Needed: lat pulldown machine, bench, cable machine. Here’s the workout: 1. Lat Pulldown lat pulldown machine, wide grip attachment 4 sets, 8-10 reps

250 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

262 likes

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

915 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

back & biceps workout!

#backdaypump #backandbiceps #bicepworkouts #backandbicepworkout #summerbod

19 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

393 likes

How to level up your biceps.

#BicepsGrowth #ArmDay #BuildMuscle #Hypertrophy #TrainHard

749 likes

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

126 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

169 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

793 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:

33 likes

back and biceps workout! 🌸

#bicepsworkout #summerbod #viral #backandbicepworkout #gymgirl

29 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 and biceps 🫶🏼🤍✨

#backandbiceps #viral #gymgirl #workout #gymmotivation

46 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

Back & biceps workout

#backworkoutday #backday #backandbiceps #bicepsworkout #backandbicepworkout

1 like

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

11 likes

full back & biceps workout

simple & effective workout :)) #backworkout #backandbicepworkout #backday #fitness #backgains

67 likes

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

A yellow Life Fitness Bicep Curl machine at Planet Fitness, showing usage instructions. Overlay text specifies 'Bicep curls 8X5' for the exercise.

A yellow Life Fitness Lat Pulldown machine at Planet Fitness, displaying exercise instructions. Overlay text reads '12X6 Lat pulldowns' for the workout.

🩷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

149 likes

Back & Biceps Workout

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

23 likes

Biceps, Triceps and Back

Grab your 12/15 lb dumbbells and kettlebells and let’s build upper-body power! This session hits your arms and back with controlled reps and solid form. We’re working 12–15 reps or 50 seconds, 4 rounds, and focusing on strength, muscle endurance, and definition. Perfect for anyone looking to tone t

156 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

551 likes

Back & biceps workout

#backdayworkout #bicepsworkout #workoutsplit #workoutsplitideas #hotelgymworkout

4 likes

Day 4: Back, Biceps, and Cardio ⭐️

Try it out!! #backworkoutvideos #workout 🏋️ #gymshark66 #bicepsworkout

67 likes

Triceps,Biceps and Back

I did this workout live on my YouTube- Get Fit with LJ. Check it out if you want to do it with me. 45 seconds each exercise 4 rounds using 12-15lbs dumbbells! 💪🏾🔥🔥🔥 #LetsGo #GetFitwithLJ #ArmWorkout #BackWorkout

70 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

Get fit with me Back and Biceps Day 💪🏾

💪 Back & Biceps Glow-Up Day ✨ Today was all about pulling strength + building that upper-body definition. I want my back looking snatched & my arms toned, so I locked in with this workout: 🔥 Workout Breakdown: • Lat Pulldown – 4x10 • Seated Cable Rows – 4x12

26 likes

An infographic titled 'HOT GIRL BACK & BICEPS BURN' shows a woman demonstrating five exercises. She performs Bent Over Rows, Bicep Curls, Reverse Flys, Hammer Curls with dumbbells, and a Lat Pulldown with a resistance band. The woman wears black activewear against a solid peach background, illustrating each step.

🔥 Hot Girl Back & Biceps Burn

Back & biceps kind of day 💅 We’re building strength, confidence, and that sculpted posture energy. Quick, effective, and totally Hot Girl Habits approved 🔥 Equipment: Dumbbells or resistance bands Time: 25 minutes 1. Bent Over Rows – 3 sets x 12 reps Targets your lats + rear delts for

126 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

Back and biceps day

#lemon8diarychallenge Florida #backday #bicepsday #fitnesstips #fitnesslifestyle

15 likes

Back & Biceps workout

#backworkout #bicepsworkout #biceps #workout #fitnesslife

485 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, 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

Back & Biceps Workout ✨

Back, Biceps & Forearms Workout ✨ WORKOUT DETAILS: Narrow Grip Lat Pulldowns ISO High Row Straight Arm Lat Pulldowns Cable Rear Delt Flys DB Bicep Curls SS Hanging Knee Raises Full workout details in my last post! I post my workouts daily, follow me for more! 😘 Personal Trainer

6 likes

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

7 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

7 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

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

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

4 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 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:

16 likes

Taper week, Light back and biceps + Yoga

Today we focus on good form and muscle activation. Taper week is hard because I want to push harder, but I know my body needs time to rest and recover in order to perform #yoga #activerecovery #taperweek #backandbicepsworkout #hyrox

3 likes

A woman in black workout attire and a cap takes a mirror selfie in a gym. Overlayed text details a 'Monday January 5th Back and Biceps' workout routine, including straight arm cable pulldowns, lat pulldown to bent over row, barbell curl, seated alternating curl, and hammer curl to arch ups, with 4 sets of 8-15 reps each.

Back & biceps workout

#backworkoutday #backandbiceps #backandbicepsworkout #workoutsplitforwomen #strengthtraining

1 like

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

20 Min Arms—Biceps & Triceps Burnout! 💪

Welcome to my 5-Day, 20-Minute Dumbbell Workout Plan 💥 This plan is perfect if you’re short on time, just getting back into a routine, or want to build strength without the gym. Each day targets different muscle groups using minimal equipment—and every workout is under 20 minutes! Today is Da

14 likes

back and biceps day

here’s my full back and biceps day with some delt work. everything is to failure with controlled movements. sets and reps don’t matter as long as you are going to failure. my weight with reps are below ✅Bent Over Rows (Smith Machine) ➡️ 4 sets 6-10 reps 🔄215lbs X 9,9,9,9

19 likes

A title image for a 'Back & Bicep Stretch Routine' featuring outlines of a bicep and a back, indicating both dynamic and static stretches.

An anatomical illustration of a male figure demonstrating arm circles and arm swings, with arrows indicating the motion for this dynamic pre-workout stretch.

An anatomical illustration of a male figure demonstrating a torso twist with an arm reach, highlighting the bicep and shoulder muscles involved in this dynamic stretch.

Dynamic & Static Stretches for Back & Biceps

Give your upper body the love it deserves 🤍 This quick back & bicep stretch routine includes both dynamic movements to warm up and static holds to cool down. ⏱️5-10 minutes Use before lifting for mobility or after workouts to reduce soreness ⭐️ #BackAndBicepStretch #StretchRoutine

136 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

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 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

4 likes

I love my back and bicep days 🙂‍↕️🤌🏼 #backworkout #bicepsworkout #workoutroutine #healthylifestyle #gymgirl

54 likes

See more