2025/9/10 Edited to

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
madifore

madifore

912 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-
Andi🖤

Andi🖤

78 likes

biceps & shoudlers *AT THE GYM*
hi guys! here’s my fav biceps and shoulders routine that i’ve been loving lately. it’s super simple but so effective for building strength and muscle in your upper body. this is beginner friendly, but you can always make it harder by adding more weight or reps. i like to throw this into my weekly s
mari qadri

mari qadri

170 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
Casey ✨

Casey ✨

393 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
Megan0615

Megan0615

126 likes

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
Katie Slee

Katie Slee

248 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
Zazel Rosado

Zazel Rosado

180 likes

Biceps & Triceps Workout ✨
#bicepsworkout #gymworkout #tricepsfordays #gymgirlsoflemon8
Isabella

Isabella

44 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
Hassan Karouni

Hassan Karouni

390 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
🍒

🍒

135 likes

Biceps workout! 🔥
Add this to your upper body day! #gym #bicepsworkout #upperbodyworkout #fitness #trythis #bicepworkout #fitnesstips
itslunakareem

itslunakareem

73 likes

💪 BICEPS OF STEEL
Save this for your next arm day 💪🔥 #curlsforthegirls #gymtok #gymtips #biggerarms #musclebuildingtips
Hassan Karouni

Hassan Karouni

250 likes

Dynamic Workout for a Massive Biceps By Summer 🌞
Cc:@joshbailey4 on YouTube #bicepsworkout #bicepworkout
WORK4GAINS

WORK4GAINS

22 likes

6 EXERCISES FOR STRONG TRICEPS AND BICEPS
@StrikeFit #tricepsworkout #bicepworkout #armworkout
WORK4GAINS

WORK4GAINS

83 likes

Dumbell only workout for the shoulder and biceps✨
Here’s a Dumbbell Only Workout targeting the Shoulders & Biceps 💪 This style of workout is great if you’re short on either equipment or 1. Curl into Arnold Press 4x10 2a. Seated Alternating Isometric Lateral Raise 4x10 2b. Seated Alternating Press 4xMAX 3a. Seated Incline Bicep Curls 4
Stephanie Sanzo

Stephanie Sanzo

1920 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
iam.juniorke

iam.juniorke

199 likes

⏳BiCeps 💪🏾 Work
#bicepsworkout #fitness #fitnessjourneymotivation #gymlifestyle
Larry®

Larry®

25 likes

BACK AND BICEPS 💪🏻
🌟 Target those pull muscles and build a strong, sculpted upper body! 🦋 Back Focus: Purpose: Improves posture, strengthens your spine, and creates that V-taper look. Tips: Focus on mind-muscle connection-squeeze your lats at the top of each rep. • Use controlled movements—avoid jerking or swi
🍒

🍒

260 likes

A woman in a gym demonstrates the starting positions for bicep curls and back rows with dumbbells. The image is titled 'Upper body burn 🔥 back & biceps' and features a 20-pound dumbbell.
A woman in a gym demonstrates the alternating bicep curl exercise with a 20-pound dumbbell. The text overlay details the workout: 'Perform 12 reps, 60 sec rest repeat 4x with no rest in between... move on to next exercise >'.
A woman in a gym demonstrates the back row exercise with a 20-pound dumbbell. The text overlay provides instructions: 'Perform 12 reps, 60 sec rest repeat 4x'.
UPPER BODY BURN 🔥 BACK AND BICEPS
Try this upper body back and bicep burn! When you do these exercises, pick a challenging weight that works for you. Personally I find that 17.5 - 20 is the sweet spot for bicep curls! Also for back rows I would suggest picking a good weight so that you can target your back effectively. Squeeze the
Zazel Rosado

Zazel Rosado

57 likes

A pink and orange gradient background with a purple flower, pink flower outline, and white stars. The text "Day 2: Back & Biceps" is centered in an orange box.
An anatomical illustration of a man performing a Lat Pulldown on a machine, highlighting the back muscles. The text "Lat Pulldown 4 x 12" is displayed.
An anatomical illustration of a man performing Bicep Curls with dumbbells, highlighting the bicep muscles. The text "Bicep Curls 4 x 12" is displayed.
Workout Routine: Back & Biceps
#lemon8diarychallenge #backdayexercise #backfatworkout #backworkout #bicepsworkout #summerbod #bodytransformation
savannah

savannah

71 likes

Back & Biceps Workout
wherever you see me, you see my tripod👏 #backandbicepsworkout #backworkout #upperbodyworkout #gymmotivation #workoutroutine
hope

hope

22 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
Trisha Morrison

Trisha Morrison

169 likes

This is how I train my biceps 💪
Cheri

Cheri

178 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
Trisha Morrison

Trisha Morrison

588 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
hope

hope

33 likes

full back & biceps workout
simple & effective workout :)) #backworkout #backandbicepworkout #backday #fitness #backgains
KAT POULOPOULOS

KAT POULOPOULOS

67 likes

#1 REASON YOUR BICEPS ARE NOT GROWING
This simple solution could get you there #bicepsworkout #fitesstips #gymmotivation
Jayy Be Fit

Jayy Be Fit

110 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
Trisha Morrison

Trisha Morrison

793 likes

✨Biceps✨
-Single Dumbbell Curl -Top Hold Alternating Zottman Curls -C-Curls -Drag Curls 4x12 each exercise #homeworkout #workoutsforwomen #bicepworkout #workoutvideo #workoutvideos #athomeworkouts #upperbodyworkout #workout #fitness #fitnessinspo
Marli

Marli

89 likes

*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
Kate | Nutrition+Fitness Coach

Kate | Nutrition+Fitness Coach

27 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
Skylar Stevens

Skylar Stevens

262 likes

Back & Biceps workout
#backworkout #bicepsworkout #biceps #workout #fitnesslife
Madeline Abeed

Madeline Abeed

485 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
GetFitwithLJ

GetFitwithLJ

152 likes

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

Tata

54 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
Gym Princess 👑

Gym Princess 👑

550 likes

Quads . Core. Chest . Hip flexors. Biceps. Triceps
Sometimes you don’t have time so you need a movement that hits all the muscle groups. #Fitness #gymmotivation #GirlTalk
Zimfit

Zimfit

86 likes

✨Chest & Biceps✨
-Wide Hammer Curls -Criss Cross Press Bicep Curls -Rainbow Curls 4 sets x 12 reps each exercise! #workoutsforwomen #athomeworkouts #athomeworkout #workout #fitness #gym #gymmotivation #homeworkout #homeworkouts #upperbodyworkout
Marli

Marli

89 likes

My 3 favorite biceps exercises🔥
• Ez Bar Curls • Hammer Curls • Cable Hammer Curls
Donjae

Donjae

367 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
Trisha Morrison

Trisha Morrison

171 likes

Biceps Workout using dumbbell.
#newtolemon8 #bicepsworkout #Fitness #gymmotivation #gymlifestyle #bulkingseason #goviral #fy #nodaysoff #gymrat 👍Pros : Day In My Life 📅 Date: 24 🌅Morning Routine: breakfast gym 🌤Afternoon Routine: work 🌃Night Routine: gym edit Activities to-do: 🚶🏽‍♀️ Lots of walking
Risky “R.J”

Risky “R.J”

6 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
Adrizzi222

Adrizzi222

578 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)
Skylar Stevens

Skylar Stevens

28 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
KLYHaus | Fit & Unfiltered

KLYHaus | Fit & Unfiltered

23 likes

A collage showing a woman in purple workout attire performing three different biceps exercises: single arm cable curl, incline hammer curl, and straight bar cable curl. The image is titled 'busy girl friendly biceps workout'.
A woman in purple workout attire performs a single arm cable curl, with a dotted arrow indicating the upward movement. The text overlay specifies 'single arm cable curl, 3 sets of 8-12 reps (per arm)'.
A woman in purple workout attire performs a straight bar cable curl, with a dotted arrow indicating the upward movement. The text overlay specifies 'straight bar cable curl, 3 sets of 10-15 reps'.
30 min biceps workout for busy girls
Here's a quick but effective workout you can do for strong biceps: Single arm cable curl (3 sets of 8-12 reps per arm) - Facing away from the machine, have your arm extended slightly behind you - Curl the handle up, leaning forward slightly - Control the cable on the way back down Stra
Trisha Morrison

Trisha Morrison

48 likes

Day 4: Back, Biceps, and Cardio ⭐️
Try it out!! #backworkoutvideos #workout 🏋️ #gymshark66 #bicepsworkout
Chantelle

Chantelle

67 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
Trisha Morrison

Trisha Morrison

207 likes

See more