2025/9/10 Edited to

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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🖤

98 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
madifore

madifore

931 likes

How to level up your biceps.
#BicepsGrowth #ArmDay #BuildMuscle #Hypertrophy #TrainHard
iam.juniorke

iam.juniorke

1208 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

189 likes

THIS is why your bicep curls aren’t working...
Here’s how to ACTUALLY grow and tone your arms ✅ Elbows tucked by your side ✅ No swinging ✅ Full squeeze at the top ✅ Control the lowering portion of the movement And try single arm bicep curls so you can really focus on perfecting your form✨ Save & share with a friend and fol
Lillid4fit

Lillid4fit

1298 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

589 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”

7 likes

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

Isabella

46 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

233 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

241 likes

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

Hassan Karouni

280 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

*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

28 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

802 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 ✨

395 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 👑

564 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

435 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

124 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

208 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
F R A N N Y 🌼

F R A N N Y 🌼

181 likes

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

Madeline Abeed

489 likes

Back,triceps,biceps
Try these excersises on your next upper body day #explorepage #plussize #motivation #fitnessjourney #gymworkout
Fitness life

Fitness life

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

hope

35 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

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

A woman in a white crop top and black leggings, wearing headphones, flexes her bicep in a gym. The image is titled 'BICEPS & SHOUDLERS routine @ the gym'.
A woman in a gym performs EZ bar curls, holding the bar with an overhand grip. The text indicates '4 SETS OF 10 EZ BAR CURLS'.
A woman in a gym performs close grip EZ bar curls, holding the bar with a narrow grip. The text indicates '4 SETS OF 10 CLOSE GRIP EZ BAR CURL'.
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

169 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

586 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

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

Donjae

367 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

34 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

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
Astin Hancock

Astin Hancock

69 likes

A collage showing a woman performing a preacher curl, a title card reading '3 amazing biceps exercises for arm gains,' and a woman holding an EZ bar, introducing different bicep exercises.
A collage demonstrating the preacher curl exercise. The top shows a woman with arms extended on a preacher curl machine, and the bottom shows her curling the weight, with instructions overlaid.
A collage demonstrating the rope hammer curl exercise. The top shows a woman holding a rope attachment, and the bottom shows her performing the curl, with instructions overlaid.
3 amazing biceps exercises for arm gains
Curls are the ultimate biceps exercise, and there are so many variations! Here are three exercises for you to add into your workout to really target your biceps: Preacher curl - Adjust the seat until the pad is just below your armpits - Extend your arms straight and grab the handles - Pull t
Trisha Morrison

Trisha Morrison

23 likes

If you want to start working out. This is for you
If you are a gym newbie’s this is for you 📈 , If you find this helpful, follow for more fitness tips , Comment below what is the muscles part you want to grow the most . #gymtips #shoulderworkout #chestworkout #vtaper #summerbody #fitnesstips #gymlifestyle #gymbeginner #g
Stevenzhang.fit

Stevenzhang.fit

22 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 -
Trisha Morrison

Trisha Morrison

57 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
Skylar Stevens

Skylar Stevens

27 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

135 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
Trisha Morrison

Trisha Morrison

30 likes

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