Create a free workout plan with AI

Back and Bicep Workouts

Refine Results

Basic Filters
Advanced

Search by Workout Name




Gender

Types

info-icon

Focus Muscles to include

Average Days Per Week

Average Workout Time (Minutes)




Back and Bicep Workouts

Back and Biceps workout is one of the bread and butter in any workout programs that works your upper body that uses "pulling" movement. Having an awesome back and biceps workout plan is efficient at targeting the big muscle groups on your back, while indirectly using biceps as secondary movers. You can do a back and biceps workout with dumbbells only or at the gym with barbells and machines, whatever toots your horn. Also, there's a back and bicep workout at home that has little to no equipment at all, that's what makes this routine so good.

Back and Bicep Workouts

Back and Biceps workout is one of the bread and butter in any workout programs that works your upper body that uses "pulling" movement. Having an awesome back and biceps workout plan is efficient at targeting the big muscle groups on your back, while indirectly using biceps as secondary movers. You can do a back and biceps workout with dumbbells only or at the gym with barbells and machines, whatever toots your horn. Also, there's a back and bicep workout at home that has little to no equipment at all, that's what makes this routine so good.





Back and Biceps Sarcoplasmatic Hypertrophy 2
Pedro Bernardes
GoalsBuild Muscle, Bodybuilding
ExperienceIntermediate (2-3 years)
Time72 min
Workout TypeMuscle Group(s) Workout
Days Per Week3
EquipmentLat Pulldown Cable Machine, Lat Pulldown Bar, Machine, Weight Plate, Ab Wheel, Suspension (TRX), Barbell, 2 x Dumbbell, Preacher Curl Bench
Back and Biceps
Brianna Williams
GoalsBuild Muscle, Tone Body
ExperienceBeginner (1-2 years)
Time58 min
Workout TypeMuscle Group(s) Workout
Days Per Week1
EquipmentRow Machine, Crossover Cable Machine, Straight Bar Attachment, Machine, 2 x Dumbbell, Other, Barbell
Back and Biceps Sarcoplasmatic Hypertrophy
Pedro Bernardes
GoalsBodybuilding, Build Muscle
ExperienceBeginner (1-2 years)
Time67 min
Workout TypeMuscle Group(s) Workout
Days Per Week3
EquipmentLat Pulldown Cable Machine, Lat Pulldown Bar, Row Machine, Crossover Cable Machine, Other, Smith Machine, Hammer Bar
Pre-exhaustion Biceps for Back 2
Pedro Bernardes
GoalsGain Strength, Tone Body
ExperienceIntermediate (2-3 years)
Time77 min
Workout TypeMuscle Group(s) Workout
Days Per Week3
Equipment2 x Dumbbell, Preacher Curl Bench, Crossover Cable Machine, Weight Plate, Barbell, Machine
30 MINUTE TRX BACK AND BICEPS
FIT GENT
GoalsBuild Muscle, Fat Loss, Gain Strength, Lose Weight, Tone Body
ExperienceIntermediate (2-3 years)
Time45 min
Workout TypeMuscle Group(s) Workout
Days Per Week1
EquipmentSuspension (TRX)
Pre-exhaustion Biceps for Back 1
Pedro Bernardes
GoalsGain Strength, Tone Body
ExperienceBeginner (1-2 years)
Time77 min
Workout TypeMuscle Group(s) Workout
Days Per Week1
EquipmentBarbell, 2 x Dumbbell, Flat Bench, Lat Pulldown Cable Machine, Lat Pulldown Bar, Row Machine, Crossover Cable Machine, Other
Back and Biceps Hypertrophy Pump Workout
Pedro Bernardes
GoalsBodybuilding, Build Muscle
ExperienceAdvanced (3+ years)
Time79 min
Workout TypeMuscle Group(s) Workout
Days Per Week1
EquipmentPull up bar, Crossover Cable Machine, Suspension (TRX), Landmine, Barbell, Other, 2 x Dumbbell, Incline Bench, Flat Bench
Back & Biceps Day Workout Plan
Myworkouts
GoalsBuild Muscle, Bodybuilding, Gain Strength
ExperienceBeginner (1-2 years)
Time72 min
Workout TypeMuscle Group(s) Workout
Days Per Week1
EquipmentBarbell, 1 x Dumbbell, Flat Bench, Other, Pull up bar, 2 x Dumbbell, Incline Bench, EZ Bar
Back Workout
Brianna Williams
GoalsBuild Muscle, Tone Body
ExperienceBeginner (1-2 years)
Time57 min
Workout TypeMuscle Group(s) Workout
Days Per Week1
EquipmentBarbell, Loop Bands, Pull up bar, Flat Bench, Crossover Cable Machine, Reverse Hyper Bench
THE BEST BACK WORKOUT FOR A BIGGER BACK
Obi Vincent
GoalsBodybuilding, Build Muscle
ExperienceBeginner (1-2 years)
Time75 min
Workout TypeMuscle Group(s) Workout
Days Per Week1
EquipmentCrossover Cable Machine, Tricep Rope Attachment, Barbell, Squat Rack, Pull up bar, 2 x Dumbbell, Incline Bench, Lat Pulldown Cable Machine, Lat Pulldown Bar
Bicep and Back Blaster
Pedro Bernardes
GoalsGain Strength, Tone Body
ExperienceAdvanced (3+ years)
Time83 min
Workout TypeMuscle Group(s) Workout
Days Per Week1
EquipmentCrossover Cable Machine, 2 x Dumbbell, Pull up bar, Suspension (TRX), Barbell
Lower Back Rehab Workout Program
Suman Roy
GoalsGain Strength
ExperienceBeginner (1-2 years)
Time76 min
Workout TypeMuscle Group(s) Workout
Days Per Week1
EquipmentBodyweight
Back Building Strength Program
Chris Stone
GoalsBodybuilding, Build Muscle, Gain Strength
ExperienceIntermediate (2-3 years)
Time48 min
Workout TypeMuscle Group(s) Workout
Days Per Week3
EquipmentBarbell, Weight Plate, 1 x Dumbbell, Flat Bench, 2 x Dumbbell, Incline Bench, Squat Rack, Crossover Cable Machine, Pull up bar, Lat Pulldown Cable Machine, Lat Pulldown Bar, Other
Intermediate Back & Shoulder Workout
Chris Stone
GoalsGain Strength
ExperienceIntermediate (2-3 years)
Time54 min
Workout TypeMuscle Group(s) Workout
Days Per Week3
EquipmentSuspension (TRX), 2 x Dumbbell, Incline Bench, Crossover Cable Machine, Lat Pulldown Cable Machine, Lat Pulldown Bar, Barbell, Flat Bench, Bodyweight, 1 x Dumbbell, Single Grip Handle Strap
TRX / SUSPENSION TRAINER BACK WORKOUT FOR STRENGTH
FIT GENT
GoalsBuild Muscle, Fat Loss, Gain Strength, Lose Weight, Tone Body
ExperienceIntermediate (2-3 years)
Time34 min
Workout TypeMuscle Group(s) Workout
Days Per Week1
EquipmentSuspension (TRX)
THE BEST BODYWEIGHT BACK WORKOUT AT HOME
Obi Vincent
GoalsBuild Muscle, Bodybuilding, Gain Strength
ExperienceBeginner (1-2 years)
Time68 min
Workout TypeMuscle Group(s) Workout
Days Per Week1
EquipmentBodyweight, Towel (Large), Sliding Disc, Backpack
Progressive Overload: How to Build a Wide Back with Dumbbells Only
Blue Star Nutraceuticals
GoalsBodybuilding, Build Muscle, Tone Body
ExperienceIntermediate (2-3 years)
Time66 min
Workout TypeMuscle Group(s) Workout
Days Per Week1
Equipment2 x Dumbbell, 1 x Dumbbell, Flat Bench, Incline Bench
Back Attack
Brianna Williams
GoalsBuild Muscle, Tone Body
ExperienceBeginner (1-2 years)
Time52 min
Workout TypeMuscle Group(s) Workout
Days Per Week1
EquipmentCrossover Cable Machine, Lat Pulldown Cable Machine, Lat Pulldown Bar, Loop Bands, Pull up bar, T-Bar Row Machine
Barbell, Dumbbell & Bench Only Pull Day Workout Plan B
Myworkouts
GoalsBodybuilding, Build Muscle, Gain Strength
ExperienceBeginner (1-2 years)
Time63 min
Workout TypeMuscle Group(s) Workout
Days Per Week1
Equipment2 x Dumbbell, Barbell, 1 x Dumbbell, Flat Bench, Bodyweight
Back Attack
Nemanja Matovic
GoalsBodybuilding, Build Muscle, Gain Strength, Powerbuilding
ExperienceAdvanced (3+ years)
Time38 min
Workout TypeMuscle Group(s) Workout
Days Per Week3
EquipmentPull up bar, Other, 1 x Dumbbell, Flat Bench, 2 x Dumbbell, Incline Bench, Crossover Cable Machine, Lat Pulldown Cable Machine, Tricep Rope Attachment, Lat Pulldown Bar


Create a free workout plan with AI

Answer a few questions and find a workout plan personalized to you.




To effectively use your biceps and strengthen your back, it is important to do back and biceps workout to develop your upper body. You can perform the exercises designed by the fitness experts at myworkouts. These exercises can be done with minimal equipment by both men and women. You can train your arms as well as back with versatile exercises that will give you toned arms and back. Moreover, these exercises are designed according to your experience level like a beginner, intermediate, and advanced level trainee. Along with this, we also advise people to take protein to help them in toning and growth of muscles. 


Give Yourself a Killer Look

Myworkouts has provided a list of best back and bicep workout plans to give you a killer look. Our exercises right from the bicep and back blaster, pre-exhaustion biceps for back, back and biceps hypertrophy pump workout, pull up progression workout for beginners, back attack, etc. are some of the muscle workout exercises. It can be performed at the gym according to the specified days. The trainees can repeat the back and biceps workout for a challenging workout session. It will properly tone your upper torso. Moreover, the exercises curated by us are sure to give you confidence and improve your fitness level.

Along with the workout sessions for back and biceps, we encourage people to take optimal rest as it also helps in regulating your muscle growth. The trainees need to follow a strict schedule of sleep to optimize their growth structure. So, if you are looking forward to lifetime fitness, it is necessary to have a sound sleep. People who follow all these back workouts and bicep workout exercises are benefited in the end.

Reasons to Opt for Myworkouts Program

If you are looking forward to possessing great biceps and toned back, opt for a program that will provide you an optimal growth. Here are a few reasons to choose our workout plan:

  • Designed by fitness experts of the industry
  • No need to pay hefty subscription fees. You require browsing your favorite workout and sign up with Myworkouts
  • Specially curated workout plan for both men and women
  • Safe workout plans according to your experience level and goals

Choose the bicep and back workout plan that best suits your training level. Sign in with Myworkouts today!