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Back and Bicep Workouts

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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 Focus Workout
Days Per Week3
EquipmentMachine, Weight Plate, Ab Wheel, Suspension (TRX), Barbell, Dumbbell
Back Workout
Brianna Williams
GoalsBuild Muscle, Tone Body
ExperienceBeginner (1-2 years)
Time57 min
Workout TypeMuscle Focus Workout
Days Per Week1
EquipmentBarbell, Bands, Cable, Machine
Back and Biceps
Brianna Williams
GoalsBuild Muscle, Tone Body
ExperienceBeginner (1-2 years)
Time58 min
Workout TypeMuscle Focus Workout
Days Per Week1
EquipmentMachine, Cable, Dumbbell, Other, Barbell
Pull Up Progression Workout for Beginners
Suman Roy
GoalsGain Strength, Build Muscle
ExperienceBeginner (1-2 years)
Time42 min
Workout TypeMuscle Focus Workout
Days Per Week3
EquipmentPull up bar, Bodyweight, Cable, Bands, Dumbbell
Dumbbell Upper Body At Home Gym Workout
Pedro Bernardes
GoalsGain Strength, Tone Body
ExperienceAdvanced (3+ years)
Time85 min
Workout TypeMuscle Focus Workout
Days Per Week1
EquipmentDumbbell, Cable
Bicep and Back Blaster
Pedro Bernardes
GoalsGain Strength, Tone Body
ExperienceAdvanced (3+ years)
Time83 min
Workout TypeMuscle Focus Workout
Days Per Week1
EquipmentCable, Dumbbell, Pull up bar, Suspension (TRX), Barbell
Pre-exhaustion Biceps for Back 1
Pedro Bernardes
GoalsGain Strength, Tone Body
ExperienceBeginner (1-2 years)
Time77 min
Workout TypeMuscle Focus Workout
Days Per Week1
EquipmentBarbell, Dumbbell, Cable, Machine, Other
Pre-exhaustion Biceps for Back 2
Pedro Bernardes
GoalsGain Strength, Tone Body
ExperienceIntermediate (2-3 years)
Time77 min
Workout TypeMuscle Focus Workout
Days Per Week3
EquipmentDumbbell, Cable, Weight Plate, Barbell, Machine
Back and Biceps Sarcoplasmatic Hypertrophy
Pedro Bernardes
GoalsBodybuilding, Build Muscle
ExperienceBeginner (1-2 years)
Time67 min
Workout TypeMuscle Focus Workout
Days Per Week3
EquipmentCable, Machine, Other, Smith Machine, Barbell
Intermediate Shoulder Rehab
Chris Stone
GoalsGain Strength
ExperienceIntermediate (2-3 years)
Time54 min
Workout TypeMuscle Focus Workout
Days Per Week3
EquipmentSuspension (TRX), Dumbbell, Cable, Barbell, Bodyweight
Back and Biceps Hypertrophy Pump Workout
Pedro Bernardes
GoalsBodybuilding, Build Muscle
ExperienceAdvanced (3+ years)
Time79 min
Workout TypeMuscle Focus Workout
Days Per Week1
EquipmentPull up bar, Cable, Suspension (TRX), Landmine, Other, Dumbbell
Deadlift Development
Chris Stone
GoalsPowerlifting, Gain Strength, Build Muscle
ExperienceIntermediate (2-3 years)
Time31 min
Workout TypeMuscle Focus Workout
Days Per Week3
EquipmentBarbell, Cable, Bodyweight
Core Workout for Runners
Suman Roy
GoalsAthletic Performance, Gain Strength, Increase Stamina
ExperienceAdvanced (3+ years)
Time63 min
Workout TypeMuscle Focus Workout
Days Per Week1
EquipmentBodyweight
Home Bodyweight Arms Workout
Marino Katsouris
GoalsBodybuilding, Build Muscle, Gain Strength
ExperienceBeginner (1-2 years)
Time40 min
Workout TypeMuscle Focus Workout
Days Per Week1
EquipmentTowel (Large), Bodyweight, Table, Sofa
Chris's Squat Program V3.0
Chris Stone
GoalsBuild Muscle, Gain Strength, Powerbuilding
ExperienceAdvanced (3+ years)
Time51 min
Workout TypeMuscle Focus Workout
Days Per Week3
EquipmentBarbell, Bodyweight, Dumbbell, Machine, Bench
Lower Back Rehab Workout Program
Suman Roy
GoalsGain Strength
ExperienceBeginner (1-2 years)
Time76 min
Workout TypeMuscle Focus Workout
Days Per Week1
EquipmentBodyweight
Firm Lower Abs: No Crunch Workout
Chris Davis
GoalsTone Body
ExperienceBeginner (1-2 years)
Time48 min
Workout TypeMuscle Focus Workout
Days Per Week1
EquipmentFoam Roll, Bands, Bodyweight, Ab Wheel
Back Building Strength Program
Chris Stone
GoalsBodybuilding, Build Muscle, Gain Strength
ExperienceIntermediate (2-3 years)
Time48 min
Workout TypeMuscle Focus Workout
Days Per Week3
EquipmentBarbell, Weight Plate, Dumbbell, Bench, Cable, Pull up bar, Machine, Other
Dumbbell Leg Work by Michael Vazquez
Michael Vazquez
GoalsBuild Muscle, Fat Loss, Gain Strength, Tone Body
ExperienceBeginner (1-2 years)
Time36 min
Workout TypeMuscle Focus Workout
Days Per Week1
EquipmentDumbbell
Chris's Squat Program V2.0
Chris Stone
GoalsBuild Muscle, Gain Strength, Powerbuilding
ExperienceIntermediate (2-3 years)
Time43 min
Workout TypeMuscle Focus Workout
Days Per Week3
EquipmentBarbell, Machine, Bodyweight, Dumbbell


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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!