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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
ExperienceAdvanced (3+ years)
Time34 minutes
Workout TypeMuscle Group(s)
Days Per Week3
EquipmentLat Pulldown Cable Machine, Lat Pulldown Bar, Machine, Weight Plate, Ab Wheel, Suspension (TRX), T-Bar Row Machine, Barbell, 2 x Dumbbell, Preacher Curl Bench
Back and Biceps
Brianna Williams
GoalsTone Body, Build Muscle
ExperienceIntermediate (2-3 years)
Time34 minutes
Workout TypeMuscle Group(s)
Days Per Week1
EquipmentRow Machine, Hi-Lo Pulley Cable Machine, Lat Pulldown Bar, Straight Bar Attachment, Lat Pulldown Cable Machine, 2 x Dumbbell, Barbell, Triangle Lat/Low Row Attachment, Landmine
Back & Biceps Day Workout Plan
Myworkouts
GoalsBuild Muscle, Bodybuilding, Gain Strength
ExperienceIntermediate (2-3 years)
Time56 minutes
Workout TypeMuscle Group(s)
Days Per Week1
EquipmentBarbell, 1 x Dumbbell, Flat Bench, T-Bar Row Machine, Pull up bar, 2 x Dumbbell, Incline Bench, EZ Bar
Back and Biceps Sarcoplasmatic Hypertrophy
Pedro Bernardes
GoalsBodybuilding, Build Muscle
ExperienceIntermediate (2-3 years)
Time48 minutes
Workout TypeMuscle Group(s)
Days Per Week3
EquipmentLat Pulldown Cable Machine, Lat Pulldown Bar, Row Machine, Hi-Lo Pulley Cable Machine, T-Bar Row Machine, Smith Machine, Hammer Bar
Pre-exhaustion Biceps for Back 2
Pedro Bernardes
GoalsGain Strength, Tone Body
ExperienceAdvanced (3+ years)
Time44 minutes
Workout TypeMuscle Group(s)
Days Per Week3
Equipment2 x Dumbbell, Preacher Curl Bench, Lat Pulldown Cable Machine, Triangle Lat/Low Row Attachment, Weight Plate, Barbell, Hi-Lo Pulley Cable Machine, Lat Pulldown Bar, T-Bar Row Machine
30 MINUTE TRX BACK AND BICEPS
FIT GENT
GoalsBuild Muscle, Fat Loss, Gain Strength, Lose Weight, Tone Body
ExperienceIntermediate (2-3 years)
Time32 minutes
Workout TypeMuscle Group(s)
Days Per Week1
EquipmentSuspension (TRX)
Pre-exhaustion Biceps for Back 1
Pedro Bernardes
GoalsGain Strength, Tone Body
ExperienceIntermediate (2-3 years)
Time57 minutes
Workout TypeMuscle Group(s)
Days Per Week1
EquipmentBarbell, 2 x Dumbbell, Flat Bench, Lat Pulldown Cable Machine, Lat Pulldown Bar, Row Machine, Hi-Lo Pulley Cable Machine, Incline Bench, Straight Bar Attachment, T-Bar Row Machine
Back and Biceps Hypertrophy Pump Workout
Pedro Bernardes
GoalsBodybuilding, Build Muscle
ExperienceAdvanced (3+ years)
Time36 minutes
Workout TypeMuscle Group(s)
Days Per Week1
EquipmentPull up bar, Hi-Lo Pulley Cable Machine, Lat Pulldown Bar, Suspension (TRX), Landmine, Barbell, Triangle Lat/Low Row Attachment, 2 x Dumbbell, Incline Bench, Flat Bench
Home Back & Bicep Workout
Jordan Morello
GoalsBuild Muscle, Fat Loss, Gain Strength
ExperienceIntermediate (2-3 years)
Time1 minutes
Workout TypeMuscle Group(s)
Days Per Week1
Equipment2 x Dumbbell, 1 x Dumbbell
Back Workout
Brianna Williams
GoalsBuild Muscle, Tone Body
ExperienceIntermediate (2-3 years)
Time42 minutes
Workout TypeMuscle Group(s)
Days Per Week1
EquipmentBarbell, Loop Bands, Pull up bar, Flat Bench, Lat Pulldown Cable Machine, Lat Pulldown Bar, Reverse Hyper Bench
Back & Arms Day Workout Plan
Myworkouts
GoalsBuild Muscle, Bodybuilding, Gain Strength
ExperienceIntermediate (2-3 years)
Time64 minutes
Workout TypeMuscle Group(s)
Days Per Week1
EquipmentBarbell, 1 x Dumbbell, Flat Bench, T-Bar Row Machine, Pull up bar, 2 x Dumbbell, Incline Bench, EZ Bar, Hi-Lo Pulley Cable Machine, Tricep Rope Attachment
THE BEST BACK WORKOUT FOR A BIGGER BACK
Obi Vincent
GoalsBodybuilding, Build Muscle
ExperienceIntermediate (2-3 years)
Time50 minutes
Workout TypeMuscle Group(s)
Days Per Week1
EquipmentHi-Lo Pulley Cable Machine, Lat Pulldown Bar, Tricep Rope Attachment, Barbell, Squat Rack, Pull up bar, 2 x Dumbbell, Incline Bench, Lat Pulldown Cable Machine, Row Cable Machine, Single D-Handle Attachment
Bicep and Back Blaster
Pedro Bernardes
GoalsGain Strength, Tone Body
ExperienceIntermediate (2-3 years)
Time47 minutes
Workout TypeMuscle Group(s)
Days Per Week1
EquipmentHi-Lo Pulley Cable Machine, Single D-Handle Attachment, 2 x Dumbbell, Pull up bar, Suspension (TRX), Barbell, Row Cable Machine, Lat Pulldown Bar
Lower Back Rehab Workout Program
Suman Roy
GoalsGain Strength
ExperienceBeginner (1-2 years)
Time46 minutes
Workout TypeMuscle Group(s)
Days Per Week1
EquipmentBodyweight
Back Day Workout Plan
Myworkouts
GoalsBuild Muscle, Bodybuilding, Gain Strength
ExperienceIntermediate (2-3 years)
Time36 minutes
Workout TypeMuscle Group(s)
Days Per Week1
EquipmentBarbell, 1 x Dumbbell, Flat Bench, Lat Pulldown Cable Machine, Lat Pulldown Bar, Row Cable Machine, Triangle Lat/Low Row Attachment, Suspension (TRX)
Back Building Strength Program
Chris Stone
GoalsGain Strength, Bodybuilding, Build Muscle
ExperienceAdvanced (3+ years)
Time33 minutes
Workout TypeMuscle Group(s)
Days Per Week3
EquipmentBarbell, Weight Plate, 1 x Dumbbell, Flat Bench, 2 x Dumbbell, Incline Bench, Squat Rack, Lat Pulldown Cable Machine, Pull up bar, Triangle Lat/Low Row Attachment, Hi-Lo Pulley Cable Machine, Lat Pulldown Bar, Row Cable Machine, Landmine
TRX / SUSPENSION TRAINER BACK WORKOUT FOR STRENGTH
FIT GENT
GoalsBuild Muscle, Fat Loss, Gain Strength, Lose Weight, Tone Body
ExperienceIntermediate (2-3 years)
Time23 minutes
Workout TypeMuscle Group(s)
Days Per Week1
EquipmentSuspension (TRX)
THE BEST BODYWEIGHT BACK WORKOUT AT HOME
Obi Vincent
GoalsBuild Muscle, Bodybuilding, Gain Strength
ExperienceIntermediate (2-3 years)
Time44 minutes
Workout TypeMuscle Group(s)
Days Per Week1
EquipmentLat Pulldown Bar, Bodyweight, Towel (Large), Sliding Disc, Backpack
Back Attack
Brianna Williams
GoalsBuild Muscle, Tone Body
ExperienceIntermediate (2-3 years)
Time37 minutes
Workout TypeMuscle Group(s)
Days Per Week1
EquipmentLat Pulldown Cable Machine, Single Grip Handle Strap, Lat Pulldown Bar, Loop Bands, Pull up bar, T-Bar Row Machine
Back Attack
Nemanja Matovic
GoalsBuild Muscle, Gain Strength, Bodybuilding, Powerbuilding
ExperienceIntermediate (2-3 years)
Time13 minutes
Workout TypeMuscle Group(s)
Days Per Week3
EquipmentFlat Bench, Triangle Lat/Low Row Attachment, Lat Pulldown Bar, Tricep Rope Attachment, Other, 2 x Dumbbell, 1 x Dumbbell, Single Grip Handle Strap, Lat Pulldown Cable Machine, Incline Bench, Pull up bar


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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!