What’s the first exercise that jumps to mind when you think about developing a thick, muscular upper body? For most, it can either be wide shoulders, or bulging biceps. However, and here’s where things get a little sticky, ignoring your back to chase after biceps might be the worst decision you ever make in your fitness career. The back and biceps also make a killer pairing—we all want a balanced physique, and when you combine the two you also pack on strength. Let’s get into why this pairing is key and how you can set up your workout for the most impact.
Why Back and Biceps Pair So Well
Your back muscles — the latissimus dorsi, traps, and rhomboids — are heavily taxed with pulling exercises. These exercises require your biceps to act somewhat as a secondary muscle that both flexes the elbow and aids the pull. Training them together promotes simultaneous fatigue of both muscle groups which prevents over training in one muscle group while your opponent muscle group is still fresh, that is efficient.
The real scandal? Most of us spend countless hours curling dumbbells while neglecting these key back muscles that are vital to posture, power and appearance. Lack of back work results in muscular imbalances that lead to injury and an incomplete physique.
The Most Common Errors in Back and Biceps Training
Too Much Isolation on Biceps
Endless curls may feel good, but they’re not going to build you the full, rounded arms you’re after. Through exercises other than “biseps... biseps,” the biceps develop only well. Compound-like workouts like pull-ups and rows are needed for their muscle mass.
Neglecting Back Thickness
Many lifters neglect depth as all they’re doing is focusing on width (lat pulldowns, wide-grip pull-ups). Your thick, strong back is what sets you apart from everybody on stage or in the gym.
Poor FormUsing momentum (and arching your back) in rows and pull-ups robs your muscles of adequate activation.
Back and Biceps: The Perfect Workout
1. Warm-Up (5–10 Minutes)
Upper back foam rolling exercise
Some light pull-ups or banded rows to wake up muscles.
2. Pull-Ups (Wide Grip)
4 sets of maximum reps.
Work on width and strength also activates biceps as a secondary mover.
3. Barbell Rows
4 sets of 8–10 reps.
Maintain a flat back while attempting to pinch your shoulder blades together.
4. Single-Arm Dumbbell Rows
— 3 sets of 12—15 reps per side.
– This works one side of your back at a time for balanced development.
5. Lat Pulldowns
3 sets of 10–12 reps.
A neutral grip targets the lats well
6. Barbell or Dumbbell Curls
3 sets of 10–12 reps.— Form [is] super strict — must not fling the weights!
7. Hammer Curls
3 sets of 12–15 reps.
Works the brachialis for a wider look of the arm.
8. Face Pulls (Optional)
3 sets of 15–20 reps.
Works rear delts and traps, helping build complete back development
Recovery Is Key
It forces your back and biceps to recover. Include high protein in post workout meals, drink enough water and sleep well. Also, light mobility work and stretching on rest days can hold back stiffness and help you recover.
Final Thoughts
The back and biceps workout is your ticket to a wider, stronger, more aesthetic upper body. This is also not a case of which comes first; so don’t get stuck in the trap of only doing one type of workout, or isolating one muscle type from the other—train them together for a complete and unstoppable looking body.
Never forget, a strong back is the base for a strong upper body, and trained biceps add the toping. Say goodbye to ineffective routines and unleash your magnificent self with this power couple!
