Back and Biceps Workout Exercises That Get Results

When it comes to sculpting a strong upper body, back and biceps workout exercises should be your go-to combo. This classic pull-day pairing doesn't just look good—it builds real strength and definition.

If you’re a gym regular grinding after work or squeezing in sessions before your shift, this one’s for you. You don’t need fancy kit. Just grit, consistency, and the right game plan.

Why Train Back and Biceps Together?

Pairing back and biceps in a single workout is more than just convenient—it’s rooted in biomechanics and training efficiency. Both muscle groups are engaged in pulling movements, meaning they naturally work together during key exercises. When you perform a row or a pull-up, your back muscles (like the lats, traps, and rhomboids) do the heavy lifting, but your biceps are always tagging along to help.

Training them on the same day means you're not fatiguing your biceps twice in a training split. That keeps your workouts balanced, helps with recovery, and maximises output in each session. It's a strategic way to train smarter, not harder.

Here’s why it matters:

• Improved posture and spinal support: A strong back reinforces your posture, especially if you sit for long hours. It helps counteract slouching and keeps your spine aligned.

• Bigger, stronger arms: While direct arm work matters, most arm size gains come from compound lifts. Rows, pull-ups, and pulldowns force your biceps to work under tension.

• Better pulling power for deadlifts and rows: Strengthening both back and biceps gives you better grip, pulling strength, and upper-body control—crucial for powerlifters, CrossFitters, and anyone chasing full-body strength.

• Lean muscle growth for that aesthetic V-taper: A broad back and full biceps create that iconic V-shape physique. It's not just about size—it's about symmetry and aesthetics.

Whether you're chasing performance or a sculpted upper body, this combo delivers serious results.

Best Back and Biceps Workout Exercises

Here’s your go-to list of back and biceps workout exercises to stack on size and strength. Keep the intensity high and form tight.

1. Pull-Ups (Back + Biceps)

Pull-ups are one of the most powerful bodyweight exercises for building upper-body strength. They engage your lats, traps, rhomboids, and, of course, your biceps. This makes them an ideal compound move to kick off your back and biceps session. They're also scalable for all fitness levels—whether you're doing band-assisted reps or weighted variations.

For beginners, resistance bands are your best mate. Loop one over the bar, slip a knee or foot through, and use the extra support to crank out clean reps. Focus on full range of motion—chin over bar at the top, arms fully extended at the bottom. Don’t cheat your gains with half-reps.

Intermediate and advanced lifters can level up with slow eccentrics (lowering yourself slowly) to build strength and muscle control. Or add a dumbbell between your feet for weighted pull-ups. This forces your lats and biceps to grow stronger under extra load.

Grip variation also matters:

• Wide grip = more lat isolation

• Neutral grip = more biceps activation

• Close grip = better range for both arms and back

Form tip: Engage your core, keep your shoulders packed, and avoid excessive swinging. Quality beats quantity every time. Master the pull-up, and you’re well on your way to serious upper-body power.

2. Barbell Bent-Over Rows

The barbell bent-over row is a staple in any serious strength program. It targets multiple muscles in your back—lats, rhomboids, rear delts—and gets your biceps firing hard. This move is a compound powerhouse that builds thickness and density in your upper body like few other lifts.

To perform it properly, start by setting your feet shoulder-width apart. Grab a barbell with an overhand grip, hinge at your hips until your torso is nearly parallel to the floor, and keep your back flat. Pull the barbell towards your lower ribcage, pause at the top, and lower it in a controlled motion. That pause at the top? It’s where you’ll feel your mid-back squeeze hard—and that’s where growth happens.

Some key tips:

• Keep a neutral spine throughout—don’t arch or round your back

• Engage your core and glutes to stabilise your position

• Avoid jerking the weight up—use controlled tempo

You can also adjust your grip for different results:

• Overhand wide grip for more upper lat and trap activation

• Underhand close grip to involve more biceps and lower lats

Don’t overload the bar if it compromises your form. Bent-over rows reward precision and consistency, not ego lifting. When executed right, this move helps build that thick, strong back that fills out your t-shirt and supports better posture. Mix it into your pull day and watch the gains come in steadily.

3. Lat Pulldowns

Lat pulldowns are an essential machine-based alternative to pull-ups, ideal for beginners or anyone focusing on muscle isolation. If bodyweight pull-ups are still out of reach, this move helps you build the foundational lat strength needed to get there. But even advanced lifters use it to dial in form and technique when fatigue sets in.

This exercise directly targets your latissimus dorsi—the broad muscles that sweep down your back and contribute to that coveted V-taper. Your biceps, forearms, and even your rear delts also join the party, making it a well-rounded pull exercise.

To perform it correctly, sit down with your thighs snug under the pads, grab the bar with a wide overhand grip, and pull the bar down to your upper chest. Keep your elbows pointed down and slightly back to maximize lat engagement. Don't lean too far backward or turn it into a row—you’ll lose that vertical pull that makes this move so effective.

Tips to get more from your lat pulldowns:

• Use a full range of motion—don’t stop halfway

• Slow down the eccentric (return) phase to keep the lats under tension

• Engage your scapula before pulling by squeezing your shoulder blades together

• Switch up grips to hit different angles—neutral, underhand, or close grip

Want to progress? Gradually increase the load while maintaining strict form. Or add a pause at the bottom to really fire up the lats. Whether you’re chasing size, strength, or a leaner silhouette, the lat pulldown is a must-have in your back and biceps workout exercises toolbox.

4. Dumbbell Hammer Curls

Dumbbell hammer curls are one of the best bicep exercises for hitting the brachialis—a key muscle that sits beneath the biceps and gives your arms that thick, 3D look. They also target the long head of the biceps and work the brachioradialis in your forearm, making them a powerhouse move for overall arm development.

To perform them properly, grab a pair of dumbbells with a neutral grip (palms facing each other). Stand tall, elbows tucked tight to your sides, and curl the weights up to shoulder level. Lower them slowly and with control to maximise time under tension.

Here’s how to get more out of hammer curls:

• Avoid swinging—keep your torso still and let your arms do the work

• Pause at the top for a half-second squeeze before lowering

• Use moderate weight that allows for strict form across all reps

Hammer curls are great for building grip strength too, which benefits your performance in deadlifts, pull-ups, and rows. You can also do them seated or one arm at a time for extra focus and symmetry.

Try variations like cross-body hammer curls (aka diagonal curls) to hit the brachialis even harder. Or use a rope on the cable machine for constant tension through the full range of motion.

Adding these to your routine 1–2 times per week will help build not just bigger arms—but more functional strength. Whether you're after sleeve-stretching size or improved pulling power, hammer curls deserve a spot in your back and biceps workout exercises lineup.

5. Seated Cable Rows

Seated cable rows are an underrated gem when it comes to building a thick, defined back and improving posture. This exercise isolates the mid-back muscles—particularly the rhomboids and traps—while also engaging the lats and biceps as secondary movers. The controlled motion and constant tension from the cable make it one of the most effective pulling movements for size and mind-muscle connection.

To perform a seated cable row, sit on the bench or platform, plant your feet firmly on the footrests, and grab the handle (usually a close-grip or V-bar). Keep your chest up, core tight, and back neutral. Pull the handle toward your torso, squeezing your shoulder blades together at the peak. Slowly return the handle to the starting position, resisting the weight on the way back.

Top technique tips:

• Lead with your elbows, not your hands, to keep the back engaged

• Keep your shoulders down and relaxed to avoid letting your traps dominate the movement

• Don’t lean too far back—keep your torso upright for maximum back activation

Want to level it up? Try pausing at the top of each rep for a strong squeeze. Or swap handles—use a wide bar or rope attachment to hit different parts of the back. You can also perform single-arm rows to correct muscle imbalances and improve unilateral strength.

Seated rows are also a solid choice for anyone with lower back issues, as the upright position reduces spinal strain compared to bent-over movements. Add them into your pull-day rotation 1–2 times a week to thicken your mid-back, improve posture, and support bigger lifts like deadlifts and squats. A strong back isn’t just for show—it’s the foundation for total-body performance.

6. Preacher Curls

Preacher curls are the ultimate isolation move when it comes to laser-targeting your biceps—especially the short head. The unique setup of this exercise stabilises your upper arm against a pad, which limits momentum and forces your biceps to do all the work. That makes every rep more effective and ensures you’re hitting the muscle with maximum precision.

To perform a preacher curl, sit at a preacher bench with your chest pressed against the pad and your upper arms resting flat. Grab an EZ-bar or dumbbell with an underhand grip and curl the weight towards your shoulders. Lower it slowly, resisting gravity, and avoid locking out at the bottom to keep the tension on your biceps.

Why it’s so effective:

• Reduces swinging and cheating by locking in your upper arms

• Stretches the biceps fully at the bottom of each rep

• Improves muscle-mind connection because you’re isolating one joint and muscle group

Top tips for bigger gains:

• Use slow negatives—lower the weight over 3–4 seconds

• Keep your wrists neutral to avoid strain

• Don’t overload—choose a moderate weight and go for higher volume (10–15 reps)

Want to mix it up? Alternate between dumbbells and EZ-bar for different tension angles. You can also try single-arm preacher curls to balance out strength imbalances and build symmetry.

Preacher curls are ideal to finish your pull day with a strong pump. They’re not just about looks either—strong biceps play a key role in stabilising your elbows and improving grip strength for compound lifts. Add them to your back and biceps workout exercises and feel the difference in both performance and aesthetics.

Sample Pull-Day Workout

Here’s a solid push for your next gym day:

Back + Biceps Routine:

• Pull-Ups – 4 sets x AMRAP

• Barbell Bent-Over Rows – 4 sets x 8-10 reps

• Lat Pulldowns – 3 sets x 12 reps

• Dumbbell Hammer Curls – 3 sets x 10 reps

• Seated Cable Rows – 3 sets x 10-12 reps

• Preacher Curls – 3 sets x 12 reps

Key Tips for Progress

• Progressive overload: Add weight, reps, or reduce rest weekly

• Nutrition: Fuel your sessions with protein-rich meals and stay hydrated

• Recovery: Aim for 7–9 hours of sleep and active rest days

• Consistency: 3–4 pull days a month minimum

Extra Back And Biceps Workout Exercise Tips

Looking to level up your upper body game? Whether you're training for strength, size, or sculpted definition, the key lies in strategic movement patterns and structured progression. While this guide focuses on back and biceps workout exercises, there's a lot more to explore—especially if you're serious about balanced development and long-term results.

For women looking to grow confidence in the weight room, check out our post 👉 Upper Body Weight Exercises for Women. It breaks down beginner-friendly upper body moves, perfect for those wanting to tone up without bulking excessively.

But no matter your gender, strong lats, biceps, and shoulders support not just aesthetics, but overall function. According to the NHS strength and flex plan, regular resistance training helps maintain muscle mass, posture, and joint stability—especially important if you work a desk job or spend long hours sitting.

And let’s not forget the gear. Performance starts with how you feel in your kit. That’s why we designed REP’s full range of gymwear to be breathable, squat-proof, and built for movement. Whether you're doing bent-over rows or hammer curls, you want apparel that moves with you, not against you.

If you're wondering how to piece all this together, consider:

• Splitting your week into push/pull/legs for balance

• Adding mobility and core work to reduce injury risk

• Focusing on recovery, including active rest days and proper nutrition

Lastly, bookmark reliable external sources like Men’s Health UK’s biceps guide to keep your programming sharp and up-to-date. Their insight on variations and form tweaks can help you get even more from your workouts.

At REP, we’re more than a fitness brand—we’re a community that backs you up with trusted advice, stylish training apparel, and motivation that hits different. Keep showing up. Keep training smart. And keep building the strongest version of yourself.

Final Thoughts

Training back and biceps workout exercises isn’t just for aesthetics—it builds real-life strength. Whether you're chasing size or improving your pull-ups, these exercises deliver.

Remember: it’s not about smashing your body—it’s about training smart, lifting consistently, and fuelling right. And if you want to train like you mean it, do it in REP gear. Built for the bold.

FAQ 1: Can I train back and biceps more than once per week?

Yes! If recovery allows, training back and biceps twice per week can speed up progress. Many lifters follow a “pull-push-legs” split, repeating it twice in a week. Just ensure you’re sleeping well, eating enough protein, and not overtraining. Use varied intensity—one heavy day, one focused on higher reps or isolation moves—to avoid burnout.

FAQ 2: What should I eat after a back and biceps workout?

Post-workout meals should focus on protein and carbs. Think grilled chicken with rice, a protein shake and banana, or scrambled eggs with wholegrain toast. Protein repairs muscle tissue, while carbs refill your energy stores. Aim to eat within 45–60 minutes of finishing your session for best results.

FAQ 3: What’s better—free weights or machines for back and biceps?

Both have their place. Free weights like dumbbells and barbells are great for building stabiliser strength and functional movement. Machines help isolate muscles and reduce injury risk—ideal if you’re recovering or want to fine-tune form. Mix both into your routine for the best of both worlds.

FAQ 4: Should I train biceps on leg day if I’m short on time?

If you’re pressed for time, yes—you can pair biceps with legs. Since legs and biceps don’t overlap in muscle recruitment, it won’t hurt your performance. Keep bicep work short and sweet: 2–3 focused sets of preacher curls or hammer curls. But ideally, give pull days their own space for max upper-body gains.

FAQ 5: What should I wear for back and biceps training?

You want clothing that doesn’t restrict movement, supports sweat-wicking, and keeps you feeling confident. Our REP gymwear collection is built for lifters—breathable fabrics, squat-proof leggings, anti-roll waistbands, and tees that flex with your physique. You’re training hard—your kit should work just as hard.