Written and programmed by Lindsay Gomes, Certified Personal Trainer and Program Master , Founder & Owner Foxyfitmama Training
Photography by Paul Buceta
Hair & Makeup by Monica Kalra
Training back and biceps together is a great workout combination because they are synergistic muscle groups that often work together during compound movements. It helps create a balanced physique and maximizes the efficiency of your workout. For the Bent Over Barbell Row it is very important that you engage your core and this movement should not be performed if you suffer from chronic back pain unless you feel comfortable starting with very low weight.
When training back and biceps together, it is generally recommended to start with back exercises before moving on to bicep exercises. This is because back exercises often involve larger muscle groups and require more energy and focus. By prioritizing back exercises, you can ensure that you have enough energy and strength to perform the remaining exercises with proper form and intensity.
Equipment Needed
A barbell, dumbbells, weight plates, and a bench
Single Arm Dumbell Row
2 sets x 15 reps per side, Rest Time: 60 secs
Choose a dumbbell that is appropriate for your strength level. Stand facing the bench with your feet shoulder width apart. Hold a dumbbell in one hand with an overhand grip. Place your opposite knee and hand on the bench for support. Keep your back straight and your core engaged. Your torso should be parallel to the ground. Extend your arm with the dumbbell towards the ground, allowing it to hang naturally. Keeping your elbow close to your body, pull the dumbbell up towards your chest by retracting your shoulder blade. Focus on squeezing your back muscles as you lift the weight. Pause for a moment at the top of the movement, making sure to keep your back straight and your core engaged. Slowly lower the dumbbell back down to the starting position, fully extending your arm. Repeat for all reps, then switch sides.
Bent Over Barbell Row
2 sets x 8-12 reps, Rest Time: 60 secs
Stand with your feet shoulder width apart and your knees slightly bent. Hold a barbell with an overhand grip, hands slightly wider than shoulder-width apart. Bend forward at the hips, keeping your back straight and your core engaged. Keep your elbows close to your body and pull the barbell up towards your lower chest, squeezing your shoulder blades together. Pause for a moment at the top of the movement, then slowly lower the barbell back down to the starting position. Repeat for all reps.
Alternating Hammer Curl
2 sets x 15 reps per side, Rest Time: 60 secs
Stand with feet shoulder width apart, arms fully extended by your side with a dumbbell in each hand, palms facing in. Keep your core engaged and maintain a neutral spine. Alternate curling one arm up with the weight vertical while lowering the other arm down for all reps. Keep your elbows close to your sides and avoid swinging. Breathe out as you curl up and inhale as you lower down.
Pro Tip: Engage your core while performing the alternating hammer curl to stabilize your body and protect your lower back.
Barbell Bicep Curl
2 sets x 12-15 reps, Rest Time: 60 secs
Stand with feet shoulder width apart, knees slightly bent. Grab the barbell with an underhand grip, hands shoulder width apart. Let the barbell hang in front of thighs, arms extended. Keep upper arms stationary and close to sides. Curl barbell up towards shoulders, exhaling. Contract biceps and hold for a pause. Lower barbell back down to starting position. Repeat for all reps.
Wide Grip Push Up
2 sets x 12 reps, Rest Time: 60 secs
Start in a plank position with your hands slightly wider than shoulder width apart and your palms flat on the ground. Based on your fitness level a push-up can be performed on your toes or on your knees. Lower your body towards the ground by bending your elbows, keeping your back straight and core engaged. Push back up to the starting position by straightening your arms. Repeat for all reps.
Pro Tip: Push-ups can also be a good warm-up exercise before performing a back and biceps workout because they activate and engage the upper body muscles, increase blood flow, and prepare the body for more intense exercises.
