Maximize Your gains: Sculpt Your Back and Biceps Simultaneously in One Workout

NO MATTER YOUR Your primary aim in fitness should consistently be efficiency. Indeed, the precise character of your split Ultimately, this depends on your objectives—be it impressive biceps, breaking your deadlift record, or enhancing your strength and conditioning for recreational soccer leagues. However, working intelligently will save you time and energy, helping you achieve your targets more effectively.

A highly effective training strategy involves crafting a workout regimen that engages several muscle groups simultaneously, particularly when aiming for symmetry. A typical combination is exercising the back alongside the biceps because flexing the elbow, which activates the biceps, frequently coincides with pulling motions used in back exercises.

You can achieve this using a pull-push-legs framework for your back and biceps session. It’s crucial that whichever routine you choose includes an element of equilibrium, benefiting both your physical appearance and performance, ensuring you don’t neglect your leg muscles—instead incorporating lower body exercises on another dedicated day. This approach slightly modifies a popular plan favored by many savvy fitness enthusiasts: the push-pull-legs split.

On day one of the training week, you'll engage in activities involving pulling motions (such as rows). The following day focuses on pushing actions (like presses). To conclude the week, you’ll concentrate on workouts for your lower body, specifically targeting your legs.

The Advantages of a workout focusing on Back and Biceps

THE SHIFT OF The placement of the pull and push days is not arbitrary or done merely to highlight the pull phase without justification. As mentioned, "the advantage of adopting a pull-push-legs routine over the traditional PPL approach lies in achieving better muscle balance and maintaining shoulder health along with ensuring long-term safety," according to the source. Men's Health fitness director Ebenezer Samuel, C.S.C.S. This is due to the fact that you will be at your peak strength on the initial day of a training cycle, as your CNS Should be well-rested. Samuel points out that when you're pushing yourself intensively, you might not always feel exhausted, but your performance will still decrease on the second day of a workout routine because of this kind of fatigue.

This means you might have to reduce efforts somewhat on Day 2—however, Samuel believes this isn't an issue, especially considering your focus on your back and biceps. He explains that alternating between pulling exercises on Day 1 and pushing ones on Day 2 could slightly decrease your pushing performance, yet this doesn't automatically make it negative. According to him, being able to pull more than you push significantly contributes to maintaining healthy shoulders (as we frequently find ourselves in pushing postures during daily activities) and also helps achieve better muscle symmetry visually by preventing neglect of the middle back muscles.

This workout routine can be followed three times a week. Here’s how it would look: exercise one day, take a rest day after, and repeat. This schedule means you’ll target your back and biceps just once weekly under the “pull” regimen. Alternatively, you could adopt a more intense six-day program where you go through the push-pull-legs sequence two times over with at least one recovery day afterward. To get a clearer picture, refer to our comprehensive Push-Pull-Legs (PPL) guide. here .

Samuel created a trial session suitable for both newcomers and seasoned lifters.

The Beginner’s Back and Biceps Training RoutineSplitOptions

EASE INTO THIS If you’re new to the weight room, this sample schedule includes three exercises per session, divided into two moves focusing on your back and one dedicated to your biceps.

This procedure ought to appear as follows:

First Exercise:

Standard Horizontal Row Variation

Eb says: Beginning with a horizontal row accomplishes two important tasks. Initially, it activates your shoulder blades to perform scapular retraction—a crucial component for maintaining healthy shoulders during many upper-body workouts. Since daily activities often put us in push-oriented postures, this motion can become less noticeable over time. By initiating with a row exercise, you can rediscover this essential movement. Additionally, horizontal rows effectively target your middle back muscles—which are vital beyond just the latissimus dorsi region. Strengthening these mid-back muscles is fundamental not only for optimal shoulder function but also for achieving balanced physical aesthetics.

Examples:

Dumbbell Row
Chest-Supported Incline Row
Bent-Over Barbell Row

Sets and Reps: Three series each consisting of eight to ten repetitions.

Dumbbell Row

How to Do It:

Stand with your feet shoulder width apart in front of a flat bench. Push your butt back and lower your torso down, extending your off arm to rest your palm on the bench.
Take hold of the dumbbell using your dominant hand. Tighten your buttocks and abdominal muscles to engage your entire body, ensuring your head remains in line with your spine.
Contract your middle back muscles to pull your elbow upward, lifting the weight. Ensure your shoulders remain even and prevent your lower back from twisting.
Take a moment, then slowly bring the weight back down.

Chest-Supported Incline Row

How to Do It:

Adjust the incline of the bench to a 45-degree angle. Position yourself so that your chest rests on the padding, however, engage your buttocks and middle back muscles as though you were in a standing position.
Take hold of the dumbbells using both hands. Imagine your arms are acting like hooks. Engage your mid-back muscles and push your upper arms and elbows backward to pull the weights upward. Maintain a flat chest against the bench throughout the movement.
Lower the weight back down to the initial position.

Bent-Over Barbell Row

How to Do It:

When approaching a loaded barbell like you're preparing for a deadlift, position your feet roughly hip-width apart, lean your glutes backward, pivot at the hips, and reach down to grab the bar.
Use an underhanded grip when holding the bar. This technique engages your biceps more during the pull and helps avoid having your shoulders rotated inwardly.
Maintain your head in a centered alignment, engage your buttocks and abdominal muscles to generate stability, and elevate your upper body moderately to pull the weight from the ground.
Bend at the elbow and shoulder to pull the bar up to your upper ribs. Try to make contact with your chest, then pause briefly at the peak position if possible.
Lower the weight back to the initial position while keeping your form correct.

Second Exercise:

Standard Vertical Pull Variation

Eb says: The movement you use for vertical pulling will frequently be the primary action that targets your muscle group. latissimus dorsi , the large, broad back muscle that runs from shoulder down very nearly to your hip. It functions in part to pull the upper arms down toward your hips, which happens on nearly all vertical pull motions. If you have shoulder trouble, do another row variation instead.

Examples:

Chinup/Pullup
Pulldown with Neutral Grip

Sets and Reps: Three series consisting of eight to ten repetitions each.

Chinup/Pullup

How to Do It:

Hold the bar above your head firmly, using either a pronated grip for pull-ups or a supinated grip for chin-ups. Chin-ups engage the biceps more significantly. Do not attempt to leap up to grasp the bar; if you cannot reach it, utilize a step or platform.
Activate your upper back, core, and glutes to generate tension, similar to maintaining a hanging plank position.
Lift yourself up to the bar, raising your head over it.
Slowly lower yourself with control until your arms are completely straight.

Pulldown with Neutral Grip

How to Do It:

Adjust the chair of the equipment to a comfortable height. Hold onto the handle with your hands positioned neutrally on the V-shaped grip.
Make sure your feet stay firmly on the ground, keep your core engaged, and hold onto the bar tightly.
Slightly tilt backward without arching your spine, then squeeze your shoulder blades together while pushing them downward as you perform the pull. Ensure you also push your elbows down when bringing the bar up to your upper chest.
Pause briefly at the bottom, then slowly return to the starting position.

Third Exercise:

Standard Curl Variation

Eb says: Your biceps play a role in both of the initial moves, which means they've already had some work done by this point. The weights you'll be using will not match what you lifted during the previous exercises, but your main emphasis now will be solely on elbow flexion, which is one of the primary roles of the bicep muscles.

Examples:

Dumbbell Curl
Barbell Curl

Sets and Reps: Three sets consisting of 12 to 15 repetitions each.

Dumbbell Curl

How to Do It:

Hold a set of dumbbells in your hands with palms facing inward using a neutral grip.
Tighten your shoulder blades, abdominal muscles, and buttocks to engage your entire body.
Lift the weight using just your elbow joints. Rotate your wrist to face the dumbbell towards the ceiling (perform supination), focusing on contracting your biceps as you bring the weight upward to the highest point.
Slowly bring the weight back to the initial position with control.

Barbell Curl

How to Do It:

Stand with your feet about shoulder-width apart, holding the bar in and underhand grip with your hands at shoulder-width.
Contract your buttocks, abdominal muscles, and shoulder blades. Maintain a sturdy core. Lift the weight by bending only your elbows.
Highlight your bicep contraction briefly at the peak of the movement before slowly lowering the weight again.

The Enhanced Back and Biceps Training Routine

Samuel suggests that for those who are more experienced, you could create a regimen consisting of six to seven exercises in total: three to four movements focused on back muscles, two aimed at the biceps, and an additional move if you want to add some extra spice.

Here’s a more comprehensive outline of what such a regimen should entail:

First Exercise:

Standard Lateral Variation with Loading Capacity

Eb says: Again, your aim should be to initiate scapular retraction and establish this movement pattern prior to progressing further. For those who are more experienced lifters, ensure you're incorporating a rowing exercise variant that lets you handle substantial weight, thereby achieving the strength-enhancing benefits associated with heavy lifts.

Examples:

Landmine Row
Dumbbell Row
Bent-Over Barbell Row

Sets and Reps: 3 to 4 series with 8 to 10 repetitions each

Landmine Row

How to Do It:

Install a barbell using a landmine attachment, positioning it in the corner of a rack, or secure one end inside a rolled-up towel placed firmly into a room’s corner. At the opposite end of the barbell, near where the sleeve is located, attach either a close-grip machine row handle, another towel, or any similar gripping tool.
Maintain your hold, shift your hips backward, and bend at the waist. Activate your abdominal muscles and tighten your buttocks to keep your upper body as stable as you can.
Compress your back as you pull the weight towards your chest. Hold this position briefly at the peak of the movement, focusing on the contraction.
Slowly bring the weight back down to the initial position with control.

Dumbbell Row

How to Do It:

Utilize the prompts provided in the beginner section above. Given your advanced level, focus on managing the weight effectively, avoiding any extra momentum, and ensure a full stop between repetitions.

Bent-Over Barbell Row

How to Do It:

Utilize the cues provided above. For handling larger weights, think about adopting a dead stop technique, placing the load on the ground after every repetition.

Second Exercise:

Standard Vertical Pull Variation

Eb says: Once your scapular retractors are fired up, you again can focus more on your lats with your vertical pull variation. If shoulder trouble prevents you from these types of movements, try another row instead.

Examples:

Chinup/Pullup
Pulldown

Sets and Reps: 3 to 4 series with 8 to 10 repetitions each

Chinup/Pullup

How to Do It:

Utilize the prompts provided earlier. Should you find yourself unchallenged, think about increasing the resistance with equipment like a weight vest or another similar device.

Pulldown

How to Do It:

Utilize the clues provided above.

Third Exercise:

Angle-Change Row Movement

Eb says: Your back consists of several smaller muscle groups. While training them initially might be achieved through variations of rowing exercises included earlier in this routine, adjusting the position of your upper body—such as during incline rows or gorilla kettlebell rows—by making yourself somewhat more vertical allows you to target those specific minor muscles better. This approach aids in achieving fuller back growth.

Examples:

Incline Row
Gorilla Row

Sets and Reps: 2 to 3 sets

Chest-Supported Incline Row

How to Do It:

Utilize the suggestions provided earlier. If you aim to handle more substantial weights, think about switching to dumbbells. for an EZ bar .

Gorilla Row

How to Do It:

Position yourself standing with your feet slightly more than shoulder-width apart, positioned on either side of two kettlebells. Move your hips backward and bend forward from the waist, lowering yourself to grasp the handles of the kettlebells using a neutral grip.
Tense your upper back, abdominal muscles, and buttocks. Ensure that your hips remain below the level of your shoulders.
Lift one arm up to your chest, applying pressure with the other weight onto the floor. Keep the muscles tight to prevent your upper body from moving.
Do the same with your other arm.

Fourth Exercise:

Optional Anti-Rotary/Rotary/Bodyweight Movement

Eb says: This last movement may not be essential, yet it provides an opportunity for you to focus on something crucial. By incorporating this exercise, you ensure that both your back muscles get engaged properly as well as maintain a strong core. During intense workouts, it’s quite common to lose form, which could happen with pull-ups too. However, when performing planks or inverted rows, adhering to proper alignment becomes unavoidable.

Examples:

TRX Reach Row
Plank Row
Inverted Row

Sets and Reps: 2 to 3 sets

TRX Reach Row

How to Do It:

Grasp the TRX handles using both of your hands. Slowly lean backward and let go of your left hand, extending your right arm to hold you up. Tighten your abdominal muscles and buttocks, then stretch your left arm outwards until your upper body is parallel to the ground.
Stretch out your left arm backwards over your shoulder and touch the ground to form a T shape.
Lift yourself upwards, turning your torso towards the TRX handle, and extend your left arm as far up the strap as possible. Maintain this stance for a moment.
Gently extend your right arm as you lower your upper body, aligning your hips and shoulders horizontally.

Plank Row

How to Do It:

Start with a high plank position on top of a weight bench. Engage your shoulder blades, core muscles, and buttocks to generate overall body stiffness and resist rotation.
Place one forearm on the bench and grasp the dumbbell with your other hand, letting it hang down beside the bench. Keep the muscles engaged to hold yourself steady throughout the exercise.
Pull the weight upward towards your chest until your upper arm aligns with your body. Hold this position briefly at the peak of the movement.
Slowly lower the weight back down with control.

Inverted Row

How to Do It:

Place a barbell within a squat rack or adjust a Smith machine to your desired height. Position yourself beneath the bar so that it rests slightly above your reachable range when standing on the ground.
Take hold of the bar using an overhand grip, placing your hands slightly more than shoulder-width apart. Lift your body from the ground, engaging your shoulder blades, abdominal muscles, and buttocks.
Lift yourself upward as if you're dragging the bar towards your chest. Halt briefly and highlight the contraction at the peak of the movement.
Slowly lower yourself down with control.

Fifth Exercise:

Optimally-Loaded Biceps Movement

Eb says: Just like in the beginner template, your biceps have been engaged during your back workouts. To conclude, you'll perform various movements targeting elbow flexion. Similar to how you approached your back exercises, begin with a bicep movement allowing for heavier lifting. This involves performing a curl where you stand (or sit) with your upper arms close to your body.

Examples:

EZ Bar Curl,
Dumbbell Curl,
Barbell Curl

Sets and Reps: Three sets consisting of 12 to 15 repetitions each.

EZ Bar Curl

How to Do It:

Follow the same form guidelines used for the barbell curl. You might want to experiment with the various gripping options provided by the EZ bar’s structure.

Dumbbell Curl

How to Do It:

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Barbell Curl

How to Do It:

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Sixth Exercise:

Curl Exercise with Altered Upper Arm Angle and/or Modified Wrist Position

Eb says: After completing the initial movement, your subsequent exercise ought to alter the way you target your biceps. Should you decide to turn your palms so they face one another during the curls—similar to what’s done in a hammer curl—you will engage different muscles in your biceps. brachialis This muscle aids your biceps during elbow flexion and plays a crucial role in increasing arm size. By positioning your elbows either ahead of your torso (similar to how they're placed in a preacher curl) or behind it (like in an incline curl), you can alter the exercise dynamics. Both modifications help prevent cheating through shoulder movement and present your biceps with a fresh challenge.

Examples:

Hammer Curl
Preacher Curl
Incline Curl

Sets and Reps: 2 to 3 series consisting of 12 to 15 repetitions each

Hammer Curl

How to Do It:

Hold onto a set of dumbbells with both hands using a neutral grip.
Tighten your shoulder blades, abdominal muscles, and buttocks to engage your entire body.
Lift the weight solely using your elbow joint motion. Instead of rotating your forearm outward, maintain a palms-facing-in grip for the entire exercise.
Take a short pause at the peak to highlight the bicep contraction.
Control the descent of the weight.

Preacher Curl

How to Do It:

Utilize a preacher curl bench or machine for this exercise. Should such equipment not be accessible, opt for an adjustable bench set at a steep incline instead. Position yourself so that your armpit rests against the edge of the bench. This alignment aids in achieving the necessary change in upper arm angle.
Assume a stance where you can engage your entire body, tightening your shoulder blades, abdominal muscles, and buttocks. Hold onto the weight with your wrist steady and your forearm slightly raised from the bench.
Lift the weight upwards until just before your forearm reaches horizontal. Squeeze your biceps forcefully at the peak of the movement.
Slowly lower yourself down, but stop just before your forearm touches the bench. This keeps continuous tension on the muscles throughout the movement.

Incline Curl

How to Do It:

Begin by adjusting the bench to a 60-degree incline. Take a seat on the bench ensuring your lower back presses firmly against the padding and your buttocks rest securely on the seating area.
Grasp a set of dumbbells firmly in both hands, letting them rest at arm’s length down by your sides. Ensure that your elbows are positioned slightly behind your body and aligned with your shoulders.
Lift the weight upwards using just your elbow joints. Maintain control over the pace of movement so you can fully experience your bicep muscles engaging. Ensure that you avoid utilizing momentum for lifting the weight and prevent shifting your shoulder or elbow positions.
Control the descent of the weight.

Seventh Exercise:

Optional Finisher Curl

Eb says: After targeting your biceps from various angles and using heavier weights, you may conclude your session by concentrating on achieving a muscle pump. Opt for a lower weight exercise where maintaining proper technique is easier. While this step is not mandatory, it frequently adds an enjoyable closure to your training routine.

Examples:

Incline Dumbbell Curl Superset

Reps and Sets: 1 to 2 sets

Dumbbell Bicep Curl Descending Pyramid Sequence

How to Do It:

To execute this finishing move, you will require a set of lightweight dumbbells to complete a large number of repetitions within a brief timeframe. The exercise consists of three distinct types of curls: conventional bicep curls, hammer curls, and parallel pause curls. This combination aims to exhaust your muscles thoroughly, resulting in an intense vascular engorgement.

Begin by doing as many proper-form dumbbell curls as possible.
As soon as you begin to feel fatigued, change to a neutral grip for hammer curls. Perform as many flawless repetitions as possible with this technique.
Once you're unable to perform any more hammer curls, transition into a parallel pause curl hold (keeping the weights at a 90-degree angle of your elbows, parallel to the ground). Maintain this position for as long as possible (try aiming for a minimum of five seconds).
Take a break for one minute, then do another round two times for a total of three rounds.

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