Back and biceps is one of the most natural muscle pairings in training. Every pulling movement for your back also works your biceps, so combining them in one session makes perfect sense.
Here's how to structure an effective back and bicep workout.
Why Back and Biceps Work Together
Your biceps are synergists in all rowing and pulling movements. When you do a barbell row, your lats are the primary movers, but your biceps are working hard to flex your elbows.
This means:
• Your biceps get significant indirect training from back work
• After back training, biceps are pre-fatigued and need less volume to reach failure
• You can train both muscle groups thoroughly in one session
Complete Back and Bicep Workout
BACK (first half)
1. Barbell Row or Dumbbell Row
4 sets x 6-8 reps
Rest: 2-3 minutes
Purpose: Primary mass builder, heavy strength work
2. Lat Pulldown or Pull-ups
4 sets x 8-10 reps
Rest: 90 seconds
Purpose: Lat width, vertical pulling pattern
3. Seated Cable Row
3 sets x 10-12 reps
Rest: 90 seconds
Purpose: Mid-back thickness, horizontal pulling
4. Face Pull or Rear Delt Fly
3 sets x 15-20 reps
Rest: 60 seconds
Purpose: Rear delts, upper back, shoulder health
BICEPS (second half)
5. Barbell Curl or EZ Bar Curl
3 sets x 10-12 reps
Rest: 75 seconds
Purpose: Primary bicep builder
6. Incline Dumbbell Curl
3 sets x 12 reps
Rest: 60 seconds
Purpose: Long head emphasis, stretch
7. Hammer Curl or Reverse Curl
3 sets x 12-15 reps
Rest: 60 seconds
Purpose: Brachialis, forearms
Total: 23 sets, approximately 55-65 minutes
Intermediate Back and Bicep Workout
If you're more experienced and can handle more volume:
BACK:
1. Weighted Pull-ups: 4 sets x 6-8
2. Barbell Row: 4 sets x 8
3. Single-Arm Dumbbell Row: 3 sets x 10 each
4. Cable Pullover: 3 sets x 12
5. Face Pull: 3 sets x 15
BICEPS:
6. EZ Bar Curl: 4 sets x 8-10
7. Incline Curl: 3 sets x 12
8. Preacher Curl: 3 sets x 12
9. Cable Curl (drop set): 2 sets x 15
Total: 29 sets
Time-Efficient Version
For those pressed on time (~35-40 minutes):
1. Barbell Row: 4 sets x 8
2. Lat Pulldown: 3 sets x 10
3. Cable Row: 3 sets x 12
4. EZ Bar Curl: 3 sets x 10
5. Hammer Curl: 2 sets x 12
Total: 15 sets
This covers the essentials if time is limited.
Exercise Order Principles
Why back first:
• Compound movements need fresh muscles for proper form and maximal output
• Rows and pulldowns require more neural drive than curls
• Pre-fatiguing biceps would hurt your back training more than the reverse
Within back work:
• Heaviest/most demanding exercise first (usually rows)
• Then vertical pulling (pulldowns or pull-ups)
• Then isolation/lighter work (cable rows, face pulls)
Within bicep work:
• Heavier compound curl first (barbell curl)
• Then stretch-position exercise (incline curl)
• Then finishing work (cables, hammers)
Grip Considerations
Different grips affect bicep involvement during back exercises:
Supinated grip (chin-ups, underhand rows): Maximum bicep involvement
Neutral grip (close-grip cable rows): Moderate bicep involvement, hits brachialis
Pronated grip (overhand rows, pull-ups): Less bicep involvement, more brachioradialis
For a back and bicep session, including some supinated grip work for your back exercises gives your biceps extra stimulus before you even get to curls.
Volume Considerations
Because biceps work during all back exercises, you need less direct bicep volume than if you trained biceps on their own day.
Recommended direct bicep sets after back:
• Beginners: 4-6 sets
• Intermediate: 6-9 sets
• Advanced: 9-12 sets
This is in addition to the indirect work from rows and pulldowns, which is substantial.
Recovery and Frequency
If you're doing a back/bicep session:
Don't train biceps directly the day before: They need to be fresh (enough) for the pulling workout.
Don't train biceps directly the day after: They need recovery time.
Frequency: Most people can hit back and biceps together 1-2 times per week effectively.
The Bottom Line
Back and biceps is a proven, logical pairing. Train back first with heavy compounds, then finish with direct bicep work. The biceps get significant indirect work from pulling movements, so you don't need as many direct sets as you might think.
Focus on progressive overload on the big movements (rows, pulldowns), maintain good form, and your back and biceps will grow together.