Back and Bicep Workout

Today’s information will be about the exercises that I perform to target my back and my biceps. I work these two body parts twice during an eight-day cycle.

These two muscle groups complement each other quite nicely. Since most back exercises are “pull’ exercises (you are pulling the weight toward your body), the bicep muscle is engaged (shortened) to hold the weight in the pulled position and it extends when you lower the weight back toward the body.

Let’s get started!

Back Exercises

There are many exercises you could perform to work your back muscles. I find that using compound exercises (those exercise that use more than one muscle group) work the best. The exercises I use are:

Overhand Grip Pull-upbarbell row

Bent Over Barbell Row

Straight Bar Pull Down

Standing One Arm Dumbbell Row

Dumbbell Supported Rows

Bicep Exercises

When you are finished the back exercises, your biceps will already be starting to get sore, because they are engaged when performing the back exercises. That is a good result as it will take fewer exercises and repetitions to get the most benefit from your workout. The bicep exercises I use are:

EZ Curls

Dumbbell Curls

Hammer Curls

Concentration Curls or Preacher Curls

Barbell Curls

Sets and Reps

The research I have read states that after completing three sets of 8 – 12 repetitions of two different exercises, the muscle group you are working is sufficiently “broken down” and any further sets or reps would not return any significant benefit.

Based on that, and the results I have seen since starting to follow this method, I perform three sets of two back exercise, followed by three sets of two bicep exercises.

For example: Day 3 of the 8-day cycle: 3 sets of Bent Over Barbell Row and 3 sets of Standing One Arm Dumbbell Row followed by 3 sets of EZ Curls and 3 sets of Preacher Curls. Note: Preacher Curls will require a support added to your weight bench. If you do not have one, Concentration curls will accomplish the same result.

On Day 7 of the 8-Day Cycle: 3 sets of Supported Dumbbell Rows and 3 sets of Straight Bar Pull Downs (a machine is needed to perform this exercise. If you do not have one, then Bent Over Barbell Rows will accomplish the same result) followed by 3 sets of Dumbbell Curls and 3 sets of Hammer Curls.

Remember, a set involves 8 – 12 reps. The last rep you perform should be almost impossible to complete, so you know the muscle is fatigued.

A Wealth of Information

So there you have it. Those are the exercise that I perform to build muscle in my back and biceps. If you perform theseBodybuilding.com exercises in the sets and reps mentioned, I can guarantee that you will be sore the next day. And the next.

But that is the joy of weight lifting. Being sore means the muscle is growing. It shouldn’t be painful, just sore.

If you need any more information on these exercises and how to perform them, go to the following website:


Last Words

Maintaining the habit of exercising 5 or 6 days a week, in combination with the Keto lifestyle, has resulted in me being in the best shape of my life. I am excited to get up and exercise each morning. The results I see are what drive me to continue.

Give it a try. I think you will be pleasantly surprised.

If you have any questions or comments, please leave them below.

Thanks for listening, and I’ll see you in the next post!

Have a great day!

Tom Fitzsimmons


  1. Hi!

    I think you’ve provided some great tips on strengthening the back and biceps. And the soreness afterwards really is a bummer. How do you motivate yourself to push through the pain?

    I look forward to your answer!

    • Hi Britney
      At first it was tough to push through the pain, as there were no visible results. But, knowing the results would come, I did push through, and now, as the results are quite evident, it is quite easy to push through. I must admit, the hot tub helps!
      Just like it takes time for our web sites to show the results of our hard work, so it takes time for our bodies to show the results of our hard work.
      Thanks for the comment.
      Have a great day!

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