Person in a green tank top lies on a yoga mat, stretching arms forward, smiling amidst her back and bicep workout in a brightly lit room.
Workouts

This beginner strong back and bicep workout focuses on simple, effective movements that require minimal equipment and can be done at home or in the gym. The perfect step for your fitness journey.

Two women are lifting weights; one in a pink tank and black leggings, the other in a white top with dumbbells. Text: "Step by Step Guide to a Beginner Back and Bicep Workout.

Why Train Your Back and Biceps?

  • Improves Posture – A strong back supports proper alignment and reduces strain on the spine.
  • Enhances Pulling Strength – Strengthens muscles used in daily activities like lifting and carrying objects.
  • Reduces Injury Risk – Strengthening these muscle groups can help prevent lower back and shoulder issues.
  • Boosts Arm Definition – Bicep training adds muscle tone and strength to your arms.

Remember, before starting ANY kind of exercise, consult with your doctor to make sure they recommend it.

For more arm ideas, check these out:

For more back ideas, check these out:

Beginner Back and Bicep Workout

Perform each exercise with proper form, resting for 30-45 seconds between sets. Aim for 2-3 rounds.

A woman in a red tank top and black leggings performs a bent-over dumbbell exercise, perfect for a back and bicep workout, against a dark brick wall background.

1. Bent-Over Rows (10-12 reps)

Strengthens the upper and mid-back muscles.

  • Hold a pair of light dumbbells (or resistance bands).
  • Hinge at the hips, keeping your back straight.
  • Pull the weights toward your torso, squeezing your shoulder blades together.
  • Lower slowly and repeat.
A person in a white top and black leggings performs a bent-over lateral raise as part of a back and bicep workout, using green dumbbells against a gray background.

2. Reverse Flys (10-12 reps)

Targets the rear delts and upper back.

  • Hold dumbbells and hinge forward slightly.
  • With a slight bend in the elbows, lift your arms out to the sides.
  • Lower back down with control and repeat.
A person in a red shirt and shorts is performing a bicep curl with a dumbbell as part of their back and bicep workout routine in the gym.

3. Seated Bicep Curls (10-12 reps)

Focuses on bicep strength and endurance.

  • Sit upright with dumbbells in hand, palms facing forward.
  • Curl the weights up toward your shoulders, keeping elbows close to your sides.
  • Lower slowly and repeat.
A person performs a back extension exercise on a yoga mat, showcasing their strength as part of a back and bicep workout. Dressed in a green tank top, they're smiling brightly in the sunlit room.

4. Superman Hold (20-30 seconds)

Engages the lower back and core.

  • Lie face down with arms extended forward.
  • Lift your arms, chest, and legs off the ground simultaneously.
  • Hold for 20-30 seconds, then relax.
A man in a blue shirt and gray shorts executes a challenging pull-up on a metal bar at the gym, incorporating it into his back and bicep workout, with medicine balls scattered on the floor nearby.

5. Dead Hangs (15-30 seconds)

Improves grip strength and back endurance.

  • Hang from a pull-up bar with hands shoulder-width apart.
  • Engage your shoulders and hold the position.
  • Lower down when fatigued.
A man in a red shirt and blue shorts focuses on a back and bicep workout, using a resistance band for exercise on the grassy field.

6. Resistance Band Face Pulls (12 reps)

Enhances shoulder stability and posture.

  • Attach a resistance band to a sturdy anchor.
  • Pull the band toward your face, keeping elbows high.
  • Squeeze your shoulder blades and return to start.

If you want more of my weight loss story and how I grew up on little Debbies and soda and learned how to change my health and life through exercise and nutrition, check out this nutrition guide. It has some basic dos and don’ts that my wife and I used for me to lose 120 pounds and be on no medication at age 55. There are also some sample meal plans in there. It was a long process, not a quick fix, but if I can do it, so can you!

Workout Tips for Success

  • Use Proper Form – Keep your back straight and movements controlled.
  • Engage Your Core – Helps maintain stability and reduces injury risk.
  • Increase Intensity Gradually – Start with light resistance and build up over time.
  • Stay Consistent – Perform this workout 3-4 times a week for best results.

By incorporating these beginner-friendly exercises, you’ll build a strong back and biceps, improving both aesthetics and functional strength. Stick with it, and you’ll see great progress in your upper body strength and endurance!

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