Increase your strength, improve your posture, and give your metabolism a boost with this back and biceps workout! Made for females and done in just 25 minutes, this strength workout requires only a set of dumbbells and a mini band to get the job done. Perfect for at-home workout days.
The back muscles are a commonly overlooked group, especially for females.
Yet, it’s these muscles that, as part of the posterior chain, help improve posture and lessen back pain the most.
As a Certified Strength Coach, I make it a priority with my clients and in the SMASH workouts to include a number of back exercises every workout.
If you want to increase your strength and tone your arms, this back and biceps workout will get you on your way.
Quick Back And Bicep Workout Notes
- Equipment: All you need is dumbbells and a mini band
- Duration: The workout takes about 25 minutes
- Warm up: You can grab an upper body warm up or use one of your own
- Intensity: All the exercises are low-impact and okay for beginners
- Frequency: If you want to increase strength, do this workout 2 times per week
- Muscles: You'll be primarily focusing on the biceps brachii and the larger muscle groups of the back
What Size Dumbbells Do You Need?
The size of your dumbbells will vary from person to person. However, I recommend everyone start with one set of 15-pound dumbbells for this back and bicep workout.
If you need less than that for smaller exercises (like rear delt fly’s or some of the biceps exercises) you can use full bottles of water (wine works too!). This works well for some of the smaller upper back exercises.
Likewise, instead of holding both dumbbells, if you need a lighter option just do the movement holding one dumbbell in both hands.
If you find that you need a heavier weight for the back and biceps workout but don’t have it, you can make the exercise harder by adding an advanced technique (learn more about how to increase your workout intensity without adding weights).
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The Back And Biceps Workout
This workout primarily targets the muscles of the back (the lattisimus dorsi, rhomboid, and rear delts) as well as the biceps brachii (front of the arms).
However, all the upper body muscles work together to perform the movement. So, you will feel your shoulders, triceps, and core muscles as well when performing the back and biceps workout.
Quick reminder: form matters. Don’t rush. Focus on each rep, slow it down, and make it count. That’s how you actually get stronger.
No time to get this one in? Fire up your arms with this resistance band bicep workout at home.
| 1 Arm Dumbbell Row For Lats | 10 reps per arm |
| Hammer Bicep Curls | 12 reps |
| Rest | 45 seconds x 3 sets |
| Bentover Underhand Row | 10 reps |
| Overhead Pulldown | 10 reps per arm |
| Standing Dumbbell March | 30 seconds |
| Rest | 30 seconds x 3 sets |
| Dumbbell Pullover | 12 reps |
| Bow & Arrow Row | 10 reps per arm |
| Rest | 15 seconds x2 sets |
To perform the workout:
Perform the first two exercises back to back for the repetitions listed without rest. Then, rest for 45 seconds before repeating the sequence for three rounds.
Move on to the next three exercises and perform them back to back for the repetitions listed without rest. Rest for 30 seconds and repeat for three rounds.
Finally, move on to the last two exercises for two rounds back to back with only 15 seconds of rest between the sets.
Need to do this back and biceps workout but short on time? Watch the video below and hustle to it!
PDF Printable
Below is a free workout printable to use to track your the at-home back and biceps workout (click the image). Make note of your weight and how you feel. Then, as you keep doing the workout try to make it harder!
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Expert Tips
Below are some tips and notes on how to perform the back and bicep exercises. Remember, going slow and focusing on engagement is the best way to get stronger. Slow down, and strive for control.
Single Arm Dumbbell Row
- Place one arm and one leg on a bench or table and keep a flat back.
- The other arm should be holding a dumbbell straight down from the shoulder and the foot flat on the floor.
- Exhale and pull the dumbbell up toward the hip while tucking your shoulder blade "into your back pocket).
- Pause briefly and reverse the movement slowly to the starting position.
Bicep Hammer Curl
- Stand upright with your core muscles engaged (so you don't swing your torso).
- Hold the dumbbells in your hands with the palms facing each other.
- One by one bring the dumbbell head to your shoulder and slowly extend the arm back down to your side.
Bentover Underhand Row
- Start in a bentover position (from a hip hinge), with feet flat on the floor roughly shoulder width apart. Keep a flat back, knees bent slightly and the dumbbells hanging down at your sides with palms facing awap from your body. Abdominal muscles engaged.
- Maintain the bentover position as you row the dumbbells up towards your chest, pinch the shoulder blades together at the top, and pause briefly.
- Reverse the movement and return the dumbbells to the starting position.
Standing Dumbbell March
- Stand tall and hold one dumbbell between your hands at chest height but with the elbows at ninety degrees (or one dumbbell in each hand).
- Engage the core and keep the ribs tucked slightly as you begin marching the legs.
- You'll feel your core fire up and your biceps should be engaged and fatiguing holding the dumbbell in the isometric position.
Dumbbell Pullover
- Lay with your back on the ground and knees bent. Tuck your ribcage down. Raise the arms up from the shoulders holding a dumbbell in each hand or one dumbbell between hands.
- Keeping the ribs down, extend the arms overhead towards the floor keeping a slight bend in the elbows.
- You should feel a stretch in the upper back and shoulders. Engage your tummy muscles to pull back on the stretch (without arching the low back) and bring the arms back to the starting position.
Bow & Arrow Row
- Grab a green mini loop and stand in a staggard archer stance (right foot back, left foot forward). Knees bent slightly, standing upright. One leg straight and the other on the ball of the foot and bent slightly. Hold the mini loop in your hands and straighten the left hand in front of you.
- Thinking of pulling back a bow as you pull the mini loop back with the right arm and bring the hand towards the chest. Make sure the shoulder is down and in. return to the starting position.
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Other Fitness Tips To Help You Increase Strength
Frequently Asked Questions About Back And Bicep Workouts
Ideally, you want to challenge your larger muscle groups at the start of the workout before moving on to the smaller ones. So, work your back muscles before moving on to the biceps.
It depends on your personal goals. However, you should train your upper body at least twice per week to see an increase in strength and muscle growth. This can be done with a back and biceps workout routine on both days and adding in 1-2 pressing movements elsewehere. Or splitting with a straight upper body day.
Back and biceps are frequently paired together in a workout split as they are both used in pulling movements. Basically, it means that pairing with a back and biceps workout makes them an efficient way to train.
Shella says
Just finished this back and bicep workout at home. It is perfect for beginners like me, simple yet challenging. Finally giving my back and biceps some attention without spending hours at the gym.
fitasamamabear says
Ah I'm so happy you gave it a go! Keep rocking life!
Celia says
This is a great choice for me to work on correcting my posture and relieving my back pain. I'm excited to see the results and stand tall with a strong back in no time! Thanks for this great workout plan.
fitasamamabear says
Yay! It'll make such a difference.