Back And Bicep Home Workout

Back And Bicep Home Workout

Putting together an effective back and bicep home workout might seem challenging. Luckily, it doesn’t have to be, so long as you understand the two muscle groups and have some essential equipment.

Today’s post outlines how to put together a simple back and bicep home routine and what equipment you will need.

Let’s discuss.

The Beauty of Back and Bicep Home Workout Routines

The great thing about training your back and bicep is that the two muscle groups are synergistic.

For example, as you do a pull-up, you train the latissimus dorsi and other back muscles, but you also work the biceps because of elbow flexion (bending of the arms). The same applies to almost all other back exercises: bent-over rows, lat pulldowns, cable rows, inverted rows, and more.

The Fitness Equipment We Recommend Getting For Home Training

There are plenty of bodyweight exercises for every muscle group. Still, some areas, like the back, are trickier to train, and having a few basic items goes a long way in making your sessions better.

We recommend having the following equipment for your back and bicep workouts:

  1. 2 sets of dumbbells based on your experience and strength level:
    Light: 5 or 8# Dumbbells
    Heavy: 15 or 20# Dumbbells
    Light: 10 or 15# Dumbbells
    Heavy: 25 or 30# Dumbbells
    Light: 15 or 20# Dumbbells
    Heavy: 30 or 40# Dumbbells
  2. Home pull-up bar

Together, these items open the door for numerous fantastic exercises and combinations. Let’s see.

First, let’s take a quick look at your bicep anatomy so that you know exactly what you’re working.

Bicep Structure and Function

How to Put Together An Effective Back and Bicep Home Workout

The first crucial requirement is to put your exercises in the correct order. Start by focusing on the largest muscles before moving to smaller ones. Large muscles require the most energy, and training them early allows you to perform better and cause a stronger growth stimulus.

Here are some excellent back exercises:

If you cannot do even one pull-up or chin-up yet, start with eccentrics. The objective is to get yourself to the top by jumping or stepping on something to get to the up position, and lowering yourself as slowly as possible. 

Doing so trains the same muscles as a standard pull-up and builds the strength you need for the exercises.

Here are a few good bicep movements:

Back and Bicep Home Workout

Pull Ups22-10
One-arm Dumbbell Rows26-12
Two-arm Dumbbell Rows26-12
Alternating Dumbbell Curls26-12
Seated Concentration Curls26-12
Dumbbell Hammer Curls26-12

Essential Considerations For Back and Bicep Home Workouts

It all starts with picking the right equipment because that plays a crucial role in the effectiveness and enjoyability of your workouts.

First, we recommend trying out dumbbells at the store to get the right size. Try the weights out to ensure they are the right size and feel comfortable to handle before you order them online.

Second, pick a great pull-up bar. The most practical solution is a bar that attaches to your doorway. Ensure that you have somewhere to mount it and that it is secured firmly because it will have to support your body weight. You don’t want to be doing a set of pull-ups and suddenly find yourself on the floor, gasping for air.

Aside from that, the standard workout rules apply:

  1. Always prioritize proper technique.
  2. Warm up for 5 to 10 minutes before training. (1)
  3. Rest enough between sets (usually 1.5 to 2 minutes). (2)
  4. Listen to your body and avoid exercises that lead to joint pain or discomfort.

Also make sure to check our chest and tricep workout at home, which can be done very effectively on your B-day workout. So if back and biceps are your A-day workout, then chest and triceps will fit well on your B-day workout. And you can also rotate these days week to week, which is what we cover in our 3-day split workout.

Bridging the Gap

And if you’re on a great workout path, but need a bit of oomph to get you past a plateau, you might need a strong supplement to bridge the gap. Check our TRI-PROTEIN review, and why this protein powder is on a rocket trajectory. It has 6 proteins that release in a 3-phase timed release. Truly cutting edge stuff.

Click to return to home workouts, and also check our back exercise videos.

Picture of David Williams

David Williams

A diet and fitness enthusiast, David is an ex-Army Airborne Ranger and Infantry soldier with decades of fitness and wellness experience. A West Point graduate with a degree in engineering, he focuses on technical research related to fitness, nutrition, and wellness. He loves the beach and working out, and spending time with his wife and daughters.

See All Posts


  1. Cronkleton, E. (2019, July 12). Warmup exercises: 6 ways to get warmed up before a workout. Healthline.
  2. Topic Of The Week March 05, & Topic Of The Week March 05. (2021, March 5). What is the optimal time between sets for muscle growth?

Click to see our medical disclosure.