Specialized Variation · Certified Routineintermediate~60 Mins Duration
Back and Bicep Workout at the Gym
Complete back and bicep pull routine. Master vertical lats, heavy rowing, and direct bicep peak isolation.
Summary of the Back and Bicep Workout at the Gym
The classic pull combination. Since biceps act as secondary movers on all back pulling, finishing with direct bicep work produces full arm pumps.
Back and Bicep Workout at the Gym Target Anatomy
Primary recruitment pattern for this specialized Back variation.
Primary (back)
Anterior (Front View)
Secondary / Stabilizer ViewPosterior (Back View)
● Primary Target ViewAnatomical PlaneSagittal & Frontal Planes
Primary KinesiologyHumeral Adduction & Scapular Retraction
Biomechanical VectorInferior-posterior vector towards lower spine
Active Anatomy:Primary: back
Back and Bicep Workout at the Gym Exercise Breakdown
5 Targeted Exercises| # | Exercise Name | Sets | Reps | Rest | Biomechanical Cue |
|---|---|---|---|---|---|
| 1 | Wide-Grip Lat Pulldown | 4 | 8–10 | 90s | Vertical pull. |
| 2 | Single-Arm Dumbbell Row | 3 | 10–12 | 60s | Unilateral lat focus. |
| 3 | Standing Barbell Bicep Curl | 3 | 8–10 | 75s | Strict barbell mass builder. |
| 4 | Incline Dumbbell Bicep Curl | 3 | 10–12 | 60s | Long head stretch. |
| 5 | Dumbbell Hammer Curl | 3 | 10–12 | 60s | Brachialis thickness. |
Biomechanical Safety & Injury Warning
Use lifting straps on heavy back sets so grip fatigue doesn't limit your back volume or arm work.
Related Back Workout Variations
Last Reviewed & Verified: 2026-03-29
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