Back and Biceps Dumbbell Workout

Posted On Dec 27, 2021 By BowFlex Insider Team

A man using the results series adjustable dumbbells.

A back and biceps dumbbell workout trains two major upper body muscle groups in a single session. Both biceps and back muscles perform a pulling motion, and the biceps are often assisting in compound back exercises like rows and pullups. Working these muscles together in a workout is not only efficient, but it can also be a fun way to really sculpt your upper body.

Doing regular rows and bicep curls with dumbbells is effective, but in a full workout can get tedious or even boring. A great way to combat this is to mix up your angles and grips and add in some core. Check out the "Back and Biceps Dumbbell Workout" video below and pull your way to a strong, defined upper body.

Recommended Equipment:

  • BowFlex Adjustable Dumbbells: A space-saving solution that replaces multiple sets of weights, allowing you to quickly switch resistance and keep workouts efficient.

How the Workout Works:

Perform each exercise for 45 seconds, followed by 15 seconds of rest. Complete all exercises in each set before moving to the next.

This workout varies your grip width and hand position across four sets to target the back and biceps from multiple angles, reducing repetition and increasing overall muscle development.

Back and Biceps Dumbbell Workout

Set 1: Close Grip

  • Close Grip Row
  • Hammer Bicep Curl

Set 2: Supinated Grip

  • Supinated grip row
  • Standard bicep curl

Set 3: Wide Grip

  • Wide grip row
  • Wide grip curl

Set 4: Plank (Core & Pull)

  • Plank Alternating Row
  • Plank Alternating Bicep Curl

Why Back and Biceps Work Well Together

Working the back and biceps in the same session is a common and well-supported approach in strength training. The biceps are a secondary mover in most back exercises, so they're already partially activated during rows and pulldowns. Finishing with dedicated bicep curls allows you to fully exhaust the muscle without adding a separate training day.

Varying grip width (close, neutral, supinated, and wide) shifts emphasis across different areas of the back and arms, making this a more complete workout than standard rows and curls alone.

Frequently Asked Questions: Back & Biceps Dumbbell Workout

Can beginners do this back and biceps dumbbell workout?

Yes. The workout uses bodyweight-friendly movements like plank rows, and adjustable dumbbells let you scale resistance to your current fitness level.

How often should you train back and biceps together?

Most people can train this muscle pairing one to two times per week with at least 48 hours of rest between sessions.

Do you need heavy weights for this workout?

No. Because the workout uses timed intervals (45 seconds on, 15 seconds off) rather than heavy rep maxes, moderate weight that allows controlled movement throughout the full interval is ideal.

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The content on this blog is for informational and entertainment purposes only and should not be considered medical advice. This information is not a substitute for professional medical diagnosis, treatment, or advice. Always consult with your physician or another qualified healthcare provider before beginning any new exercise program, making changes to your fitness routine, or if you have questions about your health.