Bodybuilding - Back and Biceps Workout
This was my pull-day pairing: the big back work first, then direct biceps volume after the arms were already warm.
Because this was built for home training, the setup stays simple: a pull-up bar, a barbell for rows, and dumbbells for the curl work.
The back exercises are the priority. Pull with control, avoid turning the rows into hip momentum, and treat the curls as clean finishing work instead of ego lifting.
The Workout
| Muscle | Exercise | Reps & Sets |
|---|---|---|
| Back | Pull-ups | 4 x AMRAP, target (15, 13, 12, 10) |
| Back | Chin-ups | 4 x AMRAP, target (15, 13, 12, 10) |
| Back | Barbell Pronated Row | 4 x (15, 13, 12, 10) |
| Back | Barbell Supinated Row | 4 x (15, 13, 12, 10) |
| Biceps | Dumbbell Curl | 4 x (15, 13, 12, 10) |
| Biceps | Dumbbell Hammer Curl | 4 x (15, 13, 12, 10) |
| Biceps | Dumbbell Concentration Curl | 4 x (15, 13, 12, 10) |
| Biceps | Dumbbell Incline Curl | 4 x (15, 13, 12, 10) |
Notes
- Use pull-ups and chin-ups as quality sets. Stop before the reps become half reps.
- On rows, pause briefly near the torso and lower the bar under control.
- Keep curls strict: shoulders quiet, elbows stable, full squeeze at the top.
- If grip becomes the limiting factor, rest a little longer before the last row and curl sets.
Reference
Each linked exercise in the table points to its MuscleWiki demo page.