Back and Bicep Workout: 6 Moves, One Session
A back and bicep workout needs controlled pulling and a modest direct curl dose. Use the first four moves as the sample; the two additional options replace similar movements rather than adding more mandatory sets.
The sample session
Sample: pulldown, supported row, dumbbell curl, and face pull, two sets each. The extra row and hammer curl are alternatives. Rest long enough to keep the pulling setup controlled and account for other back and arm work in the week.
Warm up with manageable lighter sets. Use roughly two reps in reserve on working sets and keep the movement controlled. The listed dose is an example to adapt to your existing training.
| Exercise | Sets × reps | Role |
|---|---|---|
| Lat pulldown | 2 × 8–12 | Sample |
| Chest-supported row | 2 × 8–12 | Sample |
| Dumbbell curl | 2 × 10–15 | Sample |
| Cable face pull | 2 × 12–15 | Sample |
| One-arm dumbbell row | 2 per side × 8–12 | Row alternative |
| Hammer curl | 2 × 10–15 | Curl alternative |
How to do the exercises
Lat pulldown
Secure the seat and pull toward the upper chest without swinging.
Chest-supported row
Keep the chest supported and control both the pull and return.
Dumbbell curl
Keep the elbows and trunk steady as you curl.
Cable face pull
Use a light load and a comfortable shoulder path.
One-arm dumbbell row
Support the free hand and pull toward the hip without twisting.
Hammer curl
Keep palms inward and lower smoothly.
Pulling already involves the arms
Rows and pulldowns contribute to biceps work. The direct curl dose can start small. Use the sets guide to distinguish direct and overlapping work before adding all six movements.
Keep alternatives useful
Choose a supported row when a stable setup matters. Use a one-arm row when that equipment fits better, but track the variation separately. See the back hub and biceps hub for additional choices.
Join the split cluster
This session can serve as your pull day in a balanced week. The split hub explains when a PPL, upper/lower, or full-body schedule fits your available days.
Compare controlled reps
Use the same equipment and load convention. Add reps before a small resistance increase, and avoid using body momentum to turn a larger number into an apparent personal record.
Frequently asked questions
Do I need both back and bicep work in one session?
Pulling already involves the biceps, and a small direct curl dose can fit the same day. You can also distribute work across the week. Choose the schedule and recoverable dose rather than treating one grouping as mandatory.
How should I progress this session?
Record the same setup and actual completed reps. Reach the top of the range on the planned working sets with comparable effort before considering the smallest available load increase. Repeat or reduce work after unsuitable targets.
How do I use this in Trainer?
Create a routine with the chosen exercises and rep ranges. Trainer suggests the next load and reps from completed history; review and edit those suggestions. This page does not perform an automatic website-to-app import.
Build a balanced week
- RPE Chart: Reps in Reserve and % of 1RM
- Progressive Overload Calculator: Next Weight and Reps
- Push Pull Legs Split: Beginner PPL Program
- How Many Sets per Muscle per Week?
- Pull Day Workout: Beginner Template With Progression
- Arm Workout: 8 Exercises to Build Bigger Arms
- Cable Back Workout: Rows, Pulldowns and More
- Choose a full training program
Start this workout in Trainer
Create a routine with your selected movements and rep ranges. Log completed sets so Trainer can suggest the next load and reps. This page does not import the session automatically.