Walk into any gym and you'll see guys working their chest and arms—the "mirror muscles." But the secret to a truly impressive physique? A strong, well-developed back. Combined with bigger biceps, a developed back creates that V-taper look, improves your posture, and balances out all those pressing movements. If you're a beginner ready to build your pulling power, this is your complete guide.
Why Train Back and Biceps Together?
Back and biceps are natural training partners. Every time you pull something—whether it's a cable, a barbell, or a door handle—your back muscles and biceps work together. Your lats and other back muscles do the heavy lifting while your biceps assist.
Training them in the same session makes sense because:
- Efficiency: Your biceps are already warmed up from back exercises
- Natural pairing: They work together in real-life movements
- Time-saving: One focused session instead of separate days
- Better pump: Blood flows to the same general area
Understanding Your Back Muscles
Before we train the back, let's understand what we're working:
Latissimus Dorsi (Lats)
The large, wing-shaped muscles that give your back its width. When developed, they create that impressive V-taper from shoulders to waist. They're responsible for pulling movements and bringing your arms down and back.
Trapezius (Traps)
The diamond-shaped muscle covering your upper back and neck. The upper traps shrug your shoulders; the middle and lower traps pull your shoulder blades together and down.
Rhomboids
Located between your shoulder blades, these muscles retract and squeeze your scapulae together. Essential for posture and that thick, detailed upper back look.
Erector Spinae
The muscles running along your spine that keep you upright. While not the focus of this workout, they get work during many back exercises.
The Ultimate Back and Bicep Workout
This beginner-friendly routine hits all the major back muscles and finishes with bicep work. Perform it once or twice per week with at least 48 hours between sessions.
Exercise 1: Lat Pulldown
Sets: 3 | Reps: 10-12 | Rest: 90 seconds
Target: Lats (width)
How to do it:
- Sit at the lat pulldown machine with your thighs secured under the pads
- Grip the bar slightly wider than shoulder-width, palms facing away
- Pull the bar down toward your upper chest, leading with your elbows
- Squeeze your shoulder blades together at the bottom
- Control the weight back up—don't let it yank your arms
Beginner tip: Don't lean back excessively. A slight lean is fine, but swinging reduces lat activation.
Exercise 2: Seated Cable Row
Sets: 3 | Reps: 10-12 | Rest: 90 seconds
Target: Middle back, lats, rhomboids
How to do it:
- Sit at the cable row station with feet on the platform, knees slightly bent
- Grab the handle with both hands, arms extended
- Pull the handle toward your lower chest/upper abdomen
- Keep your torso upright—don't rock back and forth
- Squeeze your shoulder blades together at the end of each rep
- Slowly return to the starting position
Beginner tip: Think about pulling your elbows back, not pulling with your hands. This shifts focus to your back muscles.
Exercise 3: Single-Arm Dumbbell Row
Sets: 3 per arm | Reps: 10-12 | Rest: 60 seconds between arms
Target: Lats, rhomboids, rear delts
How to do it:
- Place your left knee and left hand on a bench for support
- Hold a dumbbell in your right hand, arm hanging straight down
- Pull the dumbbell up toward your hip, keeping your elbow close to your body
- Squeeze your back at the top
- Lower with control and repeat
- Complete all reps on one side before switching
Beginner tip: Keep your back flat like a table. If it's rounding, the weight is too heavy.
Exercise 4: Face Pulls
Sets: 3 | Reps: 15-20 | Rest: 60 seconds
Target: Rear delts, upper back, rotator cuff
How to do it:
- Set a cable pulley to face height with a rope attachment
- Grip the rope with both hands, thumbs toward you
- Step back and start with arms extended toward the pulley
- Pull the rope toward your face, separating the ends as you pull
- Your hands should end up beside your ears, elbows high
- Squeeze your rear delts and upper back, then control back
Beginner tip: This is a light exercise—don't ego lift. Focus on the squeeze and external rotation.
Exercise 5: Dumbbell Bicep Curls
Sets: 3 | Reps: 10-12 | Rest: 60 seconds
Target: Biceps
How to do it:
- Stand with a dumbbell in each hand, arms at your sides, palms facing forward
- Keeping your upper arms stationary, curl the weights up toward your shoulders
- Squeeze your biceps at the top
- Lower slowly—the negative is where growth happens
- Don't swing or use momentum
Beginner tip: If you have to swing the weights up, they're too heavy. Drop the ego and feel the muscle work.
Exercise 6: Hammer Curls
Sets: 2 | Reps: 10-12 | Rest: 60 seconds
Target: Biceps, brachialis, forearms
How to do it:
- Stand with dumbbells at your sides, palms facing your body (neutral grip)
- Curl the weights up while keeping your palms facing each other throughout
- Squeeze at the top, lower with control
Beginner tip: Hammer curls hit the brachialis muscle under your biceps, adding thickness to your arms.
Workout Summary
Here's the full routine at a glance:
- Lat Pulldown: 3 x 10-12
- Seated Cable Row: 3 x 10-12
- Single-Arm Dumbbell Row: 3 x 10-12 each arm
- Face Pulls: 3 x 15-20
- Dumbbell Bicep Curls: 3 x 10-12
- Hammer Curls: 2 x 10-12
Total time: Approximately 40-45 minutes
Keys to Success
Master the Mind-Muscle Connection
The back is hard to feel working because you can't see it. Focus on initiating each movement with your elbows, not your hands. Think about pulling your elbows back and squeezing your shoulder blades. This mental focus dramatically increases muscle activation.
Control the Negative
The lowering (eccentric) portion of each rep is where much of the muscle-building stimulus happens. Take 2-3 seconds to lower the weight on every rep. Don't just let gravity do the work.
Progress Gradually
Add weight only when you can complete all reps with perfect form. A good rule: when you can do 12 reps on all sets, add 5 pounds next session. Small increases compound into massive strength gains over time.
Track Everything
Write down your weights, sets, and reps. You can't improve what you don't measure. Looking back at your progress is also incredibly motivating.
Common Mistakes to Avoid
Using Too Much Weight
Ego lifting is the enemy of back development. If you're swinging, jerking, or using body English, the weight is too heavy. Drop it down, feel the muscle, and build real strength.
Ignoring the Squeeze
Don't just pull the weight and let it go. Pause at the contracted position and squeeze your back muscles. This peak contraction is where much of the growth stimulus comes from.
Neglecting Rear Delts
Many beginners skip exercises like face pulls because they don't feel "hardcore." But rear delt work is essential for shoulder health, posture, and a complete back. Don't skip it.
Only Training What You See
You can't see your back in the mirror, so it's easy to undertrain it compared to your chest and arms. Fight this tendency. A balanced physique requires serious back work.
How Often Should You Train Back and Biceps?
For beginners, once per week with this routine is enough. As you advance, you might increase to twice per week with at least two days between sessions. Listen to your body—if you're still sore, give it another day.
What to Expect
Week 1-2: Learning the movements, establishing mind-muscle connection. Expect some soreness.
Week 3-4: Form improves, weights start increasing. You'll feel more confident.
Week 6-8: Noticeable strength gains. You might see early visual changes in your upper back and arms.
Week 12+: Significant strength improvements. Others may comment on your developing back and biceps.
Start Building Your Back Today
A powerful back and strong biceps aren't just for show—they improve posture, prevent injury, and balance your physique. This workout gives you everything you need to start developing these crucial muscles.
Remember: consistency beats intensity. Showing up week after week with good form will build the back you want. Track your workouts, focus on progression, and trust the process.
Ready to start your back transformation? Easy Reps makes tracking your workouts simple and free. Log every set, see your weights increase over time, and stay motivated by your progress. Download it today and build the back you deserve.