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Save time by strength training at home with this simple back and biceps workout.

Be sure to pin this post so you can come back to it later.

And tell a friend to tell a friend about it. 💪🏾

Intro: Back and biceps workout at home

Workouts from home are clutch AF and since you’re here reading this article I know you agree.

Perform this workout twice per week to build muscle and strength in your back and biceps.

Strength training workout notes

Here are some things to make note of with your workouts:

• Lift as heavy as you can and apply progressive overload. The absence of progressive overload = the absence of results.
• Choose a weight that pushes you (within 1-2 reps shy of failure) but still allows you to maintain proper form. Keep in mind the weight you pick will vary from exercise to exercise. 
• Consistency is the name of the game: You don’t have to be perfect with this back and biceps workout, you just have to be consistent. It’s better to be consistently good than inconsistently perfect. 
• Don’t rely on motivation: You won’t always feel motivated to workout. You won’t always feel motviated to do other fitness-related things too, like go to the grocery store, meal prep, get your daily steps, etc. But on the other side of not feeling motivated are the results you’re after. It’s going to take pushing through that “I’m not very motivated”  feeling when it comes up if you want to achieve your goals.

At home back and biceps workout 

Full workout:

1A.) Single arm row (each arm) with one-second pause at top: 3 sets x 8-10 reps

1B.) Pullovers: 3 sets x 8-10 reps

2.) Reverse fly: 3 sets x 10-12 reps

3.) Hammer curl: 2 sets x 10-12 reps

4.) Supinated bicep curl: 2 sets x 10-12 reps

*** If you see a number followed by a letter (I.e. 1A and 1B or 2A and 2B) this is what’s called a “superset.” A superset means performing a set of each exercise before taking a rest. For example, in this workout, you would perform a set on each arm of single-arm row and then would immediately go into a set of pullovers. Once you’re done with a set of both exercises, that’s when you rest. ***

Rest: Take 2-3 minutes of rest between each set. 

This is just a guideline.

You want to lift as heavy weights as possible so if 3+ minutes of rest is what you need to do that then that’s what you take. 

Exercise GIFS and tips

1A.) Single-arm row (one second pause at top)

Place the hand without the dumbbell on your leg. 

Lean forward (making sure not to round your back) and as your pull the weight up, think of your hands as just hooks.

You should be pulling with your elbows. 

And instead of just going up and down with the weight, pause and squeeze at the top of the movement for one second. 

This places greater tension on your muscles (which is a good thing).

1B.) Pullovers

If you have you have your albows more inward, that’s going to work more of your chest. Turing your elbows out more (which is what we want) helps target your back. 

Have a slight bend in your arms and lower the weight down behind you. 

Reeeeally try to feel that stretch at the bottom of the movement when the weight is closest to the ground before coming back up to the starting position. 

2.) Reverse fly

Have a slight bend in your knees and hinge at the hips.

Your chin should be tucked and your spine in a neutral position (I.e. your back isn’t rounded). 

As you raise your arms out to the side, make sure you have a slight bend in your elbows.

At the top of the movement, pretend you’re trying to make the back of your shoulders touch to get the best contraction. 

3.) Hammer curl

Instead of a supinated grip (palms facing you) like you would have with a traditional bicep curl, you’re going with a neutral grip. 

Curl up, feel the squeeze at the top, lower the weight back down.

4.) Supinated curl

This is your traditional bicep curl (palms should be facing you). 

Try not to bend your wrists. Keep them as neutral as possible as you curl the weight up.

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Downloading this program means three months of not having to wonder:

“How many days should I workout each week?”

“How should I split my workouts up?”

“What exercises are best?”

“How many sets and reps should I do?” 

The list could go on.