Good posture conveys confidence and self-assurance. I often catch myself slouching and rounding my shoulders, and I try to remind myself to stand up straight. Standing straight can instantly slim you, and having a strong back is a great way to combat bad posture and to stand tall. This back and biceps workout is great for strengthening your back and your arms.
How to train your back and biceps
The exercises are explained below. The reps are listed before each exercise in the format of sets x reps. If there is only one number it just means one set of the number of reps listed. For the 5×5 sets, try to do the max weight that you can handle for 5 full reps. Rest 30 seconds between each set. Feel free to adjust the numbers as necessary depending on your fitness level. Try to maintain a relatively fast pace throughout the workout to keep your heart rate up for max calorie burning.
50 Push-ups You can do these from your knees if you are just starting out, and work your way up to a full push-up. I find it’s better to do a full push-up and only go down part of the way than to do them from the knees because you progress much faster. Trust me, you will get better with practice!
50 Alternating Quadruped Get on your hands and knees on a mat. Extend your right arm and your left leg; alternate and repeat.
3×30 Superman Lay face down on a mat and lift up your arms and legs like you are flying. Hold for 30 seconds and release. Repeat. It looks a little funny but it strengthens your whole back.
5×5 Wide-Grip Lat Pulldown Using the cable lat pulldown machine (I’ve never seen a gym without one!) grip the bar overhand with a wide reach and pull down, squeezing your shoulder blades together.
5×5 Underhand Lat Pulldown Grip the bar underhand with a close grip and pull down.
5×5 Barbell Bent-Over Row Use a barbell, body bar, or dumbbells. Bend to 90 degrees. Pull weight towards you with an overhand grip. Keep back strong and straight and make sure the weight isn’t too heavy or you can strain your back.
5×5 Seated Cable Row This machine at the gym is a great back strengthener. Just pull the bar straight towards you while keeping your back straight.
5×5 Chin-Up Assist If you can do full chin-ups that is amazing!! I need some assistance so I use the machine with added weight assistance so it helps to lighten you. Keeping back straight and tall, pull yourself up so chin reaches bar.
5×5 One Arm Bent-Over Row Using a bench, bend over and put left leg and left arm on bench next to you. With a dumbbell in your right hand, pull weight upwards until elbow forms 90-degree angle. Repeat for a total of 5 reps then switch sides. Repeat sequence 4 more times.
5×5 Alternating Bicep Hammer Curl With dumbbells in either hand pointing straight forward, curl up and rotate wrists outward 90 degrees while focusing on squeezing your biceps.
5×5 Cable Bicep Curl Attach a straight bar to a cable machine and make sure it is positioned in the bottom position closest to the floor. Grasp bar underhand and pull towards you.
Back and Biceps Workout Recap
I hope you like this workout for back and biceps! It has been a staple for me lately. I have gotten inspiration for these exercises from a variety of sources including Strong Lifts 5×5, Women’s Health Magazine, personal training, and just bummin’ around at the gym til I find what works!!
Please note that I am not a personal trainer or expert, just a girl who knows what works for me. Consult with your doctor or trainer before starting any fitness program.