Back and bicep workout at home with dumbbells – Full YouTube routines

Watch on YouTube: Back workouts at home

Back and biceps are one of the most popular muscle groups in the fitness industry.

A strong muscular back is something to be proud off and creates a very pleasant aesthetic look. In the most prestigious bodybuilding competition in the world, the Mr. Olympia, it is said that shows are won from the back. However, more then ever people are suffering from shoulder issues (frozen shoulder, cross axis syndrome, etc…) due to weakness in the subscapular rotator cuff muscles and over active and/or imbalances between traps, lats, shoulders, and chest muscles. If you suffer from any of these start by checking out the following products and my article on why you need a posture corrector brace. My recommendation is that you use the posture corrector brace on my Live YouTube workouts. If you suffer from epicondylitis I recommend the epicondylitis brace and a highly recommend you learn to use a foam roller. Check out my how to improve range of motion article to get started.

Back and bicep education for workouts, exercise routines, and FAQ’s (Click to jump to section):

The following muscles are the ones that are usually targeted on on back and bi day:

  • Upper and Lower Lats – Targetted when doing pulldowns on a machine or with pullups. Also stimulated when doing rows and deadlifts.
  • Traps – These are usually targetted when doing shrugs whether with dumbbells or barbell. They are also stimulated when doing lifts such as power cleans and snatches.
  • Middle, upper back, and rhomboids – Changing the angle on a dumbbell row can increase the contraction on the different sections of the back. Keeping your hands aligned with your armpit during a row will attack the upper back. Bring your hands lower to your waist during the row will stimulate the lower back.
  • Rear delts – My advice with these exercises is to go light and focus on contraction. When exercising the rear delts you should focus on rotator cuff. Creating an imbalance and not focusing on the rotator cuff muscles can lead to impingement and frozen shoulder.
  • Biceps – The biceps should be stimulated with different angles and different grips.

Common exercises for the back and biceps:

  1. Machine lat pulldowns.
  2. Pull-ups and chin-ups.
  3. Seated rows.
  4. Deadlifts.
  5. Barbell and dumbbell rows.
  6. Barbell and dumbbell shrugs.
  7. Back flyes.
  8. Standard bicep curls, hammer curls, lateral curls, and close grip ez bar curls, wide grip ez and straight bar curls.

See all the Back and Bi workouts on the playlist above.

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Gymming at Home YouTube Channel

Although workouts are 60-80 minutes long, they are in circuits so you can keep the workouts as short as 45 minutes. It’s up to you! Make sure you subscribe. Every other workout to date is found below with the objective in the title.

At the bottom of this page, you will also find the full workout schedule for the Gymming at Home Youtube Channel.

Full schedule on the sidebar (subscribe and turn on alerts for live Updates) -links to playlists at the bottom of this article.

Full library of the best back and biceps workout routines to date:

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Click to Subscribe to the Gymming at Home YouTube Channel

Gymming at Home Weekly Schedule (with updated playlists):

Useful training posts to maximize your results:

Recommended equipment for YouTube home workouts:

  • Dumbbells and Kettlebells – Pairs of: 10s, 15s, 20s, 25s, and 30s (Women can go heavier if they wish depending on goals but for the most part this recommendations is more then enough for women but men can go up to 50’s and more depending on goals.)
  • Loops bands – I recommend getting a set of blue, purple, and gray. Maybe 2-3 of each.
  • Mat.
  • 16-30inch box – may be adjustable but you can also use a bench or chair.

Order from power-systems:

Frequently asked questions about back and bi workouts as well as important education:

Is it good to workout back and biceps together?

WorKing out back and biceps together is a good option because back workouts stimulate the bicep muscles. It is unavoidable. Even your forearms play a major role in back workouts so you should train them as well.

What is a good back and bicep workout?

A good back and bicep workout depends on what the ultimate goal is. If you do circuit training then you’d do a mix of supersets and monster sets using exercises that target both muscle groups. If you are focusing on strength and hypertrophy then the stategy will be different. You may not want to isolate and your rest periods will be longer.

Do bicep curls work your back?

Even though you want to use your back and core to stabilize your body during a bicep curl, it is not significant enough to make any changes to your back. During a back exercise however your back can experience significant stimulation depending how heavy you go. Typically, those with strong backs have strong biceps and forearms.

Should I do back or biceps first?

You most definitely should do back first because it is a bigger more powerful muscle. You don’t want to do back workouts with tired biceps. A rule of thumb in training is to use your energy mostly on the bigger muscle groups. The smaller muscles can act as finishers to your workout or as the second exercise in a superset and monster set circuit

Should you lift heavy for biceps?

Yes and no. Heavy lifting when it comes to training is to achieve any of the following goals. Increase strength, power, or muscle mass. If your goal is any of these then yes lift heavy for biceps. However, you must be careful because if you develop any imbalances in relation to your back or tricep, you can cause damage to the point where you can tear the bicep. This is a very important subject because high reps also cause hypertrophy but not as much as heavier lower reps. You must do everything you can to keep proper muscle balance by stretching, foam rolling, and other recovery techinques.

Is it okay to do biceps everyday?

It’s perfectly okay to train biceps everyday if you train light, with low intensity, and doing full body circuits. Biceps like every other body part need to recover in order to grow and improve performance. If you are lifting heavy to make the biceps grow training them everyday is not recommended.

How many reps should I do for biceps?

Reps are programmed depending on the goal. When it comes to weight training, there are a lot of different types of outcomes people desire. Hypertrophy, strength, power, muscular endurance, and condition are just a few. Every single one of these different categories of training requires different rep ranges, rest periods, and rest days.

How many days rest for biceps?

The same as programming for reps and rest periods for a workout session, rest days depends on what your desired outcome is. If you lift heavy to build muscle, increase strength, or develop power, then rest days should be anywhere from 3 to 5 days. If you are lifting lighter and focusing on muscular endurance 1-2 days is more then enough. However, if you are doing muscular endurance and you take your body to it’s maximum limit you will be required to take 2 or 3 days.

How much weight should I lift for biceps?

Different individuals have different amounts of strength and power. What is light for you may be very heavy for someone else. Strength and power are a measure of percentages of 1 rep maxes. Training for specific goals have different rep ranges and rest periods. How heavy you lift depends on your 1 rep max or estimated 1 rep max. After you figure out that 1 rep max or estimaed 1 rep max, you then need to calculate weight and rep ranges based on your goal.

Do pushups work back?

Pushups definitely stimulate your back muscles but are mostly designed to train your chest and triceps. At the bottom position of the pushup your shoulder blades should be contracting and at the top you should be pushing up stimulating your serratus and lats. You can definitely add them as part of your back workout day but I’d reserve it for chest day.

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Once your nutrition is programmed, then learn to workout. How should you be working out to get your ideal body type? How heavy? How many reps? How much rest? If you want to workout from home check out Gymming at Home – Essential Equipment to get my recommendations for tools, equipment, and workout schedule for my YouTube workouts.

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