The Ultimate Back and Biceps Split Workout: Build Size and Strength

When it comes to sculpting a powerful upper body, focusing on the back and biceps is a solid approach. Why? Because these two muscle groups not only complement each other during training but also provide the iconic V-taper physique and muscular arms every man strives for. This back and biceps split workout will hit your lats, traps, rhomboids, and lower back, while also lighting up your biceps for that pump you crave. Ready to upgrade your pull game? Let’s break down the complete workout, including exercises, sets, reps, rest, and what you can expect in terms of gains.

The Back and Biceps Workout: Overview

This workout focuses on compound movements for building mass and strength in the back, while isolation exercises will target the biceps to develop peak and shape. By pairing these muscle groups together, you’ll get the added benefit of pre-exhaustion on your biceps, leading to a more intense workout with greater muscle activation.

Before you dive into the workout, start with 5 minutes of light cardio and follow it up with dynamic stretches focusing on your shoulders, back, and arms. Then, perform 2 sets of light-weight lat pulldowns and face pulls to activate the upper back muscles.

The Workout Plan

Here’s the detailed breakdown of your back and biceps workout:

1. Deadlift

   • Sets: 4
   • Reps: 6-8
   • Rest: 2-3 minutes
   • Description: The king of back exercises, the deadlift targets the entire posterior chain, including the lower back, traps, and hamstrings. Keep your back straight, hinge at the hips, and drive through your heels.
   • Pro Tip: Focus on a controlled lift and don’t hyperextend at the top. Keep your core tight throughout.

2. Bent-Over Barbell Rows

   • Sets: 4
   • Reps: 8-12
   • Rest: 90 seconds
   • Description: This exercise focuses on the middle of your back and rear delts. Bend at your hips with a slight knee bend, grip the bar slightly wider than shoulder-width, and row the barbell to your lower chest.
   • Pro Tip: Don’t jerk the weight; use a smooth and controlled motion to target the lats and rhomboids.

3. Wide-Grip Lat Pulldown

   • Sets: 3
   • Reps: 10-12
   • Rest: 60 seconds
   • Description: A classic exercise for the lats, giving you the width and “wings” look. Sit down, lock your knees under the pad, and pull the bar to your chest while squeezing your shoulder blades together.
   • Pro Tip: Avoid leaning back too much—this is not a row. Keep your chest up and focus on using your lats.

4. Seated Cable Rows

   • Sets: 3
   • Reps: 10-12
   • Rest: 60 seconds
   • Description: This move targets your mid-back and traps. Use a neutral grip, keep your back straight, and pull the cable towards your torso, focusing on squeezing the shoulder blades together.
   • Pro Tip: Don’t let the weight pull you forward—maintain control throughout the movement.

5. Face Pulls

   • Sets: 3
   • Reps: 12-15
   • Rest: 45 seconds
   • Description: Excellent for shoulder health and upper back development. Using a rope attachment, pull towards your face with elbows high, focusing on rear deltoids and traps.
   • Pro Tip: Keep your wrists above your elbows at the top to engage your traps and delts.

6. Standing Barbell Curls

   • Sets: 3
   • Reps: 10-12
   • Rest: 60 seconds
   • Description: The barbell curl is a go-to for building overall bicep thickness. Stand tall, keep your elbows close to your sides, and lift the barbell in a controlled manner.
   • Pro Tip: Avoid swinging your body. Keep the motion strict to prevent using your shoulders.

7. Incline Dumbbell Curls

   • Sets: 3
   • Reps: 12-15
   • Rest: 60 seconds
   • Description: Lie back on an incline bench to stretch your biceps more, engaging the long head for peak development. Lower the weights fully to achieve a deep stretch.
   • Pro Tip: Squeeze the biceps at the top and lower slowly to increase time under tension.

8. Hammer Curls

   • Sets: 3
   • Reps: 12-15
   • Rest: 45 seconds
   • Description: The hammer curl works the brachialis and forearms, giving your arms a fuller look. Hold the dumbbells with a neutral grip and lift with control.
   • Pro Tip: Focus on keeping your elbows tight to your body for maximum engagement.

What to Expect

This back and biceps workout is designed to build both size and definition. With a focus on compound lifts, you’ll be able to progressively overload the back muscles, stimulating growth and strength gains. Meanwhile, the biceps exercises will target different areas of the muscle for balanced development. Expect:

• Increased Back Strength and Width: Exercises like deadlifts and rows will build a solid foundation of strength while adding thickness and definition to your upper and lower back.
• Noticeable Arm Pump: The bicep curls and hammer variations will give your arms a deep burn and a fuller look, helping you achieve that “pop” you’ve been looking for.
• Improved Grip Strength: As a bonus, this split will challenge your forearms, improving overall grip strength—a crucial aspect for lifts like deadlifts and rows.

Recovery and Nutrition Tips

After smashing this back and biceps workout, your muscles will need proper nutrition and recovery. Aim for 25-30 grams of protein within 30 minutes post-workout. Consider whey protein with a fast-acting carb source like a banana to replenish glycogen stores.

Sleep: Aim for 7-8 hours of sleep to allow your muscles to repair and grow.

Stretching: Finish with 5-10 minutes of static stretching, focusing on your back, shoulders, and arms.

Frequency:

Perform this workout once a week as part of your split routine. For best results, pair it with a chest and triceps day, followed by a lower body workout.

Get ready to feel the burn, pump up those biceps, and build a back that commands respect!