One day back and bicep workout

To achieve this goal allow the most productive and effective training. There is no universal unified system that suits everyone and has no exceptions. Each athlete has his own characteristics and results that he expects from a particular program. And in order to achieve the desired goal, of course, you need to listen to the recommendations and basic principles of building the training process, but make adjustments, focusing on constant progress and reducing the risk of injury, overtraining.

Work on these muscle groups in one training day allows you to increase the efficiency of working out the back and biceps. This makes it possible to spend time in the gym with maximum return. The development of biceps and back in one session allows you to stimulate active muscle growth and increase strength. To do this, a small adjustment to the usual workout helps. It is necessary to start the lesson with a light cardio, performed for several minutes, and only then move on to the main program.


  • 1 Biceps and Back Workout
    • 1.1 Pullups with weights
    • 1.2 One-handed dumbbell pull
    • 1.3 thrust block to the belt
    • 1.4 Spider Bends
    • 1.5 Lifting dumbbells with a grip "hammer" on the biceps

Biceps and Back Workout

Consists of the following exercises:

  • pull-ups with weights (5x6-8);
  • traction with one hand of a dumbbell, performed in an incline (5x8-12);
  • block pull to the belt (4x8-12);
  • spider flexion (4x8-12);
  • lifting dumbbells for biceps, performed with a grip "hammer".

Weightlifting Pullups

If the classic version is given without any problems, you can increase the complexity of the exercise by adding weights to the belt in the form of a chain with a cargo disk. Athletes with difficulty in performing should use an expander, which is wound around the lower limbs and the crossbar.

Many athletes “force” the biceps to do almost all the work during pull-ups, raising their chin above the level of the bar. This, of course, allows you to work out this muscle well, but without involving the back. This can be corrected by stopping the chin when it is slightly lower than the crossbar. At such an upper point, the latissimus dorsi muscles are tensed, that is, the desired effect is achieved.

One-handed dumbbell pull

Technically correct execution of this exercise allows you to work out the broadest dorsal, not shoulder muscles. To do the exercise, lean forward, bend in the back, pull a dumbbell on themselves. Hands describe a movement whose trajectory resembles the Latin "J".

Belt pull

The palms are in free grip, that is, facing towards each other. Elbows in this position move as close to the body as possible. To engage the target muscle groups, the torso is kept at an angle of 90 degrees, do not swing.

Spider flexion

Performed on an inclined bench using one hand. The face is looking down. The short head of the biceps of the shoulder is being developed. The biceps are constantly kept on top. This eliminates the involvement of other muscles in the work. To achieve proper execution, the first repetitions are done with the free palm placed under the working elbow.

Lifting dumbbells with a grip "hammer" on the biceps

Thanks to the neutral grip, the small muscles of the flexors of the hands are worked out. Maximum hypertrophy allows you to achieve long-term muscle tension. The easiest way to achieve this is through negative repetitions. They are performed similarly to the usual set with the usual weight, but they lower the dumbbells slowly, that is, at least 4 seconds.

Based on materials: