Back and biceps go together like peanut butter and jelly. Most pulling movements, stimulate your biceps as a secondary muscle, therefore, back and biceps are often paired together on the same day. But what exercises do you need to perform on your back and biceps training day to maximize gains. We’re going to talk about how to get the most out of your back and biceps workout to maximize your gains.

Back and Biceps Workout: Why This Muscle Pairing Works

Almost all exercises, even when performed in isolation, still stimulate secondary muscles. When performing back exercises, you also engage your biceps, which is why back and biceps are traditionally paired together in strength training programs. This pairing allows for maximum efficiency, muscle synergy, and better overall hypertrophy.

Why Back and Biceps Are Trained Together

For example, when you perform a seated row, you primarily target the lats, rhomboids, and traps—but you also pull with your biceps as the secondary or tertiary mover. This co-activation allows you to compound muscle stimulation across both muscle groups, ultimately leading to more volume and a better pump.

💪 RELATED ARTICLE: The 5 Best Bicep Exercises For More Muscle

Pairing these muscle groups also allows for shorter, more efficient workouts while reducing recovery interference. Since the biceps are already pre-fatigued from compound pulling movements, you can hit them harder with isolation exercises like EZ bar curls or concentration curls without the need for a high number of warm-up sets.

The Same Applies to Chest and Triceps

The same principle applies to chest and triceps, which are also often paired together. When you perform pushing exercises such as the barbell bench press, incline dumbbell press, or pushups, your triceps serve as secondary movers assisting the chest.

This synergistic effect allows for consistent training splits, such as push-pull-legs (PPL) or upper-lower splits, that optimize recovery and promote progressive overload.

🔥 RELATED ARTICLE: The 5 Best Back Exercises For Size And Strength

Bonus: Scientific Insight into Muscle Pairings

According to a study by Ribeiro-Alvares et al. (2020) published in the Journal of Strength and Conditioning Research, training agonist-antagonist muscle groups together (e.g., chest and back, or quads and hamstrings) improves overall neuromuscular activation and performance compared to unrelated muscle pairings. While biceps and back aren’t antagonists, their complementary function in pulling movements makes them a highly efficient duo in workout programming (Ribeiro-Alvares, JSCR).

What Back Muscles Will You Be Working

The muscles in your back can be divided into three primary groups:

• Superficial muscles

• Intermediate muscles

• Deep (intrinsic) muscles

Each group plays a specific role in spinal support, posture, and movement, especially during resistance training. Let’s take a look at the key muscles you'll be targeting during a back and biceps workout.

Trapezius (Traps)

The trapezius, or “traps,” is a large, triangular-shaped superficial muscle that spans the upper back and neck, forming a trapezoid. Its origin starts at the skull and extends downward to the cervical and lower thoracic spine.

This muscle group helps with scapular elevation, retraction, and depression, and is heavily engaged during exercises like shrugs, deadlifts, and rows. Strengthening the traps supports better posture and shoulder stabilization (Standring, Gray's Anatomy).

Latissimus Dorsi (Lats)

The latissimus dorsi, commonly referred to as the "lats," are large, fan-shaped muscles that give your back that desirable V-taper look. They originate from the T6–T12 vertebrae, thoracolumbar fascia, iliac crest, and the lower three ribs.

Back exercises such as the lat pulldown, seated row, and bent-over row primarily target this area, along with the middle back and rhomboids. Strong lats contribute to improved pulling strength, posture, and torso width (Lehmkuhl et al., Journal of Strength and Conditioning Research).

Levator Scapulae

The levator scapulae is a small, strap-like muscle that runs from the neck down to the scapula. It functions to elevate the scapula and assists in neck rotation and lateral flexion.

While it’s not a major mover during heavy lifts, it's often recruited during shrugs, pull-ups, and retraction-focused movements. This muscle also tends to hold tension, which makes mobility work important post-training (Moore et al., Clinically Oriented Anatomy).

Rhomboids (Major and Minor)

The rhomboids are deep muscles located between the spine and the scapula, split into two parts:

• Rhomboid Minor: Located superiorly, it originates at the C7 vertebra.

• Rhomboid Major: Positioned below the minor, originating from T2–T5 vertebrae.

These muscles are responsible for scapular retraction, stabilizing the shoulder blades during rows and pulls. Targeting the rhomboids improves upper back definition and shoulder blade control during compound lifts (Bogduk, Clinical Anatomy of the Spine).

What Arm Muscles Will You Be Working

Understanding which muscles you’re targeting during each exercise is key to improving mind-muscle connection, maximizing muscle activation, and achieving better results. With intentional form and muscle engagement on every rep, you’ll enhance training efficiency, reduce injury risk, and promote hypertrophy more effectively.

Biceps Brachii

The biceps brachii, or biceps for short, have two heads (the long head and short head) and are located on the anterior (front) side of your upper arm between the elbow and the shoulder.

Your biceps assist in:

• Elbow flexion (bending the arm)

• Forearm supination (rotating the forearm from palm-down to palm-up)

• Shoulder flexion (raising the arm forward)

Exercises such as barbell curls, hammer curls, and chin-ups target this muscle group. According to research by Moritani & deVries (1979), increased neuromuscular efficiency through focused contraction during curls can significantly improve biceps strength and size (Moritani, European Journal of Applied Physiology).

Triceps Brachii

The triceps brachii is located on the posterior (back) side of the upper arm, directly opposite the biceps. This muscle has three distinct heads:

• Long head

• Medial head

• Lateral head

The triceps are primarily responsible for:

• Elbow extension (straightening the arm)

• Shoulder extension (moving the arm backward)

Movements like tricep pushdowns, overhead extensions, and close-grip bench press effectively target all three heads. Strengthening the triceps is essential for lockout power in pushing exercises and overall arm development (Escamilla et al., Journal of Strength and Conditioning Research).

Brachioradialis

The brachioradialis is part of the forearm and runs from just above the elbow down to the wrist, attaching to the humerus. This muscle assists the biceps during elbow flexion, particularly in neutral grip positions (like hammer curls), and also helps with forearm supination and pronation.

Although often overlooked, targeting the brachioradialis helps build forearm thickness and overall arm strength (Naito et al., Clinical Anatomy).

Brachialis

The brachialis lies beneath the biceps brachii and plays a crucial role in pure elbow flexion. It’s considered one of the strongest elbow flexors and provides depth and mass to the arm when well-developed.

Exercises like reverse curls and hammer curls specifically target the brachialis, helping to push the biceps outward and improve arm fullness (Roy et al., Journal of Applied Physiology).

6 Best Back Exercises For More Muscle

A well-developed back is built through smart programming, strategic overload, and consistent execution of compound pulling movements. These six exercises will help you build size, strength, and definition in your lats, traps, and rhomboids, while also engaging your biceps, forearms, and core. If your goal is a wider, thicker back, these are the lifts that deliver.

1. Pull-Ups

The pull-up is a time-tested bodyweight movement that targets the latissimus dorsi, middle trapezius, rhomboids, and biceps. As one of the most effective compound back exercises, pull-ups help build upper body strength, muscular density, and that coveted V-taper shape.

Each variation—wide-grip, neutral-grip, and chin-up—shifts muscle emphasis slightly, but all are excellent for lat development. EMG studies have confirmed that the concentric phase (pulling up) activates the lats and mid traps to a significantly greater degree than many machine-based exercises (Youdas et al., JSCR).

Muscles Worked:

• Latissimus dorsi

• Rhomboids

• Trapezius

• Biceps brachii

• Brachialis

• Forearms

How To Do Pull-Ups:

1. Jump or step up to a pull-up bar and grasp it with a shoulder-width or slightly wider grip.

2. Use a pronated (overhand) grip for maximum lat engagement.

3. Before initiating the movement, depress and retract your scapulae (pull your shoulder blades down and together).

4. Pull your body upward, leading with your chest, until your chin clears the bar.

5. Pause at the top and squeeze your lats and traps.

6. Lower yourself back down slowly in a controlled eccentric phase.

💡 Form Cues:

• Keep your core braced to avoid swinging.

• Avoid shrugging—keep shoulders down throughout the movement.

• Lead with your elbows, not your hands, to improve mind-muscle connection with your lats.

• If you can’t yet perform a full pull-up, start with band-assisted or negative reps.

🔥 Pro Tips:

• Add a weighted vest or belt to increase resistance as you progress.

• For improved grip strength, try fat grips or alternate grip variations weekly.

• Stack your workout with Swolverine INTRA for sustained energy, hydration, and muscle endurance.

• Struggling with recovery or elbow soreness? Add Swolverine Collagen Protein for joint support and connective tissue health.

2. Single-Arm Dumbbell Row

The single-arm dumbbell row is a unilateral isotonic exercise, meaning it trains one side of the body at a time using constant tension through a full range of motion. This exercise helps correct muscle imbalances, improves core stabilization, and allows for greater mind-muscle connection with your latissimus dorsi (lats)—one of the largest muscles in your back.

Traditionally performed with one knee on a flat bench, you can also execute this movement with a staggered stance, supporting your non-working arm on your leg. The bench variation offers more spinal stability, letting you row with heavier loads and better form.

Muscles Worked:

• Latissimus dorsi

• Rhomboids

• Middle and lower trapezius

• Rear deltoids

• Biceps brachii

• Core stabilizers

How To Do a Single-Arm Dumbbell Row:

1. Place your right knee and right hand on a flat bench for support.

2. Plant your left foot firmly on the ground for balance.

3. With your left hand, grab a dumbbell—your arm should hang fully extended under your shoulder.

4. Keep your torso parallel to the ground (about 90 degrees at the hip), eyes looking forward.

5. Engage your core and pull the dumbbell toward your torso, driving your elbow close to your ribs.

6. Squeeze your shoulder blade back and down at the top, holding for 1–2 seconds.

7. Slowly lower the weight until your arm is fully extended again, keeping control throughout the eccentric phase.

Repeat on both sides.

💡 Form Cues:

• Avoid twisting your torso—keep your spine neutral and hips square.

• Don’t let your elbow flare—keep it tucked close to your side.

• Drive the elbow back, not just up, to hit the lats more effectively.

• Control the tempo: pull with power, lower with control.

🔥 Pro Tips:

• Incorporate Swolverine’s INTRA for better intra-workout hydration and endurance 

• For muscle-building focus, keep reps in the 8–12 range and rest 60–90 seconds between sets.

• Looking to improve grip strength? Stack your set with Swolverine Creatine Monohydrate to boost power output and performance 

• Add pause reps or slow eccentrics to challenge your lats under tension 

3. T-Bar Row

The T-Bar Row is a powerful compound back movement often referred to as an “isolation strength movement” due to its fixed path and intense muscle engagement. While it emphasizes the latissimus dorsi, it also hits the rear deltoids, trapezius, rhomboids, and supporting muscles like the biceps, glutes, hamstrings, and core stabilizers.

What makes the T-bar row so effective is its center-loaded design, allowing you to drive force through the midline of your body with a neutral spine—helping you lift heavier without excessive lower back strain. This movement is excellent for developing upper back thickness and improving postural control.

Muscles Worked:

• Latissimus dorsi

• Rhomboids

• Rear deltoids

• Trapezius (middle/lower)

• Biceps

• Spinal erectors

• Glutes, hamstrings, and abdominals (stabilizers)

How To Do the T-Bar Row:

1. Load a manageable amount of weight onto the T-bar machine or landmine attachment.

2. Place your feet shoulder-width apart on the machine’s footplate or platform.

3. Lean forward so your chest is supported against the pad (if available), or hinge at the hips with a neutral spine if doing a freestanding version.

4. Grip the neutral or wide handles securely with both hands.

5. Engage your core, then row the bar toward your chest by pulling your elbows back.

6. At the top, retract your scapulae (pinch your shoulder blades together) and hold the squeeze for 1–2 seconds.

7. Lower the weight slowly in a controlled eccentric motion, keeping your chest up and avoiding forward shoulder roll.

💡 Form Cues:

• Keep your torso braced—no jerking or using momentum.

• Think of pulling your elbows back and down rather than simply lifting the weight.

• Your head and spine should remain aligned; avoid craning your neck.

• Focus on squeezing the mid-back muscles, not just moving weight.

🔥 Pro Tips:

• Use straps if grip becomes a limiting factor so you can focus on pulling heavier 🔗

• Pair with Swolverine Beta-Alanine to delay muscle fatigue and increase training volume 

• For a lat-focused variation, try a close-neutral grip; for more trap and rhomboid engagement, go wider.

• Control the negative for a better hypertrophic response—especially effective in 8–10 rep ranges 

4. Lat Pulldown

The lat pulldown is a foundational movement for developing the latissimus dorsi—the broadest muscle in the back responsible for width, posture, and pulling strength. While not classified as a compound lift, it remains one of the best isolation-style exercises for hypertrophy in the back.

Research suggests that the lat pulldown is highly effective at activating the lats, especially when proper form, grip, and tempo are applied. It also recruits supporting muscles including the biceps, posterior deltoids, rhomboids, and rotator cuff stabilizers during the movement (Schoenfeld et al., JSCR).

Muscles Worked:

• Latissimus dorsi

• Rhomboids

• Posterior deltoids

• Teres major

• Biceps brachii

• Rotator cuff (stabilizers)

• Core (isometric engagement)

How To Do a Lat Pulldown:

1. Sit down at a lat pulldown machine and adjust the thigh pads so your knees are locked in and feet are flat on the floor.

2. Grab the bar with a grip slightly wider than shoulder width, palms facing away (pronated).

3. Engage your core and lean your torso back slightly—around 20°–30°—to align the pull angle with your lats.

4. Keep a neutral spine and avoid overarching or slouching.

5. Pull the bar downward toward your upper chest, driving your elbows down and back.

6. Focus on scapular retraction and depression—think about squeezing your shoulder blades together.

7. Pause for 1–2 seconds at the bottom to emphasize the contraction.

8. Slowly release the bar to the starting position in a controlled eccentric motion, resisting momentum.

9. Repeat for 8–12 reps, maintaining posture throughout.

💡 Form Cues:

• Lead with your elbows, not your hands, to better target the lats.

• Don’t pull the bar behind your neck—it places strain on the shoulder joint.

• Keep your shoulders down, avoiding elevation or shrugging.

• Use your breath to brace—inhale on the release, exhale as you pull.

🔥 Pro Tips:

• Take Swolverine PRE 20–30 minutes before training to maximize focus, blood flow, and energy 

• Add Swolverine Creatine Monohydrate to increase strength and power output for heavier sets 

• Try tempo sets—3 seconds down, 1-second squeeze—to increase time under tension and improve hypertrophy 

• Want more width? Prioritize pulldowns with wide and neutral grips early in your workout.

5. Seated Cable Row

The seated cable row is a staple back exercise that emphasizes horizontal pulling, making it highly effective for developing the latissimus dorsi, rhomboids, rear delts, and biceps. It also targets forearms and core stabilizers, giving it full upper-body functionality.

Utilizing a cable stack machine, this movement offers constant tension throughout the entire range of motion, which enhances time under tension—a key factor for hypertrophy. EMG (electromyography) studies have shown that the seated cable row can stimulate up to 80% or more of the muscle fibers in the targeted back region, making it an essential exercise for a complete back and biceps workout (Boone et al., Journal of Applied Biomechanics).

Muscles Worked:

• Latissimus dorsi

• Rhomboids

• Posterior deltoids

• Biceps brachii

• Brachialis

• Core (stabilization)

How To Do a Seated Cable Row:

1. Sit on the bench or platform with your feet shoulder-width apart, knees slightly bent.

2. Grasp the handle (typically a V-bar for a close grip, though you can substitute with a wide grip bar).

3. Plant your feet firmly against the platform foothold and brace your core.

4. Pull the handle back toward your lower abdomen or belly button, keeping your torso at a 10–15° lean and your back flat.

5. Drive your elbows backward while keeping them tucked close to your body.

6. Squeeze your shoulder blades together (scapular retraction) and hold for 1–2 seconds at peak contraction.

7. Slowly return the handle forward, allowing your lats and shoulders to stretch fully in the eccentric phase.

8. Repeat for 8–12 controlled reps.

💡 Form Cues:

• Avoid jerking or using momentum—this is about muscle control, not speed.

• Keep your chest tall and spine neutral.

• Do not allow your shoulders to roll forward at any point.

• Think about pulling with your elbows, not your hands.

🔥 Pro Tips:

• Take Swolverine Beta-Alanine before your session to improve muscular endurance and delay fatigue 

• Stack with Swolverine INTRA to boost hydration, recovery, and intra-workout performance 

• Vary your grip—close grip for more depth and thickness, wide grip to engage more of your upper back and rear delts.

• Pause at full contraction for 1–2 seconds to increase time under tension and get more out of each rep 

5 Best Bicep Exercises To Build More Muscle

When it comes to building bigger, more defined biceps, it’s not just about lifting heavy—it’s about selecting the right movements that isolate and contract the muscle through a full range of motion. These five exercises are designed to maximize bicep hypertrophy, improve muscle activation, and help you achieve sleeve-stretching results.

1. Dumbbell Preacher Curl / Concentration Curl

The dumbbell preacher curl and concentration curl are two of the most effective isolation exercises for biceps. Both variations allow you to minimize momentum, reduce assistance from secondary muscles, and directly target the biceps brachii with intense contractions and controlled eccentrics.

This isolation helps produce greater metabolic stress and muscle fiber activation, which are key drivers of muscle hypertrophy (Schoenfeld, Sports Medicine).

Muscles Worked:

• Biceps brachii (long and short head)

• Brachialis (secondary engagement)

• Forearms (stabilization)

How To Do a Dumbbell Preacher Curl:

1. Sit on a preacher bench or set an incline bench to about 55 degrees.

2. Rest your upper arm flat against the pad or bench surface.

3. Hold a dumbbell with a supinated grip (palm facing up).

4. Slowly lower the dumbbell, fully extending your elbow while maintaining control.

5. Curl the dumbbell back up, squeezing your bicep at the top for a strong peak contraction.

6. Avoid swinging or shifting your body—focus solely on the muscle.

7. Complete 10–15 reps per arm for maximum pump and definition.

💡 Form Cues:

• Keep your shoulder stationary—only the elbow should move.

• Control both the concentric (lift) and eccentric (lower) phases.

• Avoid letting the dumbbell rest at the bottom—keep tension constant.

🔥 Pro Tips:

• Take Swolverine INTRA before curls for better muscle endurance and hydration 

• Use Swolverine Citrulline Malate pre-workout to improve blood flow and get a better pump 

• Add a 2-second pause at the top of each rep to maximize peak contraction and hypertrophic stimulus 

• Alternate with concentration curls seated on a bench to further isolate and reduce shoulder involvement

2. Incline Bench Dumbbell Curl

The incline bench dumbbell curl is a powerful bicep builder that increases range of motion and places the biceps in a stretched position—a key factor for triggering muscle hypertrophy. Because your arms move behind the body while seated at an incline, this movement enhances long head bicep activation, which contributes to that peak aesthetic and arm fullness.

Incline curls also minimize momentum, helping to isolate the biceps and maximize contraction with each rep. This is why it’s a favorite among physique athletes and strength coaches.

Muscles Worked:

• Biceps brachii (especially the long head)

• Brachialis

• Forearms (isometric engagement)

How To Do an Incline Dumbbell Curl:

1. Set an incline bench between 55–65 degrees.

2. Grab two dumbbells and sit back with your arms hanging naturally at your sides, slightly behind your torso.

3. Using a supinated grip (palms up), curl the dumbbells toward your shoulders while keeping your elbows fixed.

4. Squeeze your biceps at the top for 1–2 seconds.

5. Slowly lower the weights back to the starting position, feeling a deep stretch at the bottom.

6. Perform 3–4 sets of 10–12 controlled reps.

💡 Form Cues:

• Keep your elbows tucked—avoid letting them drift forward.

• Maintain a neutral spine and avoid leaning forward as you curl.

• Focus on curling through the biceps, not the shoulders or traps.

• Lower the weight with control to maximize eccentric tension.

🔥 Pro Tips:

• Take Swolverine Citrulline Malate pre-workout to improve blood flow and pump 

• Use Swolverine Creatine Monohydrate to support strength and recovery between sets 

• Try alternating arms instead of curling both simultaneously for greater focus and unilateral correction 

• At the end of your set, perform a static hold at mid-range to boost metabolic stress and volume 

3. EZ Bar Curl

The EZ bar curl is a classic mass-building bicep movement and a staple in any effective arm day routine. The unique cambered shape of the EZ bar puts your wrists in a more natural, semi-supinated position, which reduces stress on the wrist and elbow joints while still providing a deep biceps and forearm activation.

Electromyographic (EMG) research shows that EZ bar curls elicit greater activation of the biceps brachii and brachioradialis compared to traditional straight bar curls, making them a more joint-friendly and efficient option for arm growth (Signorile et al., Journal of Strength and Conditioning Research).

Muscles Worked:

• Biceps brachii

• Brachioradialis

• Brachialis

• Forearms

How To Do an EZ Bar Curl:

1. Load an EZ curl bar with an appropriate weight.

2. Stand upright with your feet shoulder-width apart and grip the bar on the angled knurled sections, using a semi-supinated grip (palms up, slightly inward).

3. Start with the bar resting at your thighs, arms fully extended.

4. Curl the bar upward in a controlled motion, keeping your elbows tight to your sides.

5. Squeeze your biceps at the top without letting your elbows drift forward.

6. Slowly lower the bar to the starting position, maintaining full control throughout the eccentric phase.

7. Complete 3–4 sets of 8–10 reps with strict form.

💡 Form Cues:

• Keep your shoulders relaxed—don’t let them elevate as you curl.

• Do not swing the bar—use your biceps to lift, not momentum.

• Elbows should stay locked in place to avoid recruiting the front delts.

🔥 Pro Tips:

• Supplement with Swolverine Creatine Monohydrate to boost muscle strength and size 

• For improved vascularity and pump, take Swolverine Citrulline Malate before your workout 

• Superset with hammer curls to target the brachialis and brachioradialis for overall arm thickness

• Use a slower tempo—try 2 seconds up, 3 seconds down—to enhance time under tension 

4. Twisting Dumbbell Curl (Supinating Curl)

The twisting dumbbell curl, also known as the supinating dumbbell curl, is one of the most effective exercises for building both heads of the biceps brachii while also engaging the forearms. The unique twisting motion targets the long head and short head of the biceps while adding additional stress to the brachioradialis, making it a powerful tool for improving arm shape, strength, and definition.

This movement emphasizes the supination function of the biceps, which is often undertrained with straight-bar curls. If you’re looking for an exercise that builds a bigger peak and improves your pump—this is it.

Muscles Worked:

• Biceps brachii (long and short head)

• Brachioradialis

• Forearms (pronator teres and supinators)

• Brachialis (secondary engagement)

How To Do a Twisting Dumbbell Curl:

1. Stand tall with a dumbbell in each hand, arms fully extended at your sides, palms facing your thighs.

2. Curl one arm upward while simultaneously rotating your wrist, so your palm faces up by the time the dumbbell reaches shoulder height.

3. At the top of the curl, continue the twist slightly inward, so your palm turns toward your chest. Hold the contraction for 1–2 seconds.

4. Slowly lower the dumbbell, reversing the rotation, and return to the starting position.

5. Alternate arms or perform both simultaneously, depending on preference.

6. Complete 10–12 reps per arm for 3–4 sets.

💡 Form Cues:

• Keep your elbows tight to your sides throughout the movement.

• Focus on rotating through the forearm, not just turning your hand.

• Don’t swing—control the weight during both the lift and the descent.

• Stand tall and keep your core braced to minimize body movement.

🔥 Pro Tips:

• Take Swolverine INTRA during training for better hydration and endurance 

• Stack with Swolverine Clean Carbs post-workout to support muscle recovery and glycogen replenishment 

• Squeeze your bicep hard at the top of each rep to increase mind-muscle connection

• For a brutal burnout finisher, alternate arms without rest and add pause holds at the top 

5. Zottman Curl

The Zottman curl is a powerful, multi-phase dumbbell exercise that combines a traditional bicep curl (concentric phase) with a reverse curl (eccentric phase), making it one of the best all-in-one movements for growing both your biceps and forearms.

This hybrid curl targets the biceps brachii during the upward (curling) phase and shifts the focus to the brachialis and brachioradialis during the lowering phase, providing a unique and challenging twist to your typical arm training routine. The Zottman curl is especially useful for improving grip strength, arm thickness, and muscle balance.

Muscles Worked:

• Biceps brachii (concentric phase)

• Brachialis

• Brachioradialis (eccentric phase)

• Forearms (pronator teres, extensors)

How To Do a Zottman Curl:

1. Stand tall holding a dumbbell in each hand, arms fully extended by your sides.

2. Rotate your wrists so your palms face upward (supinated grip).

3. Set your feet shoulder-width apart and brace your core.

4. Curl both dumbbells upward, contracting your biceps with maximum control and no body sway.

5. Pause briefly at the top for a strong peak contraction.

6. Rotate your wrists so your palms face downward (pronated grip).

7. Slowly lower the weights with a controlled reverse curl, emphasizing the eccentric stretch in your forearms.

8. At the bottom, rotate your wrists back to the supinated position and repeat.

9. Perform 3–4 sets of 8–10 reps.

💡 Form Cues:

• Keep your elbows pinned to your sides—no flaring or swinging.

• Focus on the rotation of the wrists at the top and bottom.

• Control the eccentric lowering for greater muscle fiber recruitment.

• Maintain a strong core to prevent rocking or leaning back.

🔥 Pro Tips:

• Take Swolverine Creatine Monohydrate to support power output and muscular endurance 

• Stack with Swolverine INTRA to improve training stamina and hydration during high-rep sets 

• Want stronger forearms? Add a 3-second eccentric to each rep for max overload

• Great as a finisher on arm day to torch both the biceps and forearms 

How Many Reps and Sets for a Back and Biceps Workout

With any well-structured resistance training program, the ultimate goals are to build lean muscle, increase strength, and improve muscular endurance. Your back and biceps workout should be programmed intentionally to match your training experience, volume tolerance, and goals.

Back and Biceps Rep and Set Guidelines

If you're just starting out, follow a basic 3-set structure per exercise, using a 15-12-10 rep scheme. This rep range focuses on building muscular endurance and improving neuromuscular coordination, which lays the groundwork for more advanced strength and hypertrophy protocols.

👉 RELATED ARTICLE: How Many Sets and Reps for Improved Performance

After your first 4–6 weeks of consistent training, consider increasing the training volume by adding a fourth set to each movement. At this point, you’ll also want to begin using progressive overload—gradually increasing the weight over time to continue making gains.

As you shift your goal from endurance to strength and size, lower the reps and increase the load. A sample advanced progression might look like 12-10-10-8, using heavier weights and a slower tempo on the eccentric phase for increased time under tension.

👉 RELATED ARTICLE: How To Create an Effective Split Workout Routine

Programming Volume: Back vs. Biceps

Even though the back and biceps work together on most pulling movements, it’s important to remember that the biceps are a smaller muscle group. They don’t require as much total volume as the back.

A good rule of thumb is to follow a 2:1 ratio of back to biceps exercises in a given workout. For example:

• ✅ 5–6 exercises targeting your back (e.g. pull-ups, rows, pulldowns)

• ✅ 3–4 exercises targeting your biceps (e.g. curls, preacher curls, Zottman curls)

This allows you to train each muscle group with the volume it needs, without overtraining the smaller, more easily fatigued biceps.

🔥 Pro Tips for Programming:

• Supplement with Swolverine BCAA intra-workout to support muscle recovery and endurance 

• For strength-focused days, lower the reps to 6–8 per set and increase rest time to 90–120 seconds

• Use compound lifts like deadlifts and barbell rows early in your workout when energy is highest

• Finish with isolation exercises for the biceps to fully exhaust the muscle and promote growth

Back And Biceps Workout: Takeaway

You'll get the most out of your training split, by working back and biceps together. Since the biceps are the secondary and tertiary mover in all pulling movements with the back, it only makes sense to train them together for maximum efficiency and effectiveness. With progressive overload, high intensity, and proper nutrition, you'll stack gains and a more defined physique quickly.

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