Do Like to You Find The Best Back And Bicep Workout For Women?

To consume fat and build up a beautiful figure, you need the best back and bicep workout, which tones your arms and back muscles. Strongback and biceps are not only significant for a well-adjusted body, but they’re also your utmost guard against cramp, damage, fracture, and poor posture for years to come. Still, without the gym, it can seem challenging to perform TRX bicep workouts at home. But that is not all. You don’t need tonnage loads or any appliance to perform these workouts; however, you can do a TRX bicep and back workout with no weights at home or anyplace. This workout emphasizes constructing strength and lean muscle tissue in the rhomboids, lower back, forearms, and heads of the biceps and shoulders.

Back And Bicep Workout - barbell workouts

Explosive Back And Bicep Workout

Depending on your objectives, back, biceps, and arm muscles should be done one time if beginner otherwise 2 to 3 times each week. Ensure all developments get a full extension to stretch the muscle and use various shoulder positions.


For the workout, complete at least eight rounds of push-up and take 45 seconds between each set.  Do this workout daily for steady results.

Decline Push-up

Decline pushup is just like a standard pushup, but actually, it is more challenging. To make this move, all you need is a strong bench. For decline push up, step your feet up on the bench and do your pushups as usual.

The ordinary pushups work at once on your shoulders, core, and chest. But decline pushups dispense the activity to your front half; provide your biceps with a vigorous workout. This is the best bicep workout for peak results.

Bodyweight Back And Bicep Workout

Relying on the bodyweight back and bicep workout of your body makes things secured and smooth than using heavy tools or machinery. There are no equipment back and biceps workouts, and you can do these bicep workouts at home.

Side Plank

You don’t have to do numerous exercises; use your arms and attempt this bodyweight exercise loaded with full-body moves that will tone your arms, back, and characterized shoulders. Extend your back, chest, and arms for few minutes lay on the floor with the support of one stretched arm. Perform this a few times through first by the right arm and then by the left arm for 2 to three minutes.


Planks work with best without any doubt and this back workout needs no weights. Yet they additionally give your biceps a significant lift. Start in the inclined situation, with hands on the floor and elbows under shoulders at a 90-degree point. Keeps your spine corresponding with the floor. Draw your belly button in and out. Hold as long as you can, and take a break of one minute. Repeat this process for few times. You can easily do this bicep workout at home.


This Chaturanga resembles plank, and this move will work for your lower back and biceps.

  1. Start in a normal inclined position; put your hands on the floor, your elbows should be under shoulders at 90 degrees.
  2. Lower yourself down, so your elbows sit at similar stature as your sides.
  3. Align your chest, upper arms, shoulders, elbows, and a plank position to push back up.

Back And Bicep Workout Female

For female best back and biceps exercise centers around developing strength and lean muscle tissue, lower back, rhomboids, the two tops of the biceps, shoulders, and the lower back. These are no equipment back workouts and best for females.

Lateral Plank Walk

The lateral plank walk seems funny enough, but it will have your biceps, triceps, and back in no time. This is an incredible workout for the lower back and biceps; you can do this biceps workout at home.

  1. Take the position of normal plank position; put your hands on the floor, and your elbows should be under your shoulders at a 90-degree angle and backbone straight.
  2. Hold your chin straight and then start walking.
  3. Move your right leg and then arm about one foot. Do the same for the left leg and arm. Keep on moving several times.

Inverted Row

The inverted row is perfect for you if you can’t do a classic pull up. All you need for the inverted row is a bar of waist height. A back and bicep workout is an excellent method to improve both biceps back-of-the body muscle and increase strength in your arms. You need two balanced dumbbells, a resistance band. This workout has superset as well.

  1. Place both ends of the bar on some support; you can use two couches.
  2. Then lay face-up on the ground under the bar. Hold the bar with your hands a little broader than the width of your shoulder and palms facing away.
  3. To keep your body straight, hold your abs and butt. Lift yourself till your chest contact the bar.
  4. After touching the bar, gradually lower yourself down. Repeat this process several times for the best results.

Back And Bicep Workout With Dumbbells

Superset 1 includes eight repetitions on both sides of the row and then performs about 12–15 repetitions of the shoulder without resting. Rest for about one minute and again do the same. Complete at least three rounds.

For Superset 2, you need to complete about ten times of the pullover and do 12 reps on both sides without resting. Take a rest for one minute and start again. Complete about three circles.

For the finisher, perform about 12–15 reps of the bicep curl on both sides. Then take a rest for one minute. Do the same for three sets.

Back And Bicep Workout Beginner

Here are some easy and simple workouts for you if you are a beginner, which work a lot.

Bicep Curls

Back And Bicep Workout - bicep curls

For bicep curls stand up and put your legs apart.

  1. Hold a dumbbell, but if you don’t have a dumbbell, hold a bottle in each hand with your palms facing up. Keep your chest straight and back vertical.
  2. Then bend your both elbow and bend the weights up to your shoulders.
  3. Lower the dumbbells or bottle back to the initial position. Repeat these bicep curls ten times.

Bent Over Rows

  1. Stand up and put your legs at shoulder-width apart with your knees somewhat bent.
  2. Grasp a dumbbell in both hands. Now from your hips, bend forward, and keep your back upright. Your palms should face your body, and your arms hang down.
  3. Pull the dumbbell towards your chest, holding your shoulder together.
  4. Then, lower the weight to starting position and repeat these bent-over rows ten times.

Back And Bicep At Home

Back and biceps workout has various benefits despite the benefit of a steady and firm back and finer biceps.


  1. Put your legs apart and bent over rows, grip dumbbells or bottles.
  2. Put both hands in your front, facing your legs.
  3. Now bend onward and lower the dumbbells or bottles back to the initial position.
  4. Repeat deadlifts move ten times.


The pullover is a tremendous workout; when you can’t join the gym, don’t worry. This will work great for you.

  1. Just lie on the exercise mat on one side with a dumbbell.
  2. Grab the dumbbell with both hands. Keep your feet apart, equal to the width of the hip. High weight dumbbell into the air straight above the shoulders, and straighten your arms.
  3. Gradually bring the weight over your head and regularly touch it to the ground.
  4. Then bring the dumbbell back to the initial point. Do the same at least ten times.

Back and Bicep Superset Workout

There are many workouts having supersets and works a lot for your biceps and back. You’ll complete two activities for a muscle group, one after the other.  Supersets are incredible for individuals who are in a rush however need to do a few exercises.

Superset 1

These movements will benefit your back, shoulders, and arms. It would be best if you had dumbbells for this workout. Place your left foot in front with your knee bent, and hold a dumbbell in your right hand. Keep your back erect and the core tight, pull the elbow up in a paddling motion and lower it. Repeat for ten sets.

Back And Bicep Workout - Barbell High Row

Barbell High Row

  1. Stand straight with your legs a little apart. You can use either a barbell or a dumbbell.
  2. Grasp the barbell with grip, and face your palms toward your thighs.
  3. Curve your knees to some extent and bring your chest forward and back align to the floor.
  4. Extend your shoulder and involve the back while pulling the weight in the direction of your chest. Then lower the dumbbell and repeat ten times.
  5. After completing, repeat the superset 1.

Superset 2

In the second superset, complete additional row variations to work the back and the shoulders. This workout is mainly done with a barbell and dumbbells.

  1. Stand straight, hold the dumbbell in your hands and face your palms to the body.
  2. Also, engage your abdominals; lift the dumbbell toward the chin. Stop for a while when the weight reaches shoulder height.
  3. Then return the dumbbell to the initial point and repeat ten times.

T-Pulls and Y-Pulls

It would help if you had a resistance band or TRX straps for this workout.

  1. Extend your legs in front of you.
  2. Hook band around each foot, and hold one end of the band in hands. Keep back straight, involve your middle and upper back and open your arms like a T-shape.
  3. Return to the initial point and repeat, but now bring your arms in a Y-shape.
  4. Continue alternating T-pulls and Y-pulls ten times and again start the superset.

Back and Bicep Workout Bodybuilding

Lat Pulldown

It’s a great workout; even you can start lat pulldown with low weights and get good results for your back, arms and shoulders.

While doing this workout, don’t lean back too much. Keep your back upright by gradually leaning back. Stretch on your lats and pull the bar down equal to the chest. Repeat this about ten times.

Close Grip Lat Pulldown

This workout works the same as the lat pulldown but needs a firm grip. It will focus on lower lats and give remarkable stretch at the bottom. Squeeze your muscles while gripping and slowly lean back. When performing close-grip lat pulldown, you will feel a stretch on lats. Repeat this workout 10 to 12 times.

What Are The Alternative Workouts For Back And Bicep?

Usually, the best biceps and back workouts commence with paddling or pulldown exercises to hit the back muscles. Your arms will fatigue if you start a biceps workout at once. Before a heavy workout, warmup is a must that trains your back and biceps.

There are many alternative workouts for the back and bicep, like horizontal pulls, vertical pulls, pullups, chin-ups and lat pulldowns, straight-arm pulldowns, pullovers, standard curls, hammers curls, incline curls, and many more.  These all workouts are super best for your biceps and triceps and need no equipment. Plus you can do these all workouts at home with peak results.

Final Thoughts

Developing back and bicep muscles might be gendered. And back and bicep workout pan might be seen as ideally for men. However, women can also do those workouts to keep their muscles lean and stronger. The workouts mentioned above might be difficult but women can do them to realize various benefits.

There are exercises that are solely good for only the biceps muscles. And there are exercises that can work both muscles. For instance, exercises such as push-ups can work both the back and biceps muscles. Such exercises make it easier to hit 2 birds with one stone. However, focusing on particular muscles also makes it easy to track your progress.

Which back and bicep workout have you tried? Share your experience below.

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