Want to strengthen your back and build bigger biceps but not sure where to start? Whether you’re working out at home with no gear, using a few basic tools, or hitting the gym, this guide has you covered. We’ve broken down the workouts into three levels: one with no equipment, one with minimal equipment (just dumbbells, a yoga mat, a pull-up bar, resistance bands, and a chair), and one for gym-goers with access to full gym equipment.
Let’s keep things simple. For effective back development, your routine should hit:
- Vertical pulling – like pull-ups or lat pulldowns
- Horizontal pulling – like rows
- Lower back activation – such as hip hinges or isometric holds
Each level of this guide focuses on these key areas so you can build a strong, balanced back and sculpted arms no matter your setup.
1. No Equipment Back Workout
No equipment? No problem. You can still work your back and biceps using bodyweight movements that focus on control and muscle activation. These are great for beginners, travelers, or anyone easing into strength training.
Workout Routine:
- Superman Hold
Lie flat on your stomach with your arms extended straight in front. Lift your arms, chest, and legs off the ground and hold for 30 seconds. Do 3 sets. - Superman Arm Variations
While in the Superman position, move your arms from straight ahead (I-position), out to a T-position, then a Y-position. Do 10 slow reps per position for 3 sets. - Prone Arm Circles
Lie face down, lift your chest slightly, and rotate your arms in a wide circle (forwards and backwards). Do 15 reps each direction for 3 sets. - Reverse Snow Angels
From the Superman position, sweep your arms from your sides to overhead and back without touching the ground. Do 10 reps for 3 sets.
Here is a great routine for your back that requires no equipment:
2. Minimal Equipment Back & Biceps Workout
With a few affordable pieces of gear, you can unlock powerful compound movements and resistance training. This setup works great for home gyms and small spaces.
Suggested Gear:
Workout Routine:
- Chin-Ups
Using a pull-up bar with palms facing you, aim for 3 sets of 8-10 reps. Great for hitting both back and biceps. - Australian Pull-Ups (Inverted Rows)
Use the same doorway pull-up bar. Place a chair a few feet in front of the bar. Hook your heels on the chair and grip the bar above you. Pull your chest toward the bar at an angle. Do 3 sets of 10-12 reps. - Bent-Over Dumbbell Rows
Stand with a hip hinge, pull dumbbells to your waist. Do 3 sets of 10 reps. - Dumbbell Reverse Flyes
Squeeze your shoulder blades together. Focus on control. Do 3 sets of 12 reps. - Dumbbell Deadlifts superset with Supermans
Perform 12 dumbbell deadlifts, then immediately drop down into a 30-second Superman hold. Repeat the superset 3 times. - Dumbbell Bicep Curls
Palms forward, curl with control. Do 3 sets of 12 reps. - Hammer Curls
Palms facing each other. Great for biceps and forearms. Do 3 sets of 12 reps.
Here is a routine for your back if you have JUST DUMBBELLS:
3. Gym-Goer Back & Biceps Workout
If you have access to a gym, you can use machines, barbells, and cables to fully target every part of your back and arms. This plan blends heavy lifts and isolation work for optimal results.
Workout Routine:
- Lat Pulldowns
Use a medium or wide grip. Pull down to your chest. Do 3 sets of 10 reps. - Seated Cable Rows
Keep your spine straight, pull elbows back. Do 3 sets of 12 reps. - Bent-Over Barbell Rows
Focus on pulling toward the belly button. Do 3 sets of 10 reps. - Face Pulls
Use a rope at face height. Pull toward your nose. Great for upper back. Do 3 sets of 12-15 reps. - Deadlifts
The king of lower back and posterior chain strength. Focus on form. Do 3 sets of 5-8 reps.(Alternative: Back Hyperextensions – 3 sets of 15 reps) - Barbell or Cable Bicep Curls
Stand tall and avoid swinging. Do 3 sets of 12 reps. - Preacher Curls
Controlled and strict bicep isolation. Do 3 sets of 12 reps.
Bonus: Recovery & Tools That Help
Training hard is only half the battle. Recovery and nutrition matter just as much. We recommend:
- Optimum Nutrition Gold Standard Whey – for post-workout muscle support.
- Harbinger Workout Gloves – to improve grip and reduce hand strain.
Final Thoughts
You don’t need fancy equipment to train your back and biceps effectively. Start with what you have and work your way up. These workouts are scalable, balanced, and perfect for building strength, size, and posture at any level. Stay consistent, fuel up, and you’ll see real results.
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About the Author
I’ve spent years lifting weights, trying out recipes, and putting together workout plans that actually work and feel doable. With a background in biological sciences and biochemistry, I really get how nutrition powers your performance and recovery. My goal is to keep fitness simple, effective, and easy to fit into everyday life—whether that’s through no-equipment workouts, real-food meal prepping, or cutting out the guesswork to help you hit your goals. Everything I share comes from real experience, lots of trial and error, and a genuine passion for building health that lasts.