Unlock Insane Upper Body Gains with These 4 Back and Biceps Moves You’ve Never Tried Before!
Let me toss you a curveball—how often have you found yourself crashing leg day like it’s some sort of sacred ritual, only to totally ghost your upper body? Yeah, me too. We’ve all been those squat-and-hip-thrust fanatics, but hear me out: neglecting your back and biceps is like rocking a killer car with a busted steering wheel. Your back supports your spine—yep, that central pillar of every move you make—and weak muscles there mean you’re dancing dangerously close to injury and pain. Meghan Voell, a certified personal trainer, dropped some truth bombs about how vital these muscle groups are, and it’s enough to make you rethink your entire routine. Plus, your back and biceps? They’re the ultimate dynamic duo—working hand-in-hand to keep your pulls strong and your workouts efficient. Ready to torch that upper body the smart way? Our fast, no-nonsense 4-exercise plan will have you crushing your posterior chain in no time. Dive in and let’s get those gains on lock! LEARN MORE
You might love leg day (we do, too!), but you’re selling yourself short of the major health benefits associated with training your upper body if you’re constantly opting for hip thrusts and squats. That’s especially true if you’re neglecting your back and biceps.
These two major muscle groups are used all the time in our daily routines, and support our spine—vital to the effectiveness of your physical activity. “All movement derives from your spine, and if your back muscles are weak, your spine is going to move more than it should, leading to injuries and back pain,” Meghan Voell, CPT, ACE-certified personal trainer, previously told Women’s Health.
Your back and biceps make a great pair in the gym, too. They’re both heavily involved in motions that require pulling towards the back of the body, and “work synergistically to execute the movement, and by training both together, you can maximize both effectiveness and efficiency in your workout,” says Samantha Rothberg, CSCS, a certified strength and conditioning specialist and founder of Samantha Rothberg Fitness.
Need a quick back and biceps workout? Our trainers have you covered with this easy, 4-exercise workout that will torch your upper body and strengthen your posterior chain.
Instructions: Do the following exercises in order, completing the prescribed reps and sets for each exercise before moving on to the next.
Pull-Up
How to:
- Place hands about shoulder width apart on the bar.
- As you hang, create full body tension by squeezing your legs together, and pulling your shoulders away from your ears.
- Think about driving your elbows down toward the floor until your chin is up above the bar. (Tip: Use a resistance band looped around the bar or a pull-up machine to assist as you build strength.)
- Slowly lower down until your elbows are fully extended. That’s 1 rep. Aim for 3 to 4 sets of 4 to 6 reps.
Why it’s effective: The pull-up really is the holy grail of upper body exercises—it builds strength in almost every muscle from the waist up. They can be intimidating, sure, but with our Ultimate Pull-Up Plan, you too can master this challenging move.
Alternating Bent-Over Row
How to:
- Stand with feet slightly wider than hip-width apart, knees slightly bent, with a dumbbell in each hand.
- Hinge hips forward. Try to make your torso just slightly above parallel with the floor. Squeeze glutes and core to hold this position, and keep your neck neutral.
- Drive your elbow back by squeezing your shoulder blade in towards the other to bring one dumbbell up to your ribcage. Pause, and lower back to the start.
- Repeat on the other side. That’s 1 rep. Aim for 3 sets of 6 to 8 reps.
Why it’s effective: This move targets the back muscles, including the lats, rhomboids, and traps, with the biceps as the secondary mover, says Rothberg. The alternating motion also engages your core, she adds.
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Reverse Fly
How to:
- Stand with feet hip-width apart, holding a pair of dumbbells at sides.
- Hinge hips forward. Try to make your torso just slightly above parallel with the floor. Squeeze glutes and core to hold this position and keep your neck neutral.
- Maintaining a slight bend at the elbows, squeeze the shoulder blades together to pull the arms out to the sides.
- Lower with control to return to start. That’s 1 rep. Aim for 3 sets of 8 to 10 reps.
Why it’s effective: The reverse fly targets the rear deltoids, which supports shoulder stability and builds strength in the upper back.
Biceps Curl
How to:
- Stand with feet hip-width apart, holding a pair of dumbbells at sides. Squeeze your shoulder blades together to stay upright.
- Lock your upper arms against your ribcage. Bend at the elbow to bring weights up toward shoulders. Squeeze biceps at the top.
- Slowly lower the dumbbells to return to start. That’s 1 rep. Aim for 3 sets of 12 to 15 reps.
Why it’s effective: The biceps curl is a classic for a reason, says Rothberg. Not only does it target the biceps to build strength and definition, but it also improves your grip strength.
Cori Ritchey, C.S.C.S., is an Associate Health & Fitness Editor at Men’s Health, a certified strength and condition coach, and group fitness instructor. She reports on topics regarding health, nutrition, mental health, fitness, sex, and relationships. You can find more of her work in HealthCentral, Livestrong, Self, and others.
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