Hi Freak ! Are you a beginner ? Wondering from where to start your back–bicep workouts ? If yes, Then you are on the right post. In this post you will get a very descriptive workout database for the top back and biceps beginners workouts / exercises.
I will be mentioning top best exercises which you should definitely opt for having a bigger back and bicep with a good form shape.
Many people opt to choose compound body part exercises in a day. Like back–biceps, chest–triceps, shoulders-legs and so on. Being a beginner you might face initial difficulties to identify the exercise sets and data.
I have tried to keep this post as simple as possible, so that it will be easy to guide you. If you are a complete Beginner, I will recommend you to first check out the Basic Beginners Gym post. You will get a clear picture of understanding. So tie your knots and get ready to lift weights. Lets Get Started !
Table of Contents
EXERCISE DATABASE
1. BACK WORKOUT – BEGINNERS
1.1. Pull-ups / Chin-ups
PULL UPS 
CHIN UPS
Although this exercise is very basic but extremely vital. This exercise should be treated as the base back warm-up exercise. Pull-ups / Chin-ups exercise will promote a mature growth of your back muscles and will establish a proper shape. This exercise is a compound form which develops your deltoids, shoulders, arms and bicep muscles.
- Properly grab a handle bar above you and grip it about shoulder-width apart.
- Hang down the bar leaving your body free.
- Raise your feet off the floor by bending your knees slowly.
- Slowly pull yourself up the bar by pulling your elbows.
- Continue moving up and pull yourself all the way up until your chin passes the level of the bar.
- Slowly lower yourself all the way down and bring back your body to initial position. This completes a repetition.
- Exhale on the pulling up motion and inhale on the way down.
Sets / Reps / Rest Duration – 3 sets, 10 – 12 reps, 60-75 seconds rest between each set.
NOTE : During initial phase you might face problem during 10 reps in a single set. But slowly as you start developing muscles and continue your gym sessions you will be habituated. Remember, if you are able to do only 2 or 3 reps just do it. Consider to do as many reps as possible in a single set. However, if you are doing very less reps like 3 or 4 you can increase your set to 4 or 5 sets.
If you are confused between sets, reps and resting period you can have a overview of my “complete beginners guide to gym” post.
1.2. Push-Ups
Again, a very basic exercise but very vital for your back’s initial form and structure.
- Be in the position of a proper push up with your hands together under your chest.
- Extend your arms so that your body is elevated and forms a straight line from your head to your feet.
- Lower your chest towards your hands making sure that you don’t move your elbows out to the sides. Keep your back fixed and straight.
- Slowly move down contracting your back muscles and stop just before your chest touches the floor.
- Hold there for 1-2 seconds and the move back to the starting position slowly.
- Inhale as you bend your elbows to lower your body down to the ground and exhale as you rise back up and return to starting position.
Sets / Reps / Rest Duration – 3 – 4 sets, 10 – 15 reps, 70 seconds rest between each set.
1.3. Wide Grip Lat – Pulldowns
- Adjust your sitting position and sitting pad above your thighs or upper knees properly.
- Grab the bar firmly with a wide grip ( little outwards from your shoulder blades line ).
- Keep your torso upright and retract your shoulder blades.
- Pull the handle bar down slowly in front of you to your upper chest contracting your back muscles.
- Try to squeeze your lats at the end of the movement.
- Move the handle bar upwards and return back to initial position.
- Exhale when you pull the handle bar down and inhale when you move the handle bar upwards.
Sets / Reps / Rest Duration – 3 – 4 sets, 10 – 12 reps, 70 seconds rest between each set.
1.4. Close Grip Lat – Pulldowns
- Adjust your sitting position and sitting pad above your thighs or upper knees properly.
- Grab the bar firmly with a close grip ( little inwards than your chest line ).
- Keep your torso upright and retract your shoulder blades.
- Pull the handle bar down slowly in front of you to your upper chest contracting your back muscles.
- Try to squeeze your lats at the end of the movement.
- Move the handle bar upwards and return back to initial position.
- Exhale when you pull the handle bar down and inhale when you move the handle bar upwards.
Sets / Reps / Rest Duration – 3 – 4 sets, 10 – 12 reps, 70 seconds rest between each set.
If you are confused between sets, reps and resting period you can have a overview of my “complete beginners guide to gym” post (opens in a new tab).
1.5. One – Arm Dumbbell Rows
- Keep a flat bench ready for this exercise and place a dumbbell on the floor to one side of the flat bench. You can choose your weight according to you capacity.
- Keep your left leg on the bench properly in a comfortable position.
- Grab the far side of the flat bench with your left hand and get a good hold of it.
- Bend over so your upper body is parallel with the ground. Try to keep your back little bit curved forward to get a more contraction.
- Pick up the dumbbell in your right hand with a proper grip (palm facing you) and then hold it with your arm extended keeping your back straight.
- Slowly bring the dumbbell up to your chest concentrating on lifting it with your back and contracting your back muscles properly.
- When you make the dumbbell reach to your almost shoulder level at the top of the movement, squeeze your shoulder and back muscles.
- Lower the dumbbell slowly until your arm is fully extended again. This completes your one repetition.
- Repeat the same steps with opposite hand and opposite side for your other back side.
- Exhale and slowly pull the dumbbell upwards. Inhale when lowering down the weight.
Sets / Reps / Rest Duration – 3 – 4 sets, 10 – 12 reps, 60 seconds rest between each set.
1.6. Cable Pulldowns
- Keep your abdominal muscles firm and grab the hand attachments attached with the cable machine.
- Keep an overhand grip about shoulder-width apart making sure to keep your elbows locked and arms straight.
- Slowly pull the cable down to your thighs keeping your hips bent slightly forward while keeping the back straight.
- Concentrate on your back muscles while pulling the cable and contract it as much as possible.
- Hold there for 1 or 2 seconds. Move the cable forward and return back to initial position.
- Breathe out while pulling the cable down and breathe in while moving the cable upwards.
Sets / Reps / Rest Duration – 3 – 4 sets, 10 – 12 reps, 60 – 75 seconds rest between each set.
2. BICEPS WORKOUT – BEGINNERS
2.1. DUMBBELL CURLS
- Stand straight by holding a dumbbell in each hand with your arms hanging by your sides.
- Align your elbows close to your torso and your palms facing forward.
- Keep your upper arms stationary and curl the weights up to shoulder level while contracting your biceps.
- Exhale while you curl the weight up and then inhale as you lower the dumbbell down.
- Return back to the initial position. This completes one set.
If you are confused between reps and sets you can check my Beginners Post first.
Sets / Reps / Rest Duration – 3 sets, 10 – 12 reps, 60-75 seconds rest between each set.
If you are confused between sets, reps and resting period you can have a overview of my “complete beginners guide to gym” post (opens in a new tab).
2.2. CONCENTRATION CURLS
- Sit on a flat bench and bent your knees at 90° with your feet flat on the floor.
- Hold a dumbbell in your hand and place your elbow on the upper part of your thigh.
- Your arm should be extended and in free air while holding the weight off from the floor.
- Slowly move the weight upwards keeping your arm’s elbow fixed.
- Exhale while you curl the weight up and then inhale as you lower the dumbbell down.
- Complete the set and repeat the movement with the other arm.
Sets / Reps / Rest Duration – 3 sets, 10 – 12 reps, 60-75 seconds rest between each set.
2.3. PREACHER CURLS
- Hold a dumbbell / barbell properly in your hand and use a load that you are comfortable to handle with.
- After that grab surface to rest your elbow and the back part of your arm on so your forearm is hanging in front of you when you decline.
- Keep your your wrist completely stable and in line with your arm and elbow.
- After that slowly curl up and raise the dumbbell towards your face.
- Keep your back straight while doing this movement.
- Exhale while you curl the weight up and then inhale as you lower the weight down.
- Slowly lower the dumbbell / barbell back to start position and repeat the exercise.
If you are using a barbell make sure to keep your back straight. Keep the bench at 45 degrees and repeat the exercise as explained above.
Sets / Reps / Rest Duration – 3 sets, 10 – 12 reps, 60-75 seconds rest between each set.
2.4. INCLINE DUMBBELL CURLS
- Sit on an adjustable bench and set it to 45 degrees.
- Hold dumbbell in each hand and sit back on the bench with your feet planted firmly on the floor in front of you.
- Keep your elbows absolutely straight and slowly raise your any of the arm up towards your head, isolating the bicep.
- Squeeze the muscle properly to get the maximum output.
- Hold there for 1- 2 seconds. Focus on your bicep muscle while doing the exercise.
- Exhale while you curl the weight up and then inhale as you lower the weight down.
- Repeat the same steps with your other arm.
Sets / Reps / Rest Duration – 3 sets, 10 – 12 reps, 60-75 seconds rest between each set.
If you are confused between sets, reps and resting period you can have a overview of my “complete beginners guide to gym” post (opens in a new tab).
2.5. SEATED ALTERNATING HAMMER CURL
- Sit on an adjustable bench and set it to 90 degrees preferable.
- Hold dumbbell in each hand and sit back on the bench with your feet planted firmly on the floor in front of you.
- Hold the dumbbells in a proper grip with your palms facing inward.
- Slowly lift one dumbbell up towards your shoulder, isolating the bicep and hold for a second there.
- Return back to the starting position and repeat with the opposite arm.
- Exhale while you curl the weight up and then inhale as you lower the weight down.
Sets / Reps / Rest Duration – 3 sets, 10 – 12 reps, 60-75 seconds rest between each set.
2.6. STANDING BARBELL CURL
- Hold a barbell properly with grip at your shoulder width such that your palms are facing upwards.
- Stand straight with your chest up and back straight.
- Try to keep your upper arms tight to your sides and maintain this position.
- Begin the movement by bringing the barbell up towards your shoulders. Hold there for 1- 2 seconds and contract the bicep muscles properly.
- Slowly return to the starting position.
- Exhale while you curl the weight up and then inhale as you lower the weight down.
Sets / Reps / Rest Duration – 3 sets, 10 – 12 reps, 60-75 seconds rest between each set.
2.7. HAMMER CURL
- Stand / Sit on a bench firmly holding dumbbells in your each hands.
- Hold the dumbbells in a proper grip with your palms facing inward.
- Slowly lift one dumbbell up towards your shoulder, isolating the bicep and hold for a second there.
- Return back to the starting position and repeat with the opposite arm.
- Exhale while you curl the weight up and then inhale as you lower the weight down.
NOTE : You can also move both your hands upwards and downwards at the same time. Make sure to contract your muscles properly.
Sets / Reps / Rest Duration – 3 sets, 10 – 12 reps, 60-75 seconds rest between each set.
2.8. STANDING CABLE CURL
- Stand straight with your feet firmly placed on the floor.
- Keep your back straight and keep your abdominal muscles firm.
- Curl the cable weight slowly upward toward the chest. Remember to move your forearm only, keeping your elbow pivot fixed.
- Hold there for 1 – 2 seconds.
- After that unbend the arms at the elbow to let the cable weight return the arms to the lower resting position. Contract your bicep muscles properly. Also maintain a proper focus while doing any of these exercises.
- Repeat this movement.
- Exhale while you curl the weight up and then inhale as you lower the weight down.
Sets / Reps / Rest Duration – 3 sets, 10 – 12 reps, 60-75 seconds rest between each set.
If you are confused between sets, reps and resting period you can have a overview of my “complete beginners guide to gym” post (opens in a new tab).
Do comment below which exercises you are going to opt for, your views, queries and suggestions !
Get ready to lift hard and grow a massive back – biceps. All the Best !
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More From My Blog’s Workout Section :
Reduce Abdominal Fat, Complete Guide To Beginners Gym, Top Chest Workouts, Best Bicep Workouts, Best Tricep Exercises, Returning To The Gym Post-Lockdown (COVID-19), DOMS, Maximize Muscle Pump
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