25-Minute Back and Bicep Workout (Athlete 25 Day 7)
This back and bicep workout is designed to strengthen the upper-body pull muscles, improve posture and build functional strength for everyday life. It targets the lats, rhomboids, traps and biceps to build a strong upper body at home. This quick and effective home workout is perfect for anyone who wants to feel stronger, improve their posture and work toward mastering pull-ups.
This is DAY 7 of my Athlete 25 Program.
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It’s Day 7 of my Athlete 25 Program, and I’m fired up because today is all about the back and biceps. This back and bicep workout is one of my favorites because it strengthens 2 of the most important muscle groups for posture, performance and everyday strength.
As a mom and a trainer who’s passionate about strength training, I’ve learned how essential it is to build a strong upper body – especially the pulling muscles. The back and biceps work together to create balance and stability through the upper body, and that translates into better movement patterns in daily life. Carrying kids, lifting groceries, pulling yourself up, even just standing tall – all of it becomes easier when the back and biceps are strong and activated.
One of the biggest reasons I emphasize these workouts is better posture. A strong back directly combats rounded shoulders and that “tech neck” posture so many people develop from sitting, scrolling and hunching over screens. Strengthening the lats, rhomboids and traps helps pull the shoulders back into alignment, creating an open posture. Pair that with strong biceps, and you build both aesthetic tone and real-world function.
And yes – this workout includes a lot of pull-ups (I’m a big believer in them!). They’re incredibly tough and humbling, but I believe everyone should strive for them. Pull-ups are one of the most empowering strength exercises because they require full-body coordination, grip strength and core control. Even if you start with band-assisted or inverted rows, the process of training toward a pull-up will completely transform your upper-body strength and confidence.
When it’s time to grab your dumbbells today, don’t be shy with the weight. You should feel those last 2-3 reps challenge you. That’s where the change happens.
Workout Details
Challenge your upper-body strength at home with this back and bicep workout.
I suggest doing this upper-body pull workout once a week as part of a well-rounded workout routine.
Workout Equipment
Medium-to-Heavy Dumbbells. I’m using 15-25 lbs. Optional pull-up bar with pull-up assist band (long loop resistance band) if needed (discount code: NML).
Workout Instructions
Follow along with the guided 25-Minute Back and Bicep Workout on YouTube, led by me — your certified personal trainer, Lindsey Bomgren.
Your Workout Looks Like This:
- 2 Upper Body Pull Circuits
- 3 Exercises Per Circuit
- 1 Power Move Between Circuits
- Rep Drop Ladder (Perform each exercise for 10 reps, then 8 reps, then 6 reps.)
- Trisets (Repeat each strength exercise x3 sets.)
Workout Outline
1. Single-Arm Back Row and Snatch
Targets: Lats, shoulders, biceps, traps, core and glutes.
How To Do a Single-Arm Back Row and Snatch
- Stand with your feet hip-width apart, holding a dumbbell in your right hand. Soften your knees and hinge forward at the hips, keeping your back flat and core engaged. Let the dumbbell hang naturally in front of your shin.
- From here, perform 5 single-arm rows. Pull the dumbbell up toward your ribcage, keeping your elbow close to your body and shoulder blades squeezed together at the top. Lower the weight back down with control after each rep.
- After the fifth row, transition immediately into an overhead snatch. Drive through your hips and legs to powerfully lift the dumbbell overhead in one smooth motion, finishing with your arm extended and bicep by your ear. Lower the dumbbell back down safely to your starting position.
- Then switch sides, holding the dumbbell in your left hand. Perform 5 single-arm rows, followed by one overhead snatch on the left side.
- Maintain a strong core and controlled breathing throughout the movement, focusing on power through the hips and stability through the shoulders.
Modification: Omit the overhead snatch and perform dumbbell cleans, cleaning the weight up to shoulder height.
2. Pull-Ups
Targets: Latissimus dorsi (lats), erector spinae, trapezius (traps), biceps, pectoralis major and minor (chest) and core.
How To Do A Pull-Up
- Start standing underneath your pull-up bar, feet hip-width apart, neck and shoulders relaxed.
- Reach up and grip the pull-up bar. An overhand grip, with palms facing away from your body, is a true pull-up grip and will focus more on the back muscles. Allow your body to hang freely with your arms fully extended.
- Initiate the pull-up by squeezing your shoulder blades together and pulling your chest towards the bar. Keep your elbows pointed downward throughout the movement.
- Continue to pull your body, pulling your chest up until your chin is above the bar, or as high as you can comfortably go. Keep your core engaged and your body straight throughout the movement.
- Slowly lower yourself back down to the starting position, extending your arms fully.
Modification: Option to perform a dumbbell back row and clean.
3. Bicep Curls
Targets: The biceps brachii (the front of your arms or the long head of the biceps muscle).
How To Do A Bicep Curl
- Start standing with your feet shoulder-width apart and your core engaged. Hold a dumbbell in each hand at your sides, palms facing outward (underhand grip or supinated grip).
- Exhale, squeezing the biceps muscle to curl the weights up to shoulder height. Think about keeping your elbows tucked into your sides and your shoulder blades pulled down.
- Rotate the palms so that they’re now facing in and slowly lower the dumbbells down to your sides.
- Rotate the palms back out to return to the starting position and repeat.
4. Reverse Grip Back Rows
Targets: Mid-back, latissimus dorsi (lats), trapezius (middle and lower), rhomboids, biceps and forearms.
How To Do A Reverse Grip Back Row
- Stand with your feet hip-width apart and your knees slightly bent.
- Grip a set of dumbbells, palms facing out away from the body.
- Hinge at the hips until your chest is parallel to the floor (neck in line with your spine, flat back, and belly button and rib cage pulled in).
- Pull the weights back towards your hips, squeezing the shoulder blades together.
- Slowly lower the dumbbells back down to the starting position.
5. Concentration Curls
Targets: Both the long and short heads of the bicep muscle (upper arm).
How To Do A Concentration Curl
- Start in a kneeling position, left knee on the mat and right knee in line with your hip, right foot flat on the mat. Hold one dumbbell in your right hand, palm facing out.
- Slightly hinge forward at the hips and press your right elbow into the inside of your right thigh.
- Curl your right palm up towards your right shoulder.
- Lower the dumbbell back down with control as you return to the starting position.
6. Back Fly
Targets: Posterior deltoids (rear shoulders), rhomboids, trapezius muscles, rotator cuff muscles and triceps.
How To Do A Back Fly
- Stand with your feet slightly wider than shoulder-width apart, knees slightly bent. Grip a set of dumbbells, palms facing in towards each other. Hinge forward at the hips.
- Open your arms and squeeze your shoulder blades together as you raise the dumbbells. Aim to bring the dumbbells just to shoulder height.
- With control, slowly lower the dumbbells back down, returning to the starting position.
7. Burpee and Back Row
Targets: Chest, shoulders, back, biceps, triceps, core, glutes, quads and hamstrings.
How To Do A Burpee and Back Row
- Stand tall with a dumbbell in each hand, arms at your sides and feet hip-width apart. Engage your core and keep your chest lifted.
- Lower into a squat and jump your feet back into a high plank position, keeping your body in a straight line from head to heels.
- From here, perform a single-arm row by pulling the dumbbell in your right hand back toward your right hip, keeping your elbow close to your body and hips steady. Lower the dumbbell back down with control.
- Jump your feet forward toward your hands, driving through your heels to stand tall. As you rise, pull the dumbbells up along your legs in a smooth motion, finishing with the dumbbells at your hips.
- Jump back into high plank and perform the dumbbell row on your left arm.
- Continue alternating sides with each rep, keeping your movements strong, controlled and coordinated.
FAQs
What exercises are best for a back and bicep workout?
Some of the most effective back and bicep exercises include dumbbell rows, pull-ups or assisted pull-ups, lat pulldowns, hammer curls and bicep curls. These exercises target the major pulling muscles of the back and arms, helping build strength and improve posture.
How often should I train my back and biceps?
For most people, 1-2 focused back and bicep workouts per week is great. If you’re lifting heavy enough to build muscle, this gives the muscles enough time to recover. The key is training with enough resistance so the last few reps of each set feel challenging without compromising your form.
Why are back and bicep workouts important?
Strengthening the back and biceps helps correct rounded shoulders, supports better posture and builds functional strength for everyday tasks. Strengthening these muscles also prevents common upper-body aches and imbalances, and helps you avoid injury.
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