back and bicep workout

Get a Strong Back and Bicep Workout in Only 30 Minutes

If you’re pressed for time, but still want to strengthen your back and biceps, then check out this quick and effective workout that takes only 30 minutes to complete! With moves that focus on the muscles in both your upper and lower body, this back and bicep workout is sure to keep you fit, lean, and healthy no matter how busy your schedule gets.
A great back and bicep workout can be done in only 30 minutes—all you need are some free weights and open space at home or the gym. I’ve designed this workout specifically with those goals in mind, so it won’t take up more than half an hour of your day but will still build your strength in key areas like your arms, shoulders, and core. Let’s get started!

Warm-up – Back and Bicep Workout

warm up exercise
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Once you’ve cleared your mind with meditation, it’s time to work up a sweat. Grab your towel and jump rope for 10 minutes, or simply do jumping jacks until you start feeling energized. It’s important that we get moving when we wake up because our muscles are stiffer than they were when we went to sleep

A little physical activity will get your blood flowing throughout your body and give you more energy for weight training. Plus, jumping jacks burn around 100 calories in just 10 minutes! Try doing three sets of 10 reps—it might be all you need! If you want an even bigger calorie burn, take a look at these best ways to build Strength with 10 effective methods.

Today’s workout: Today we are going to focus on the back and biceps, which is a great combination because they complement each other well. This means that if one muscle group is lagging behind (for example your biceps), then working out your back can help bring up your lagging muscle group (biceps).
We want both groups strong so today we will be focusing on both equally! Don’t worry about trying to spot reduce fat either – there’s no way to spot reduce fat as such areas like abs or arms require hard work from ALL over.

safety tips

If you want to start your workout off right, make sure that you’re warming up before you jump into it. Warming up will help to prevent injury, prepare your body for what’s ahead, and get your mind ready. For example, if you are going to do a back workout with weights, take some time warming up your core by doing crunches or planks before moving on with other exercises.

The Workout

First, let’s look at what you will be doing:

  • Rows and Pull-Ups— 3×10
  • Reps Straight-Arm Pulldown with Barbell — 3×8
  • Reps Lat Pulldown Machine — 3×12
  • Reps Bent-Over Row — 3×10
  • Reps Upright Row (with Dumbbells) — 1×15
  • Rep Cable Curl – 2 x 12 reps
  • Triceps Pushdowns – 2 x 12 reps

Now here’s how to do it: Do three sets of 10 reps each on barbell rows with 8-pound dumbbells. Rest 60 seconds between sets.

Rows and Pull-Ups— 3×10

back and bicep workout

It’s hard to build back muscles without giving rows and pull-ups some attention. The first step is mastering proper form. Start with your arms fully extended while holding onto any type of bar or handle (such as at a gym or with an assisted pull-up machine). Bend at your elbows, hinging at your hips, until your chest nearly touches your hands. Squeeze for one second at that position before slowly pulling yourself back up again using just your arms.

Also Read: Best Ways to Build Strength: 10 Effective Methods

Reps Straight-Arm Pulldown with Barbell — 3×8

Connect the EZ-bar attachment and set the cable pulley to the top of the pole. Turn to face the cable pulley. Standing one step away, plant both feet on the floor slightly further than shoulder-width apart.

Place both hands on the bar with an overhand grip (palms facing down), ensuring that they are slightly wider than your body. Bend at both the hips and knees and lean forward to 45-degrees. While maintaining a slight bend in your elbows, extend your arms to bring the bar to head height. This is your starting position.

Also Read: 8 Effective Body Building Tips For Beginners Starting From Scratch

Inhale. Exhale. Without changing the angle at your elbow, pull the bar in towards your legs until your elbows are in close contact with the sides of your body.

Inhale. Slowly lower the bar to return to the starting position. Repeat for the specified number of repetitions.

Reps Lat Pulldown Machine — 3×12

Sit at a lat pulldown machine. Grasp bar with an overhand grip, hands shoulder-width apart. Sit tall with core engaged, back straight. Pull the bar down toward the upper chest; keep elbows wide and torso still as you do so. Return to start. Repeat for 3 sets of 12 reps each (total of 36 reps). Do 4-6 days per week.

Reps Bent-Over Row — 3×10

Stand with your feet hip-width apart, knees slightly bent, holding dumbbells at your sides. Bend forward from your hips so that your torso is almost parallel to the floor. Row one dumbbell up toward your chest by pulling it across your body with straight arms. Lower it back down and repeat on another side until the set is complete. Alternating Forward Lunge — 3×10: Grab dumbbells and stand with legs hip-width apart, holding them at arm’s length at your sides.

Also Read: The 20 Best Bicep Workouts for Greater Growth

Reps Upright Row (with Dumbbells) — 1×15

Lying face-up on an exercise bench, hold two dumbbells at your sides with your palms facing forward. Lift both dumbbells straight up until they’re directly above your shoulders, and then lower them back down. (Do 15 reps) Tips: Keep your arms slightly bent as you lift, but not so much that it strains or hurts your elbows.

Rep Cable Curl – 2 x 12 reps

With a cable machine, grab two cables with an overhand grip that’s just beyond shoulder width. Stand straight with your feet hip-width apart, knees slightly bent. Push your hips back, bend at your knees, and lower your torso until it’s almost parallel to the floor, then pull your shoulders back slightly—it should look like you’re moving into a crouch. Without letting your upper arms move forward past your sides, curl both cables toward your shoulders as you squeeze your biceps.

Triceps Pushdowns – 2 x 12 reps

Stand facing away from a high pulley with your feet hip-width apart. Grasp both ends of an EZ-curl bar attached to it with palms facing out; arms fully extended at your sides, elbows locked. Keeping upper arms still, slowly bend wrists back as you pull the bar down to the top of thighs; lead with elbows. Return to start by straightening wrists again. That’s one rep.

Exercises for the lats

Barbell bent-over row: Grab a barbell with an overhand grip that’s just beyond shoulder width. Stand up straight with knees slightly bent. Bend forward at your hips until your torso is nearly parallel to the floor, then pull your torso back up to stand while squeezing your shoulder blades together.

You should feel tension on your lats during each part of the movement; keep your chest high throughout so you don’t hyperextend at top of the lift. Perform 12 reps; 2 sets total. Rest 45 seconds between sets if needed. This move works more than just your lats—it also engages other core muscles and increases balance.

Safety tip

The lat pulldown can be tough on your lower back, so you need to be careful. Before starting your lats workout, warm up with light cardio and some stretching. Your goal should be to work out hard, but not too hard. You may have soreness for a few days after working out, but that’s okay. This is normal—it means you challenged yourself enough in your workout!

Exercises for the lower back

Often neglected by bodybuilders, back workouts are critical for a complete physique. And it’s not just about aesthetics; strengthening your lower back muscles will help prevent injuries during more dynamic movements like squats, deadlifts, or bench presses.

Also Read: 8 Effective Body Building Tips For Beginners Starting From Scratch

The three exercises below target different areas of your back (upper, middle, lower), so you can incorporate them into your regular routine as part of larger supersets or circuits.
Each exercise can be performed using either dumbbells or barbells; choose whichever type you have access to. Do eight reps of each exercise before moving on to the next one—resting for only 60 seconds between sets—and then repeat with light weights (20 percent lighter than your usual) for another five sets.

Safety tips

When it comes to back exercises, there are two things that you should pay attention to. The first is how your knees, hips, and lower back feel when doing any exercise. If anything feels uncomfortable or painful during an exercise, either stop or ask for modifications from your trainer. The second thing you should consider when performing back exercises is what muscles you’re targeting with each exercise.

Exercises for the arms

Arms are one of those body parts that many guys want to show off with impressive muscle definition, but for some reason, it’s easy for arms to get ignored during workouts. But no matter how hard you work your chest, back, or legs, you won’t be satisfied until you’ve at least made an effort to pack on some quality size in your guns.

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To do just that and start building powerful triceps and biceps right away, take these three exercises. You can use them as is or as part of a larger routine that also includes cardio. Remember, though—no workout plan is worth anything if you don’t do it consistently!

Safety tip

Do not bounce or throw your body weight on any movement. It’s important that you have perfect form in each exercise, so try to go slow while doing these movements. The less momentum you use, the more work you’ll get done with each movement. And don’t forget to breathe!


After each exercise, spend 60 seconds cooling down by either walking around, gently raising your arm over your head, or taking deep breaths. You want to bring your heart rate back down gradually—otherwise, you risk fainting. That’s one reason why strength training is done after cardiovascular exercises like running or cycling. After doing cardio and strength training circuits for 10 weeks straight, I’m a huge fan of taking some time off and letting my body recover from all that hard work!

Brief Conclusion:

This back and bicep workout is easy enough for beginners, but hard enough for people who have been working out for years. If you’re looking for a way to blast your back and biceps in under an hour, I highly recommend you give it a try. You will be surprised by how strong you feel in only thirty minutes.

This can easily become your go-to workout when you need that extra boost of energy or if time is tight. Try it with weights, your body weight, or even no equipment at all. You won’t regret it! Do yourself a favor today and lift something heavy! It doesn’t matter what – just get up off that chair and do something active! After all – strength training changes everything.

4 thoughts on “Get a Strong Back and Bicep Workout in Only 30 Minutes”

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