Free routine
Back and biceps workout
A back and biceps session, run the way the STRNTH app runs it. Set your weight and reps, log each set and rest. This is the app experience, free in your browser.
Get this in your pocket with STRNTH
This page shows how STRNTH runs a workout, but it saves nothing. Install the app and it remembers every set, suggests your next weight for you and tracks your back and biceps work across the weeks.
What is a back and biceps day?
A back and biceps day trains the back and the biceps together in one pull session. Both muscle groups work when you pull a weight towards you, so it makes sense to train them on the same day. The back does the heavy work and the biceps help on every pull, then get their own direct sets at the end.
How to run the session
Start with the deadlift while you are fresh, then work through the rows and pulls, and finish with the curls. Set your weight and reps on each set with the steppers, log the set, then tap the 90 second rest. Rest longer on the deadlift and the rows, where most of the strength is built.
Picking your weights
Choose a weight where the last rep of each set is hard but still clean. Add a little when you finish every set with good form, and hold the weight when form slips. The progressive overload calculator works out your next weight for you.
Where the app takes over
This page runs one session in the browser and forgets it on reload. The STRNTH app logs every set and suggests your next weight. Pair this with the push pull legs routine for the full week. Browse the programmes for a complete plan.
Common questions
What muscles does a back and biceps day work?
It works the whole back, from the lats and traps to the rear shoulders, along with the biceps. These are the muscles that pull a weight towards you.
How often should I train back and biceps?
Once or twice a week works well. Leave at least a couple of days between sessions so the muscles recover before you train them again.
Do I need to deadlift?
No. The deadlift is a strong start but you can swap it for a Romanian deadlift or a rack pull, or drop it if your lower back needs a rest.
Can beginners do this workout?
Yes. Start light, focus on clean form and add weight only when the sets feel controlled. Use a machine version of any lift you find awkward.