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Beginner’s Back and Bicep Workout

2020-09-21 | By: Snap Fitness

A common approach to a gym schedule is to target specific muscle groups each day. This ensures all 6 major muscle groups are worked out.

For a beginner, it’s important to understand the benefits of a workout schedule. A typical beginners workout schedule may look like this:           








Chest, shoulder & triceps




     Back & Biceps



This break up sees you focus on key muscle groups once every week, with one day dedicated to cardio. There are ample rest days to give your body time to recover between workout days.

Is it good to workout back and biceps together?

The combination of muscles being worked out together ensures there’s not too much muscle fatigue, and muscles that work together are getting worked out together. Most exercises that work on your back also involve use of the upper arms or biceps.

Benefits of a back and biceps workout

A good back and biceps workout has numerous benefits aside from the obvious benefit of a stronger back and bigger biceps.

Your back strength contributes to your overall core strength. A strong core is highly beneficial in the long run. From everyday tasks like sitting in a chair or bending to tie your laces, to sports, housework and other on-the-job tasks like lifting objects, your core plays a role in a lot of activity. By building a strong core, you ensure you can do these activities easily. It also helps with general balance and stability.

Best Back and Bicep Workout routine

It’s time to share a workout routine with you. This routine will target your back and biceps, and can be done at home, or at the gym. It is a beginner’s level back and bicep workout. The only equipment you’ll need is a pair of dumbbells. If you don’t have that, you can use 2 water bottles. 

Stretch 1 min


30 sec jumping jacks

30 sec high knees

30 sec skips


3 rounds:

10 x bicep curls

Stand with your legs hip-width apart. Hold a dumbbell/bottle in each hand with your palms facing up, and hands to the side. Keep your chest upright and back straight. Bend your elbows and curl the weights up towards your shoulders. Lower the dumbbells back to starting position.

10 x bent over rows

Stand with your legs shoulder-width apart with your knees slightly bent. Hold a dumbbell/bottle in each hand. Bend forward from your hips, keeping your back straight and your butt out. Let your arms hang down with your palms facing toward your body. Keeping your core tight, pull the weights towards your chest, squeezing your shoulder blades together. Lower the dumbbells back to starting position.

10 x deadlifts

Similar starting position to bent over rows. Keep your hands in front of you, facing your legs. Straighten from your hips, keeping your core tight, back straight and chest upright. Bend forward and lower the dumbbells back to starting position. 

10 x hammer curls

Similar to bicep curls, but keep your palms facing your body instead of facing up.

10 x kneeling one arm rows (L-R)

Start with your left knee and left hand on a bench. Bend your right knee slightly and hold a dumbbell in your right hand with your hand facing your body. Keeping your back straight and chest upright, raise your right elbow, squeezing your shoulder blade back. Repeat 10 times, then switch sides.

10 x reverse flys

Start in the same position as bent-over rows. Raise both arms out to sides squeezing your shoulder blades together.

10 x pushups



This is a great workout you can do at home or in the gym. The additional benefit of doing it in a gym is having a personal trainer to spot you and check your form. If you’re looking to join a gym in Dubai, come down to Snap Fitness Motor City, and join the #SnapNation.


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