Baby Got Back and Biceps Workout (+ video tutorial)

Hi friends! Happy almost-Friday! I’m back today with a quick and killer back and biceps workout. I’ve received a lot of requests to start focusing on specific muscle groups, especially since that’s one of the strategies I prefer in my own routine. (I alternate between dedicated muscle groups and circuit workouts.) 

Back and biceps are synergistic muscle groups, so that means they work together. For example, when you’re doing a cable row, you’re focusing on your lats, but your biceps are working too in order to complete the movement. They help each other out, so it makes sense to fully fatigue them at the same time. Back and biceps are also very quick to show muscle definition, so these are awesome muscles to strengthen and you’ll see visible results from your work. (Not to mention, it helps you with SO. MANY everyday tasks, like the times I carry 20 shopping bags from the car to the house. Second trips are for quitters.)

Here’s a workout I put together for you, complete with form cues, tips, and a short demo video.

Back and Biceps Workout - If you're working on your upper body for spring and summer, add this into your routine! This back and biceps circuit is an awesome combo of traditional strength + TRX for strong and sexy back and biceps muscles. Check out fitnessista.com for the details + a video how-to

The Back and Biceps Workout:

If you're working on your upper body for spring and summer, add this into your routine! This back and biceps circuit is an awesome combo of traditional strength + TRX for strong and sexy back and biceps muscles. Check out fitnessista.com for the details + a video how-to

Form cues and tips:

Bent-over wide row: Your feet will be just under your hips with a slight bend at the knees. Hinge forward from your hips, keeping your back flat (shoulders pulled back) andcore braced. Lifting up from your elbows, bring them high and wide, engaging into your rear delts. Stop the elbows at shoulder height before carefully lowering back down. 

Alternating hammer and biceps curls: As you perform these try to keep everything else completely still. Keep your core engaged, and exhale, squeezing your biceps as the weights go up. For the hammer curl, rotate the weights so the top of the weight points up. 

TRX wide row: Step away from the base point and lean back so your body makes a straight line. Keeping your shoulders down and core tight, bend your arms to create a 90 degree angle. Don’t let your elbows go behind your shoulders. Inhale to straighten your arms, and repeat.

TRX biceps curl: Facing the base point, step in a bit (the more you step in, the more challenging this will be) and straighten your arms. Think about bringing your entire body into a plank position, so you’re in one straight line. Flex your feet so your toes point up and heels are grounded. As you exhale, bend your arms to biceps curl. Inhale to extend with control. That’s one rep.

Renegade row: Start in a plank position, on your knees or toes, holding dumbbells in both hands. Lift one dumbbell up and squeeze your back to bend the elbow in towards your torso, keeping the elbow close to you. Lower down and repeat on the opposite side. 

Superman with back squeeze and hold: Start on your stomach with arms extended. Inhale to lift your arms and legs off the floor, and exhale to bend your arms back, squeezing your back muscles. Extend the arms again (inhale) and exhale to lower down and repeat. After 10 reps, hold the superman for 30 seconds. (Pregnancy modification: do spinal balance on hands and knees, 10 times each side, then cat/cow stretches for 30 seconds.) 

Video tutorial:

 

Let me know what you think! Cheers to chiseled backs and biceps in those spring tank tops and dresses <3

xoxo

Gina

Video: Grant Hunker

Location: BreakOut Studios

Wearing: Fabletics

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22 Comments

  1. Christina @ montessoriishmom.com on March 2, 2017 at 5:32 am

    Yay! I love these videos and have been wanting to do more strength. This may have to happen at nap time today!

    • Fitnessista on March 2, 2017 at 8:25 pm

      please let me know how it goes!

  2. Megan @ Skinny Fitalicious on March 2, 2017 at 6:33 am

    I must admit. Back and biceps day isn’t my favorite workout if the week!

    • Fitnessista on March 2, 2017 at 8:23 pm

      hahah! but you always feel great afterwards 😉

  3. Michelle on March 2, 2017 at 7:43 am

    Post baby bod approved?

    • Fitnessista on March 2, 2017 at 8:22 pm

      how far postpartum??
      i would modify the TRX moves so it’s not a lot of abdominal strain (just stand farther away from the base point) and do the renegade rows on hands and knees or modified plank. c-section: i would do the superman work one arm at a time on hands and knees

  4. Cindy Love Childers on March 2, 2017 at 7:56 am

    Hey Gina,
    I’m not sure what happened again but I no longer receive your daily blog posts in my inbox. I do still get your WSU newsletters but that’s all. Can you please add me back in again to you database…I missed a ton of your posts which I ❤️ !!!! Thanks, Cindy

    • Fitnessista on March 2, 2017 at 8:20 pm

      hi cindy! that’s my fault- i’m sorry about that! i have to manually send them with my new email provider, and sometimes i forget. i’ll be better about it!

      • Cindy Love Childers on March 2, 2017 at 11:27 pm

        Aw, thank you! It’s so helpful. You are one of my 3 favorite blogs I read and being a military spouse overseas with 3 busy kids and I volunteer at 2 locations I just get so busy so it’s super nice to just see them pop up in my email….otherwise I get distracted and forget to log on to the blog. My fault too! The other day I was like “I Miss Gina!” 🙂 Cindyxx

  5. India on March 2, 2017 at 9:14 am

    Yay! I love focused workouts like this. Thanks for listening to your readers so well. The video for form is so helpful too.

    • Fitnessista on March 2, 2017 at 8:19 pm

      thank you, friend! so happy you liked it <3

  6. Catherine Scott Barnes on March 2, 2017 at 9:44 am

    Love the short video format!

    • Fitnessista on March 2, 2017 at 8:19 pm

      yay, so glad to hear!

  7. Jamie @ madrediem on March 2, 2017 at 11:32 am

    I love that you’re including videos in your workout posts now!

    • Fitnessista on March 2, 2017 at 8:18 pm

      so happy to hear you like them!

  8. Sam @ Hygge Wellness on March 2, 2017 at 12:09 pm

    This looks great! Can’t wait to try it. Loving the videos, too!

    • Fitnessista on March 2, 2017 at 8:18 pm

      thank you! so happy you like them 🙂

  9. Rachel on March 3, 2017 at 6:24 am

    I love your workouts. They are short but SUPER effective. I workout at home vs a gym (except on my OTF days), so is there a good alternative to the TRX exercises? Thanks!

    • Fitnessista on March 3, 2017 at 10:25 am

      do you have resistance bands?? or dumbbells only?

      • Rachel on March 3, 2017 at 10:50 am

        I have both!

        • Fitnessista on March 3, 2017 at 10:51 am

          i would do resistance bands biceps curls and resistance band lat pulldowns instead

  10. Carrie (This Fit Chick) on March 3, 2017 at 7:06 am

    I LOVE your workout tutorials and graphics!! I don’t usually focus on biceps too much, but do more compound lifts that certainly work those biceps as well! Heavy lifting is my FAVORITE 😀

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