Firm Your Back and Biceps with these 8 Essential Moves

This back and biceps routine will provide you with a fit & feminine figure while also improving your health! It's a win-win!

Your back is made up of some of the largest, most functionally important muscles in your entire body. As if this wasn’t enough reason to make you want to strengthen those muscles, it’s also important that they look sexy, too, right?! The eight exercises included in this routine will firm your back and biceps, improving their functionality and making them look really good.

The muscles in your back allow you to:

  • Stand up straight
  • Reach, pull, and extend your torso and arms
  • Move your head and neck
  • Protect and support your spine

This routine isn’t just about your back, though. It will also create quite a burn in your biceps. The biceps work to assist the back in completing the important functions described above. Aside from improving functionality, firming these muscles will also give you a fitter, more feminine figure. 

8 Essential Moves to Firm Your Back and Biceps

What you’ll need: a yoga mat or towel / one pair of moderately heavy dumbbells (8+ pounds)

What to do: Perform 8-12 reps of each exercise. Repeat for 3-5 sets. We’ve included instructional videos for each exercise at the bottom of this post to ensure you’re using proper form.

  1. Traditional Deadlifts

  2. Standing Dumbbell Curls (underhand grip)

  3. Single-Arm Dumbbell Row

  4. Dumbbell Shrugs

  5. Single-Arm Dumbbell Snatch

  6. Standing Dumbbell Hammer Curls (neutral grip)

  7. Hyperextension

  8. Dumbbell Pullover

Instructional Videos

Traditional Deadlifts

Standing Dumbbell Curls

Single-Arm Dumbbell Row

Dumbbell Shrugs

Single-Arm Dumbbell Snatch

Standing Dumbbell Hammer Curls


Dumbbell Pullover

For best results, perform this routine up to 3 times weekly. Keep in mind that you should give yourself at least one day of rest in between.

Along with performing this routine, you should also focus on eating healthy. Try one of these, delicious and nutritious, clean-eating plans:

Follow us on Facebook, Pinterest, and Instagram for all of the latest and greatest fitness tips and training routines.

This post may include affiliate links.

Create a FREE account for quick & easy access

Erin Miller

Erin is an NASM Certified Personal Trainer and Corrective Exercise Specialist. She is also a Performance Nutrition Coach, certified through the Clean Health Fitness Institute. Some of Erin’s favorite hobbies include hiking, kayaking, and hanging out at the beach, although weight lifting is her greatest passion. She says, “Weight training is one of the most empowering things a person can do. Not just seeing, but feeling yourself transform… There’s just nothing else like it.”

More by Erin

Leave a Reply

Your email address will not be published. Required fields are marked *