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Back and Biceps

1 min
 · 
6 exercises
One-Arm Kettlebell Rows
Low Cable Back Rows
Swiss Ball Back Extensions
Wide-Grip Lat Pulldowns
Bent Over Rear Delt Raises
Alternating Incline Bench Dumbbell Curls
This Back and Biceps 1 min-minute gym workout plan effectively targets your arms, back and shoulders. Easily follow this workout with confidence on your phone or printable exercise program with our clear exercise demonstrations. You can also look up step-by-step instructions for each of the 6 exercises and see which muscle groups they target. Enjoy!

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Back and Biceps
1 min
 · 
6 exercises
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One-Arm Kettlebell Rows
No sets / reps / duration specified
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321GO
Primary muscle group(s):
Lower Back, Upper Back & Lower Traps
Secondary:
Abs, Biceps
  1. Place a kettlebell in front of you
  2. Place your right leg forward and rest your left leg on the ball of your left foot.(Similar to a lunge stance)
  3. Bend your knees slightly as you bend over to get in the starting position.
  4. Keep your back straight.
  5. Rest your right hand on your right knee for stability.
  6. Grip the kettlebell with a neutral grip in your left hand.
  7. Pull the kettlebell up to your stomach, retracting your shoulder blade and flexing your elbow. Keep your back straight. Lower and repeat.
  8. Complete all the repetitions for one side before switching.
Primary muscle group(s):
Lower Back, Upper Back & Lower Traps
Secondary:
Abs, Biceps, Shoulders
  1. Place a dumbbell on each side of a flat bench.
  2. Place your right knee on the end of the bench.
  3. Bend your torso from the waist until your upper body is parallel to the floor, while placing your right hand on the bench in front of you for support.
  4. With your left hand, pick up the dumbbell with an overhand grip. The palm of your hand should be facing into you.
  5. Keep your lower back straight. This is the start position.
  6. Using your back muscles, pull the dumbbell straight up to the side of your chest, keeping your upper arm close to your side. Exhale as you do so.
  7. At the top of the movement, hold for a count of one and squeeze your back muscles.
  8. Return to the start position inhaling as you do so. Repeat.
  9. Complete all repetitions for one side before switching sides.

This exercise can be performed  using a cable station, with a stirrup handle attached to either the high or low pulley.

Primary muscle group(s):
Middle Back / Lats
Secondary:
Abs, Biceps
  1. Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
  2. Bend slightly at the knees and forward at the hips. Maintain a braced core and flat back throughout.
  3. Leading with your elbows, pull the handles of the resistance band back, bringing your shoulder blades closer together. Hold this contraction and slowly release to the starting position.
Low Cable Back Rows
No sets / reps / duration specified
Sets/Reps not set
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321GO
Primary muscle group(s):
Lower Back
Secondary:
Biceps, Shoulders, Upper Back & Lower Traps
  1. Connect a V-bar attachment to the low pulley on a cable station or cable rowing machine.
  2.  Sit down at the station and place your feet on the foot pads or crossbar provided, while keeping your knees slightly bent.
  3. Lean forward, keeping your back straight and grip the V-bar handles with both hands.
  4. Keeping your arms fully extended pull back until your torso is at a 90-degree angle from your legs.
  5. Your back should be slightly arched, with your chest should be pushed out. This is the start position.
  6. Keeping your torso stationary, pull the handles back towards you while squeezing your back muscles.
  7. Keep your arms close to your sides until your hands reach your abdomen. Exhale as you perform this movement.
  8. Hold for a count of one.
  9. Inhale as you return to the start position in a smooth movement.
  10. Repeat.

Do not swing or rock back and forth as you perform this exercise. Doing so can cause lower back injury. <strong></strong> You can perform this exercise using a straight bar instead of a V-Bar. You can use an underhand or overhand grip.

Primary muscle group(s):
Lower Back
Secondary:
Abs, Biceps
  1. Stand tall with a tight core and flat back. Hold a pair of dumbbells at your side with an overhand grip. Bend slightly at the knees as you push your hips back. Keep your chest and head up. Upper body should be almost parallel with the floor.
  2. With your elbows at a 60-degree angle, bring the dumbbells up. Pause when your upper arm is parallel with the floor. Contract the muscle then slowly return the dumbbells to the starting point.
Primary muscle group(s):
Middle Back / Lats, Upper Back & Lower Traps
Secondary:
Biceps
  1. Stand tall with a tight core and flat back. Hold a pair of water bottles at your side with an overhand grip. Bend slightly at the knees as you push your hips back. Keep your chest and head up. Upper body should be almost parallel with the floor.
  2. With your elbows at a 60-degree angle, bring the water bottles up. Pause when your upper arm is parallel with the floor. Contract the muscle then slowly return the water bottles to the starting point.
Primary muscle group(s):
Middle Back / Lats
Secondary:
Abs, Biceps
  1. Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
  2. Bend slightly at the knees and forward at the hips. Maintain a braced core and flat back throughout.
  3. Leading with your elbows, pull the handles of the resistance band back, bringing your shoulder blades closer together. Hold this contraction and slowly release to the starting position.
Swiss Ball Back Extensions
No sets / reps / duration specified
Sets/Reps not set
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321GO
Primary muscle group(s):
Lower Back
  1. Lie prone on a swiss ball with your feet hip width apart. You can place your feet against a wall for better stability. Clasp your hands behind your head with elbows pointing out.
  2. Engage your abs and raise your torso off the ball, hyperextending your spine.
  3. Return your torso to the ball to the starting position.
Primary muscle group(s):
Lower Back
Secondary:
Glutes & Hip Flexors, Hamstrings
  1. Lie face down on a hyper extension bench with your upper thighs and lower hips on the support pad. You must be able to bend at the waist freely.
  2. Lock your ankles under the footpads.
  3. Start with your body in a straight line head to toe.
  4. Place your arms across your chest, behind or at the side of your head.
  5. Slowly bend forward by relacing your, back and abdominal muscles.
  6. Continue as far as possible without rounding your back or raising your thighs from the support pad. You should feel a slight stretch in your hamstrings.Hold for a count of one.
  7. Return to the start position by contracting your back and abdominal muscles until your body is once again straight. Do not arch your back up at the end of the movement. Pause and repeat.

As your strength and flexibility increase, you can hold a weight plate against your chest for extra resistance.

Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings, Quadriceps
Secondary:
Abs, Calves, Lower Back
  1. Place a loaded barbell in front of you. Position your feet wider than shoulder width. Have your toes pointing out away from the body. Tighten the core and straighten the lower back.
  2. Bend at the knees, lowering your hips down above parallel. Take hold of the barbell with an overhand grip at shoulder width. Focusing the tension in your hamstrings, pull the barbell up. Be sure to keep the barbell close to your body.
  3. Drive your hips forward at the top of the movement. Slowly reverse the movement and lower the barbell while maintaining a flat back.
Wide-Grip Lat Pulldowns
No sets / reps / duration specified
Sets/Reps not set
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Primary muscle group(s):
Lower Back, Middle Back / Lats
Secondary:
Abs, Biceps
  1. Set up a cable station with a straight bar attached to the top pulley.
  2. Sit on the seat facing the station. Keep your feet flat and planted firmly on the floor.
  3. Using an overhand grip, hold the bar as wide as comfortable. (Your hands should be about 1 1/2 – 2 times body width apart.)
  4. Lean back slightly without arching your back.
  5. Pull the bar towards the top of your chest using your shoulders while arcing your elbows out to the sides of your body.
  6. At the end of the movement squeeze you shoulders together slightly and hold for a count of one.
  7. Return to the start position by arcing your elbows forward while relaxing your shoulders.
  8. Repeat.
Primary muscle group(s):
Lower Back, Upper Back & Lower Traps
Secondary:
Biceps, Forearms, Shoulders
  1. Standing under a pull-up bar, reach up and hold onto the bar with an overhand grip. Make sure your hands are about twice your shoulder width apart.
  2. Keep your arms straight and hang from the bar so that your arms are taking all of your weight.
  3. Keeping your body straight and not swinging your weight, pull your body up towards the bar by pulling your elbows down towards your torso at an angle.
  4. Continue lifting until your chest is nearly touching the bar. You should feel a “squeeze” at the base of your lats (about midway down your back and to the side) as they contract.
  5.  Once your lats have completely contracted at the top of the movement, slowly lower your body to the starting position.
  6. Repeat.

By using a wide grip, your lats are doing most of the lift, rather than your biceps. It doesn't matter if you keep your legs straight or bent at the knees with your feet crossed. The important thing is that you do not use your legs to assist in lifting your body weight. As your strength increases, you can add weight by using a weight belt.

Bent Over Rear Delt Raises
No sets / reps / duration specified
Sets/Reps not set
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Primary muscle group(s):
Neck & Upper Traps, Shoulders
Secondary:
Upper Back & Lower Traps
  1. Sit on a bench, holding a dumbbell in each hand. Your hands should be at your sides.
  2. Bend forward at the hips while maintaining a tight core and flat back. Keep your gaze at the ground. Be sure to maintain this position along with a slight bend in your elbows at all times.
  3. Extend your arms out to the side and guide the weight up. Your arms should come to parallel with the floor.
  4. Pause, slowly lower the weight back to the starting position. Repeat.
Primary muscle group(s):
Upper Back & Lower Traps
Secondary:
Middle Back / Lats
  1. Adjust the cables so that the handles sit at chest height.
  2. Grip the handle, across your body in a neutral grip, with both hands.
  3. Keeping only a slight bend at your elbow, pull the cable back across your body using the muscles in your back.
  4. Hold the flexed position for a full second before allowing the cable to pull you slowly back to the starting position.
Primary muscle group(s):
Shoulders
Secondary:
Abs, Upper Back & Lower Traps
  1. With a dumbbell in each hand in a neutral grip,  lie face down on an incline bench. Your palms should be facing inwards.
  2. Extend your arms out in front of you so that they are at right angles to the bench. Keep your legs stationary but with pressure on the balls of our feet and toes. This is the start position.
  3. Keeping a slight bend in your elbows, move the weights  away from each other  in an arcing motion exhaling as you do so.
  4. Continue expanding your arms until they are parallel to the floor.
  5. Hold and squeeze your shoulder blades together
  6. Return to the starting position inhaling as you do so.
  7. Repeat .
Primary muscle group(s):
Upper Back & Lower Traps
Secondary:
Shoulders
  1. Begin by holding a pair of water bottles and standing with a braced core. Bend at the knees slightly and lean forward from the hips. Maintain a flat back throughout.
  2. Keeping your elbows slightly bent throughout the movement, lift the water bottles up and out to the side. Be sure to focus the contraction in the back of the shoulders.
  3. Pause at the top of the movement then slowly bring the water bottles to the starting position.
Alternating Incline Bench Dumbbell Curls
No sets / reps / duration specified
Sets/Reps not set
Get ready
321GO
Primary muscle group(s):
Biceps
Secondary:
Abs, Forearms
  1. Set up an incline bench at 45 degrees.
  2. Holding a dumbbell in each hand, sit on the bench, keeping your shoulders and back firmly against the back rest.
  3. Put your arms down by your side with your palms facing in to your body.
  4. Slowly curl your arms up, rotating your wrist outwards (thumbs pointing away from your body) until the dumbbell is level with your shoulders. (Your palms should be facing your shoulders)
  5. Flex or squeeze your bicep at the top of the movement and hold for a count of one.
  6. Slowly lower the dumbbells back to the start position, turning your palms back in to your body. Repeat.

You can also perform this exercise using one arm at a time or by alternating your arms (Left, right, left, right...)

Primary muscle group(s):
Biceps
Secondary:
Forearms
  1. Sit on a flat bench with your legs spread, knees bent and your feet flat on the floor with a dumbbell between your feet.
  2. Use either arm to pick the dumbbell up and hold it with an underhand grip.
  3. Place the back of that upper arm on the top of your inner thigh on the same side. Your palm should be facing away from your thigh.
  4. Keep your arm fully extended downwards without letting the dumbbell rest on the floor. This is the start position.
  5. Curl the dumbbell forward and up in a smooth arc, contracting your biceps and exhaling.
  6. Continue curling the dumbbell upward until your biceps are fully contracted and the dumbbell is at shoulder level.  Hold for a count of one while squeezing your biceps.
  7. Return to the start position in a controlled, smooth arc inhaling as you do so. Do not swing the dumbbell down.
  8. Repeat for all the repetitions for that arm then switch and repeat the movement with your other arm.

Throughout this exercise, only your forearms should move. This exercise can be performed standing in a bent over position. Here there is no upper arm support so it's important to ensure there is no movement or swinging of the upper arm. This harder version of concentration curls isn't recommended for people who suffer lower back issues.

Primary muscle group(s):
Biceps
Secondary:
Abs, Forearms
  1. Set up a cable station with a straight bar attachment connected to the low pulley.
  2. Stand close to the station, feet shoulder width apart either side of the pulley.
  3. Grip the bar with a shoulder width underhand grip.
  4. Keep your elbows close to your sides.
  5. Curls your arms upward from the elbows in a smooth arc.
  6. Continue until your forearms are vertical with your palms facing your shoulders. Hold for a count of one while flexing your biceps.
  7. Lower the bar back to the starting position in a smooth motion.
  8. Repeat.
Primary muscle group(s):
Biceps
Secondary:
Forearms
  1. Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
  2. Holding the handles of the band in each hand, tighten your abdominals and straighten your lower back. Keep your chest up and gaze forward.
  3. Using an underhand grip or hammer fist grip, slowly pull the band towards your shoulders. Keep your upper arm in place, moving only your forearms.
  4. Once you reach the top of the movement, pause, and slowly lower the band to the starting position. Do not lock out your elbows.
Primary muscle group(s):
Biceps
Secondary:
Forearms
  1. Holding a water bottle in each hand, stand with your feet shoulder width apart.
  2. Let your arms hang by your side with your palms facing in to the side of your body.
  3. Keep your elbows close to your sides.
  4. Curl the water bottles up towards your shoulders. Do not swing your hips to get the weight moving.
  5. Continue raising the water bottles until they are level with your shoulders with your palms facing in. Your forearm should be in a vertical position.
  6. Squeeze or flex your bicep and hold for a count of one.
  7. Slowly lower the water bottles to the starting position.
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