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Upper, lower, push, pull & legs

Back and biceps workout: pulldowns, T-bar rows, rear delts and curls

This is a back and biceps day: a pulldown or pull-up, a heavy T-bar row, a seated cable row and a reverse fly for the back of your shoulders, then two curls, about 16 to 19 hard sets in all. It differs from our other sessions: the back workout trains your back alone, with shrugs and back extensions, the pull day workout uses pull-ups and barbell rows with one or two curls, the arm workout pairs biceps with triceps, and the push day and chest workouts train the pushing muscles this day leaves out. In the one 8-week trial of splits like this, training back with biceps built as much muscle as pairing back with chest, so choose the split you will keep. Rows and pulldowns tire your biceps first, so your curls will be a little lighter than on an arm day.

55 minIntermediate11 movesPull-up bar · A band · A cable machine · A barbell · Strength machine · EZ curl bar · A dumbbell · A bench or boxBack · Shoulders · Biceps
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Scapular pull-up8 reps
    Intermediate · Back, Shoulders, Forearms · 3D demoEasier: Assisted pull-up (machine)Harder: Pull-up
  2. Band pull-apart15 reps
    Intermediate · Shoulders, Back · 3D demoEasier: Prone Y-T-W raisesHarder: Tuck back lever
  3. Shoulder CARs (controlled articular rotations)3 slow circles each way, each arm
    Beginner · Shoulders, Back · 3D demoEasier: Arm circlesHarder: Sleeper stretch

Vertical pull

Rest 2 min

  1. Lat pulldown1 lighter set, then 3 to 4 sets of 8 to 12
    Beginner · Back, Biceps, Shoulders · 3D demoStop 2 or 3 reps short. Or pull-ups, 3 to 4 sets of 5 to 10, or the assisted pull-up machineHarder: Pull-up

Heavy row

Rest 2 min

  1. T-bar row3 sets of 6 to 10
    Advanced · Back, Biceps, Shoulders · 3D demoAbout 2 reps short. Hinge until your torso is between 45 degrees and nearly level and keep it there; row to your lower chest. Lower back tired or sore: the chest-supported T-bar row or a chest-supported dumbbell row insteadEasier: Supported single-arm dumbbell row

Second row

Rest 90 s

  1. Seated cable row3 sets of 8 to 12
    Beginner · Back, Biceps, Shoulders · 3D demoSit tall; let your shoulder blades move. Dumbbells: the supported one-arm row, 3 sets of 10 to 12 each sideHarder: Supported single-arm dumbbell row

Back of the shoulders

Rest 60 s

  1. Reverse fly machine2 to 3 sets of 12 to 20
    Beginner · Shoulders, Back · 3D demoPalms facing in, arms out to shoulder height; the last set can go to 0 to 2 reps short. Dumbbells: the bent-over reverse fly, 3 sets of 12 to 15Easier: Prone Y-T-W raisesHarder: Bent-over reverse fly

Biceps

Rest 60 to 90 s

  1. EZ-bar curl3 sets of 8 to 12
    Intermediate · Biceps, Forearms · 3D demoElbows by your sides, no swing. Dumbbells: dumbbell curlsEasier: Seated dumbbell curlHarder: Chin-up
  2. Incline dumbbell curl2 to 3 sets of 10 to 15
    Intermediate · Biceps, Forearms · 3D demoArms hanging straight down from the bench; the last set can go to 0 to 2 reps short. Or hammer curls, 2 sets of 10 to 15Easier: Seated dumbbell curlHarder: Chin-up

Cool-down (optional)

  1. Child's Pose (Balasana)45 s
    Beginner · Back, Shoulders, Glutes · 3D demoHarder: Extended puppy pose (Uttana Shishosana)
  2. Cross-body shoulder stretch30 s each side
    Beginner · Shoulders, Back · 3D demoHarder: Sleeper stretch

Tips

  • One unsupported hinge row is enough. If your lower back is tired from deadlifts or squats this week, do the chest-supported T-bar row instead of the standing one.
  • Do the sets as written: don't superset the rows with the curls, since both work your biceps. Curls feel harder after rows; use a lighter weight rather than swinging.
  • Done once a week, this gives about 10 hard sets for your back and, counting each set of rows and pulldowns as half a biceps set, about 10 for your biceps, the weekly amount our guides suggest. Training each muscle twice a week? Do 2 sets of each move on the second day.
  • Arms the priority? Some weeks, do the curls first: strength rises most in the moves you do first.
  • Dumbbells only: the one-arm row (heavy), the chest-supported dumbbell row, the bent-over reverse fly, dumbbell curls and incline curls; add pull-ups if you have a bar.
  • Back pain: up to 5 out of 10 that settles within an hour is acceptable; pain spreading down a leg is not. Numbness around the genitals or bottom, new bladder or bowel trouble, or symptoms in both legs: call 999.
  • A pop at the front of the elbow with bruising, a gap or a bulge in the upper arm needs an urgent treatment centre or A&E: a torn biceps tendon is best repaired within the first 2 to 3 weeks.
  • Stop for chest pain or pressure, dizziness, unusual breathlessness or a racing or irregular heartbeat, and get medical help.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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A push day workout for chest, shoulders and triceps: bench press, overhead press, incline dumbbell press, lateral raises and pushdowns.

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Pull day workout

A pull day workout for back and biceps: pull-ups, barbell rows, chest-supported rows, face pulls and curls, with sets, reps and rest.

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Questions people ask

How long does the back and biceps workout: pulldowns, t-bar rows, rear delts and curls take?

About 55 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: Pull-up bar, A band, A cable machine, A barbell, Strength machine, EZ curl bar, A dumbbell, A bench or box. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for me?

It is written at intermediate level. 7 of its 11 moves have an easier option listed beside them; use them freely.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.