Description
Want a wider back and bigger biceps? If you train back and arms consistently but struggle to add muscle, it may be time to improve your exercise selection, pulling technique, and direct biceps work.
This workout combines six effective exercises to help you build lat width, develop back thickness, and strengthen your biceps with controlled, targeted movements.
WORKOUT TIMESTAMPS
00:00 – Intro
00:24 – Pull Up
00:57 – Cable Lateral Pulldown with MAG Grip
01:35 – Lying T-Bar Row Machine
02:12 – Plate Loaded Machine Low Row
02:50 – Cable Curl
03:27 – Alternating Dumbbell Curl
WHAT YOU'LL LEARN
How pull-ups challenge your lats and upper-body pulling strength.
How a neutral-grip MAG pulldown trains the lats through a controlled vertical pull.
How supported T-bar rows help you focus on back thickness without excessive body momentum.
How plate-loaded low rows add another pulling angle for overall back development.
How cable curls maintain resistance throughout the movement.
How alternating dumbbell curls help you train each biceps independently.
The key is not simply lifting heavier weights. Focus on a controlled range of motion, stable positioning, good technique, and progressive overload over time.
Whether you're a beginner or an experienced lifter, this back and biceps workout offers a practical approach to building a stronger, more muscular upper body.
Build your back width. Add thickness. Develop bigger biceps.
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Ready to complete your upper-body training? Watch our next video for five shoulder and trap exercises to build rounder delts and thicker traps!
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