Introduction: A Beginner's Guide to Back and Bicep Training


A Beginner’s Guide to Back and Bicep Training is an easy to use guide for people new to establishing their own exercise routine. This guide is meant to train the upper body through five simple workouts plus a warm-up and cool down that are certain to show fantastic results. All you need are the materials listed below and dedication! Turn yourself into the fit and firm person you’ve always wanted to be! Your new future is a few simple steps away.


Proper form should be used at all times to avoid injury. This exercise is meant for persons considered physically able. Do not attempt to perform these exercises if you have an injury of the neck, back, head, shoulders, arms, or hands. Consult your doctor before beginning an extensive exercise regimen if you have recently recovered from surgery, injury, or have any medical conditions associated with the joints, muscles, lungs, or bones. Pregnant women should weigh the risks and benefits of rigorous exercise with their doctor before beginning a regimen.

Materials List

You will need dumbbells and a chair for the exercises. Please see the supplemental if you need help deciding how much weight to use.

CAUTION: Injury can result from any type of exercise. A pulled, strained, or torn muscle can result from weight lifting. Always use proper form and follow directions to avoid any injury from occurring. Cease the exercise immediately if you believe you have injured yourself and consult a doctor.

Step 1: Warm-Up

1.1 Jog at a comfortable pace for 5 minutes.

Step 2: Bent Over Dumbbell Row

2.1 Stand with feet shoulder width apart, and dumbbells at your sides.

2.2 Bend forward at the waist 45 degrees, keeping your upper arms parallel to your body while bringing your forearms up 90 degrees so they are perpendicular to your upper arms.

2.3 Straighten back while holding the 90 degree angle of your arms, pull your elbows directly backwards and focus on fully contracting the upper back muscles. Hold momentarily.

2.4 Release and slowly move arms to starting position.

2.5 Repeat until desired number of repetitions is completed.

Step 3: Upright Row

3.1 Stand with feet shoulder width apart, and dumbbells held in front of your pelvis.

3.2 Slowly raise dumbbells directly upwards,towards your chin, while keeping your hands close to your body, and letting your elbows flare out.

3.3 Keep your elbows slightly higher than the dumbbells, which should be near, but not touching your chin. Make sure to feel a strong contraction in your arms and upper back around your shoulder blades.

3.4 Release, and slowly lower weights to starting position.

3.5 Repeat until desired number of repetitions is completed.

Step 4: Seated Flys

4.1 Sit on the edge of a chair with your feet shoulder width apart, back straight and at a 45 degree angle.

4.2 Hold the dumbbells at your side with your arms straight and your chin up.

4.3 Bend elbows slightly (30- 45 degrees) and keep your shoulder blades pulled together, move your elbows back toward the center of your spine while keeping a bend in your arms.

4.4 Repeat until desired number of repetitions is completed.

Step 5: Standard Bicep Curl

5.1 Stand with feet shoulder width apart, with the dumbbells held at your sides.

5.2 Keep your palms facing forward with your chin up and back straight. Lock your elbows in place so your upper arm does not move while keeping your elbows attached to your sides.

5.3 Without bending your wrists, raise your hands towards your face while keeping your elbow locked in the place.

5.4 Continue the movement until you can no longer contract your bicep any further.

5.5 Repeat until desired number of repetitions is completed.

Step 6: Hammer Curl

6.1 Stand with feet shoulder width apart holding the dumbbells.

6.2 Keep your thumbs facing forward and your palms facing your sides. This is the starting position.

6.3 Flex your arm at the elbow while keeping your upper arm in place and bring your hand up towards your face.

6.4 Continue until you feel a tight squeeze in your bicep at the top of the movement.

6.5 Repeat until desired number of repetitions is completed.

Step 7: Cool Down

7.1 Jog at a comfortable pace for 5 minutes.





The following is extra information for any questions that may have arisen during the use of our Beginner’s Guide on How to Train Back and Biceps.

How do I know how much weight to lift? If you are having a hard time determining the amount of weight to use, try asking for help from a qualified trainer. If you do not have access to a trainer, start with low weight and work your way up. It is always better to be safe than sorry.

What are free weights? A free weight is a weight not connected to a machine. They allow for greater mobility and help beginners learn to use proper form, something machines cannot do.

Why can’t I just use a machine? Why free weights? Beginners must learn to use proper form to avoid injuring themselves. Machines do not teach proper form and cannot be found in many households. Free weights are an inexpensive alternative if you wish to exercise at home rather than pay for a yearly gym membership and they can be purchased from a variety of stores. For beginners who are embarrassed to go to the gym, being able to exercise in your own home allows you to work out in comfort.

Where can I find free weights? Free weights can be purchased from a variety of stores. Any store with a sporting goods section or any sporting goods stores should carry a variety of weights for you to choose from.

What is a warm-up? A warm-up exercise prepares the body for more rigorous training and reduces the chance of injury. See the next question for some examples.

What is a cool-down? The purpose of a cool-down exercise is to bring the body closer to a resting state. It gradually brings the body down from intense activity back to normal. This helps you avoid dizziness and gives your heart time to slow down. See the next question for examples.

Why should I take time off? Shouldn’t I exercise every day to stay healthy? When training the muscles, you will do some rigorous exercise. Your muscles need time to recuperate and repair during the week. Insufficient rest time will make you improve less than you would with sufficient rest. If you want to improve you need to give those muscles a day off.

I’m so sore! Did I hurt myself? Soreness is common after a workout, especially with beginners who have not regularly exercised before. That all-over tired and stiff feeling will diminish with each subsequent exercise. However, if you are experiencing localized pain that does not go away after resting, swelling, redness, inability to move that part of the body, or pain with normal daily movement and these symptoms do not improve after a couple of days you should consult a doctor and cease exercising for the time being.

When should I start seeing results? You will begin seeing results in regards to muscle, weight, and health a little over a month if you consistently follow your regimen. Dedication will show results, don't give up!

Can I add other guides to this one to create a well-rounded regimen? Of course! If you wish to add leg, cardio, or any other exercises to your regimen you should do so. This is YOUR regimen after all! Just be sure to cycle exercises by focusing on one area each day so you don’t overwhelm your body and make sure to add rest days to your schedule.