Best Back and Bicep Workout for Mass (Superset!)

Back and Biceps Workout Superset

The back and biceps workout split is a classic because of how well they both go together. You could say they’re like peanut butter and jelly, cream with coffee, or the aglet (hard part on end of shoelace) to a shoelace.

There are tons of other ways you can “workout your back and biceps” with workouts like full body routines, crossfit, team training, calisthenics, or rowing.

But the classic back and biceps workout trumps them all because it gets results.

It is simple. Pure. And it works.

It can put on mass, get you lean, and tone your back. What more could you want?

Many back exercises or lifts involve your biceps in multiple ways hence giving you the opportunity to get a killer workout in that works your beach muscles and helps get you closer to getting a v-taper!

If you are a true gym rat or just plain crazy you’ll throw in a seated rowing session instead of good ol’ regular steady state cardio on a treadmill. Or do my ultimate HIIT cardio workout that shreds fat!

Remember that proper form is essential when doing any lift or exercise in the gym. It won’t only help you from avoiding needless injuries, but it will help you activate them muscle more and get a better pump in!

Squeeze each rep out and try to create a mind to muscle connection.

Also try your best to get a proper amount of time under tension because you’ll benefit a lot more than pumping out each rep as fast as you can.

Best Back and Biceps Workout (With Supersets)

1. Pullups

back and biceps workout superset

I always like to start out with the hardest or the lift or exercise I don’t like the most.

In this case it would be pullups.

Make sure you are using an overhand grip so it engages your back more unlike the underhand grip used with chin ups that tends to work your biceps more.

When you begin a set remember to explode on each rep and get up as fast as you can.

As you explode squeeze your shoulder blades together and contract  your lats. When lowering yourself go down in a nice and controlled manner.

Don’t just slump down after you reach the top.

Try to take three seconds on the way down on each rep.

This one will be a killer.

If you can’t do pull ups, can’t finish a set using proper form, or can’t lower yourself for the full 3 seconds each rep then lose your ego and grab a band or go over to the assisted pull up station.

(Count 3 seconds when lowering yourself on each rep)
Rest 1:30 minutes – 2 minutes

2. DB Row

db row best back and biceps workout

The Dumbbell Row is another classic heavy movement that will help you put mass on your back. I imagine your back is still fairly tired after doing the pullups, but that is the point. We want to shock your muscles and make them reach their limit.

Grab a fairly heavy amount of weight and get a hold of a bench.

Start rowing away.

Remember to squeeze out each rep.

Lower the weight in a controlled manner and take 3 seconds on the way down.

Sets: 4
Reps: 15, 12, 10, 10
Rest: 1 minute

3. Straight arm pull-down + Biceps Curl

This exercise will be a superset consisting of a straight arm pulldown on a cable machine with alternating biceps curls.

Find a cable machine and get a straight bar attachment.

Select a lighter weight because there are going to be doing more reps in this set.

Grip the bar a little closer than shoulder width apart, and squeeze your lats as you pull it down.

At the bottom squeeze and hold a contraction for 2 seconds.

After you finish with your reps, immediately grab some dumbbells and start repping out some dumbbell curls.

Remember to check your ego before you begin doing the curls. Keep your elbow in the same place and pull the weight up with your biceps.

Superset 1: 15 reps Straight Arm pulldown / 8 reps each arm biceps curl
Rest: 1:30 Minutes

Superset 2: 20 reps Straight Arm pulldown / 8 reps each arm biceps curl
Rest: 1:30 Minutes

Superset 3: 15 reps Straight Arm pulldown / 8 reps each arm biceps curl
Rest: 1:30 Minutes

Superset 4: 10 reps Straight Arm pulldown / 8 reps each arm biceps curl
Rest: 1:30 Minutes

4. Lat Pulldown + Hammer Curls

Lat Pulldown
Hammer Curls

This lift is a classic and it is going to be our finisher for the lats.

Make sure to squeeze out each rep like you’ve been doing with all of them.

After you’re done with the lat pulldowns immediatly pick up some dumbbells and start doing hammer curls.

Hammer curls help build the brachialis and brachioradialis in a way other curl variations simply do not, allowing you to develop additional strength and size.

Like the regular curls remember to check your ego before starting the workout.

Lat Pulldown

Reps: 15


Hammer Curls

Sets: 4
Reps: 8 each arm
Rest: 2 Minutes

5. Preacher Curl

Preacher curls for best back and biceps workout

Preacher curls are a great exercise for working out both heads of the bicep!

Preacher curls do put more emphasis on the shorter head of the bicep then the longer head.

Regardless of what head it works more, this biceps exercise will help thicken up your biceps.

At the top of each rep squeeze your biceps and hold for 2 counts.

Lower down slowly so it takes 4 seconds to go all the way down.

Do 4 sets of 10-12 reps.

Thankyou for taking the time to read this post! Hopefully you found it useful and you should try out this workout!

You’ll see results as long as you are consistent with it!

Have a good day, afternoon, night, morning or whatever :).


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Hey I'm Mr.Workout! I have a passion for lifting, working out, the gym, and helping others out! Thanks for stopping by and reading my content! Let me help you on your journey. Join the GAIN TRAIN today and get post updates, free workouts, tips and tricks, and more!

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