Question 1

Should you train back and biceps together?

Accepted Answer

Yes — biceps assist on almost every back exercise, so pairing them means your arms are already partly warmed up by the time you reach direct curls, and you avoid fatiguing your biceps before a heavy pull session.

Question 2

How long should a back and biceps workout be?

Accepted Answer

This one runs about 55 minutes including warm-up sets and rest. If you are short on time, keep the pull-up, barbell row and one curl, and finish the rest another day.

Question 3

Can I do this back and biceps workout at home?

Accepted Answer

Partly. Swap the barbell row for a one-arm dumbbell row, the seated cable row and face pull for resistance-band versions, and the pull-up for an inverted row under a sturdy table or low bar.

Question 4

What if I cannot do a pull-up yet?

Accepted Answer

Use negative pull-ups or an assisted pull-up machine, or replace pull-ups with lat pulldowns at the same sets and reps until you build enough strength — see the pull-up progression plan for a full 0-to-10 pull-up path.

Question 5

How much weight should I use for barbell curls?

Accepted Answer

Pick a weight you can control for 8–12 strict reps without swinging your body, leaving 2–3 reps in reserve on your first sets and pushing closer to failure on your last set.

Question 6

Is one back and biceps day a week enough?

Accepted Answer

It is enough to maintain and slowly build back and biceps size if it is your only pull day. For faster progress, add a second, lighter pull session later in the week once your schedule allows it.

Question 7

Why do face pulls feel so much lighter than my other back exercises?

Accepted Answer

They target the smaller rear delts and upper back muscles that stabilize your shoulder, not the big lats — using a light weight for higher reps is exactly how this exercise is supposed to feel.

التمرين	مجموعات	راحة
العقلة	4 × 6-10	120 ث
التجديف بالبار منحنياً	3 × 8-10	120 ث
السحب الأرضي بالكابل	3 × 10-12	90 ث
فيس بول	3 × 12-15	60 ث
البايسبس بالبار	3 × 8-12	60 ث
تمرين الهامر	3 × 10-12	45 ث

تمرين الظهر والبايسبس: ابنِ يوم سحب قويًا

أسبوعك

الحصص

ظهر + بايسبس

اللغة