If you want to be a strongman or just a strong man, then it starts with your back. As Bill Kazmaier once said, “A strong back equals a strong man.” That’s not just motivational fluff. That’s a reality for anyone who wants to build strength that actually carries over to big lifts like the squat, bench, and deadlift.
Today I’m walking you through my favorite back and biceps workout. This routine is built for powerlifters and strongman athletes, but it’ll work for anyone serious about performance. It’s tough, it’s high-volume, and it’s based on real-world training. You’re going to hit your posterior chain from top to bottom, and your biceps are going to feel it too.
Table of Contents
The Full Back and Bicep Workout
I'll break this down into six sections. Each will include how much to lift, why it benefits the lifter, and anything else worth considering. I'm going to pay close attention to how they can also help your other lifts.
Note that the eccentric chin ups and dumbbell biceps curls focus pretty directly on the biceps brachii, which is key for elbow flexion. The trapezius, forearm flexors, and rhomboids get worked by a bunch of the others too. Once you're confident with this program, there are variations you can do for each part.
And why exactly do people work back and biceps together? That comes right back to muscle groups. These are worked together because so many back and bicep exercises use elbow flexion for pulling, and biceps get pre-fatigued when you target back muscles first.
Recovery time also plays a role. Working both means you'll train other movement patterns on separate days while your biceps and back muscles recover.
Deadlifts: Top Set of 5
We start with deadlifts. I don’t care if you’re a powerlifter, bodybuilder, or weekend warrior. If you’re skipping deadlifts, you’re missing out on one of the most effective compound movements there is. Deadlifts load everything: traps, lats, spinal erectors, glutes, hamstrings, grip, and more.
Your goal here is to build up to a heavy set of 5. Don’t waste your energy on endless warm-ups. Take smart jumps, get to a tough but clean set, and move on. A strong deadlift builds a thick, muscular back, and that foundation is non-negotiable if you want to press, squat, or pull heavy long term.
More specifically, deadlifts challenge the erector spinae, gluteus maximus, hamstrings, latissimus dorsi, upper and lower traps, and forearm flexors. So they're an excellent way to start.
I have many, many resources on deadlift technique.
Farmer's Walks: 2 Sets of 100 Feet
Next, we’re going to challenge grip, core stability, and upper-back endurance with farmer walks. Some people will argue these don’t contribute to hypertrophy directly, but I’ve seen enough big backs on strongmen to know better.
Load up heavy and walk 100 feet. That’s farther than most people go, and that’s the point. This is going to tax your traps, lats, forearms, and everything in between. Two long sets here will humble you in a good way. Note that these are also great for grip strengthening.
To do the farmer’s walk properly, start by standing tall with a heavy dumbbell, kettlebell, or trap bar in each hand, arms fully extended at your sides. Engage your core, pull your shoulder blades slightly back, and keep your chest proud. Begin walking with small, controlled steps, maintaining a steady pace and upright posture.
Your goal is to stay balanced. No leaning forward, slouching, or letting the weights drift out in front of you. Keep your eyes forward, not down at your feet, and avoid rushing. When done correctly, the farmer’s walk trains grip strength, core stability, upper back endurance, and overall coordination. You should feel like you're resisting gravity with every step.
Barbell Bent Rows: 3 Sets of 10
Now that you’re tired, it’s time to get into bent-over barbell rows. This is where the middle of your back gets some real attention. The key here is holding a strong hinge while pulling with control. Don’t just yank the bar. Squeeze your lats and rhomboids and aim for full range.
This movement works great as a follow-up to farmer walks, since your back is already lit up and your grip is under fatigue. Three controlled sets of 10 is a good starting point. Focus on form and positioning, not just weight.
I've also got an article on how bent rows compare to upright rows. Short answer, they hit different muscles. I'm recommending bent rows here because they work the following muscles (and muscle groups):
- Latissimus dorsi
- Trapezius
- Rhomboids
- Biceps
- Erector spinae
- Posterior deltoids
Note the specific focus on the lower back? That's key. These are also common bicep exercises that many lifters include in their upper body workouts.
Eccentric Chin-Ups: 3 Sets of 5 Reps
We’re not done yet. Now it’s time to introduce eccentric chin-ups (different than regular chin ups). This is a killer biceps and back movement, especially for heavier lifters or beginners who can’t knock out strict chin-ups for reps yet.
The key here is that you're working the negative part of the lift, which is where a ton of growth happens. To do them the right way, remember this. You don’t begin from a hang like a regular chin-up. You start at the top, with your chest close to the bar and your chin well above it. There are a few ways to get into that position.
- Use a sturdy box or step under the bar
- Use a spotter to help boost you up
- Jump into the top position if you’re able
Once you’re there, brace your core, pull your shoulders down away from your ears, and engage your lats and biceps. You want a tight upper body from the very beginning.
Lower yourself slowly. This is where the real work starts. Begin to lower your body under control over a count of about five seconds. That’s right. Five full seconds. No rushing.
Break it into phases in your head:
- From chin above the bar to eyes level
- Eyes level to mouth level
- Mid-range where elbows are bent 90 degrees
- Forearms elongating as your body extends
- Full hang at the bottom
Keep your core tight, avoid swinging, and resist gravity the entire way down. You should feel your biceps lengthen and your lats working hard to control the descent.
Once you reach the bottom, drop off or step back up to the box and reset. Don’t try to kip back to the top. That’s not the goal here. You're training control, not momentum. Aim for 3 to 6 reps, each with a true 5-second descent. Rest 60 to 90 seconds between sets.
Dumbbell Bicep Curls: 3 Sets of 20
After eccentric chin-ups, your biceps will already be fatigued. Now we isolate them and push the volume. Grab dumbbells and hit 3 sets of 20 reps. Go light enough to finish the sets but heavy enough to make the last few reps hard.
Powerlifters love to ignore biceps training until it becomes a problem. Don’t be that guy. Strong biceps help with elbow stability, pressing mechanics, and injury prevention. These high-rep curls are a simple way to build that support.
To do dumbbell bicep curls the right way, stand tall with a dumbbell in each hand, arms fully extended, and palms facing forward as the starting position. Keep your elbows close to your torso and avoid swinging the weights. Curl the dumbbells up toward your shoulders by contracting your biceps, keeping your upper arms stationary.
At the top, squeeze the biceps briefly before lowering the weights back down with control. Maintain a neutral spine throughout, and avoid using momentum or leaning back. The focus should be on isolating the biceps, so use a weight that allows for strict form without recruiting other muscles to assist the lift.
Seal Row Mega Set: 100 Total Reps
To finish the workout, we’re going all out with a seal row mega set. Lie flat on a bench with dumbbells and row until failure. Rest 20 seconds, then go again. Keep track of your reps. Once you hit 100 total, you’re done.
If you hit three mini-sets and still have a long way to go, drop the weight by half and finish strong. This is going to smoke your mid-back, traps, and rear delts. It’s the perfect burnout to end a heavy back and biceps day.
For proper seal rows, lie face down on a flat bench with your chest supported and feet off the ground or anchored. Hold a dumbbell in each hand with your arms hanging straight down. Begin the movement by pulling the weights up toward your ribcage, squeezing your shoulder blades together at the top.
Keep your elbows close to your body and avoid shrugging your shoulders. Lower the dumbbells back down in a controlled motion, letting your arms fully extend. Avoid bouncing or jerking the weights. Seal rows are all about isolating the upper back, lats, and rear delts with strict, deliberate reps.
Other Bicep and Back Exercises to Consider
This routine is better than most others because it actually respects the demands of real strength training. Too many programs are built around fluff: machines, endless isolation work, or random volume that doesn’t translate to performance.
This workout starts with heavy compound movements like deadlifts and bent rows, which challenge your entire posterior chain and force your back to get stronger in a meaningful way. Then we layer in movement-based training like farmer walks, which build grip, bracing, and total-body coordination.
That’s the kind of strength that carries over to the platform.
We’re not skipping arms either. We hit biceps with eccentrics and curls because strong biceps help stabilize the elbow, assist with rows and pulls, and can even support bench press form. We finish with seal rows and high-rep mega sets to push blood into the muscles and build serious density.
So instead of spinning your wheels with cookie-cutter bro splits, this routine gives you heavy lifts, loaded carries, eccentric work, and smart hypertrophy. Everything a powerlifter or strength athlete actually needs.
That said, if you're looking for other exercises for back and biceps, here are a few to consider:
- Preacher curls
- Incline dumbbell curls
- Seated cable row
- Chest-supported row
- Hammer curls
- Barbell curls
- T-Bar row
Any of these could swap into the workout I described above. And, as you may already know, I cover a bunch of exercises on the PLT YouTube channel. If you're swapping out components on my back and bicep workout, let me know what you're doing there.
I've also got a six-day upper lower split worth checking out. If you want to build bigger muscles overall, that's a great place to start.
Final Thoughts
This routine isn’t easy. But if you want a bulletproof back, strong arms, and better performance in every major lift, this is the kind of training that gets you there. It's also a great way to break through a bench plateau.
Have questions about any of these movements? Want to know more about tempo work or mega sets? Drop a comment. I’m always happy to dive deeper. Until then, train smart, train hard, and build a back you can be proud of.
