The Ultimate Back and Bicep Workout for Beginners (Bodyweight, Resistance Bands, and Dumbbells)

Lisa Goodwin

If you're a beginner looking to build strength, a solid back and bicep workout is a great place to start. Strong back muscles improve posture and help prevent injury, while toned biceps give your arms a sculpted look.

In this post, we’ll cover:

  • Beginner-friendly exercises for back and biceps.
  • How to progress from bodyweight to resistance band and dumbbell exercises.
  • Tips for incorporating these moves into your fitness routine.

Why Focus on Back and Biceps?

Before diving into exercises, let’s explore why these muscles matter.

  • Back: A strong back improves posture, supports your spine, and enhances functional movements in daily life.
  • Biceps: These muscles play a crucial role in pulling exercises and contribute to overall arm strength, essential for moves like push-ups, rows, and deadlifts.

Starting with bodyweight exercises is key for beginners. It prevents injury, ensures proper form, and prepares your body for more advanced training.

The 12-Week Workout Program I offer is designed to guide you from beginner-friendly exercises to advanced dumbbell strength training, using progressive overload to ensure consistent results.

Progressive overload constitutes the foundation of resistance training. It involves gradually increasing the stress placed on the muscles over time to stimulate muscle growth, strength gains, and/or endurance (source).

Free Resources to Get You Started

If you're new to working out, these free resources will help you build a strong foundation:

Bodyweight Back and Bicep Exercises

Bodyweight exercises are an excellent starting point for beginners as they help build foundational strength without the need for equipment. Here are beginner-friendly exercises that target the back and biceps:

Inverted Rows (Assisted)

If a full inverted row feels too challenging, try doing it with assistance, such as using a bench or sturdy table. You can adjust the angle of your body to make it easier by positioning your feet higher. These rows help activate the upper back, lats, and biceps, mimicking the pull-up motion without the intensity.

Why this works: Inverted rows help develop back and bicep strength, making future pull-up variations more attainable.

Superman (Modified)

Lie face down on the floor with your arms and legs extended. Instead of raising both arms and legs off the ground, try lifting just your arms slightly or one limb at a time. This allows you to build lower back strength without overstretching.

Why this works: The Superman exercise helps strengthen the lower back and improve posture, which is key to preventing injury and supporting other movements.

Push-up to T (Knee Variation)

Start with a push-up on your knees instead of your toes to reduce the difficulty. After completing the push-up, rotate your body into the “T” position, lifting one arm toward the ceiling. Alternate sides to target your back and biceps.

Why this works: It engages multiple muscle groups, offering a full-body workout while still being manageable for beginners.

Y Raises (Bent-Over)

Instead of performing Y raises while lying face down, you can do them standing or seated by slightly bending at the waist. This reduces the intensity and still targets the upper back and shoulders while engaging the biceps.

Why this works: Y raises strengthen weak muscles in the upper back and shoulders, improving posture and shoulder stability.

Resistance Band Back and Bicep Exercises

Resistance bands are a great way to add progressive resistance without overloading your joints. They allow you to control the intensity, making them ideal for beginners. Here are beginner-friendly resistance band exercises for back and biceps:

Band Rows (Assisted)

Anchor the band in front of you at a low height, and perform rows with a relaxed stance. If necessary, shorten the band to reduce resistance, making the movement more manageable. This will target your upper back and biceps effectively.

Why this works: Band rows mimic dumbbell rows, helping you develop upper back strength and bicep endurance with minimal strain.

Band Pull-Aparts (Gentle)

Perform band pull-aparts with light resistance, keeping a gentle tension on the band. If needed, you can adjust the width between your hands to make it easier. This targets the rear deltoids and upper back muscles.

Why this works: Band pull-aparts help activate the muscles of the upper back and improve posture, making them great for beginners with desk jobs or poor posture.

Band Bicep Curls (Easy Resistance)

Start with light resistance and focus on the curling motion. Stand on the band with a neutral grip and curl it toward your shoulders, isolating your biceps. You can adjust the band's tension to ensure you're not overexerting.

Why this works: Band curls isolate the biceps and allow for consistent tension, promoting arm strength without needing heavy weights.

Band Lat Pulldowns (Seated)

Sit on the floor and anchor the band above you. Use a wide grip and pull the band toward your chest in a controlled manner. Adjust the resistance by shortening or lengthening the band.

Why this works: Band lat pulldowns help target the lats, a key muscle group for a strong, well-rounded back.

Dumbbell Back and Bicep Exercises

Dumbbells are versatile tools that offer a variety of exercises to help build muscle strength and improve overall fitness. Here are some beginner-friendly dumbbell exercises for your back and biceps:

Dumbbell Rows 

Sit on a bench or chair or stand with a slight lean forward. Use a light dumbbell and row it toward your hip, focusing on pulling with your back muscles and engaging your biceps. Start with lighter weights for control and avoid straining your lower back.

Why this works: Dumbbell rows target the upper back and biceps while promoting proper posture and form for beginners.

Dumbbell Deadlifts (Light Weights)

Hold a dumbbell in each hand with a neutral grip, and slowly hinge at your hips to lower the weights along your legs. Keep your back straight and bend at the hips to avoid putting strain on the lower back. Use light weights to practice proper form.

Why this works: Dumbbell deadlifts strengthen the lower back, glutes, and hamstrings, laying a foundation for other lower body exercises.

Dumbbell Bicep Curls (Light Weights)

Stand or sit with a dumbbell in each hand and curl them toward your shoulders, isolating the biceps. Start with a weight that feels comfortable and allows you to control the movement.

Why this works: Dumbbell bicep curls help develop arm strength with a full range of motion while preventing overexertion.

Dumbbell Renegade Rows (Modified)

Perform renegade rows in a tabletop position on your knees instead of a full plank. This modification reduces the intensity and still targets your back, biceps, and core.

Why this works: Renegade rows engage multiple muscle groups, building strength and stability in your back, arms, and core without requiring advanced fitness levels.

Still Need Guidance?

Explore these free tools to build a foundation before starting the program:

Why Choose the 12-Week Program?

If you’re serious about improving strength, posture, and overall fitness, this program is your roadmap. By combining bodyweight, resistance bands, and dumbbells, you’ll:

  • Build strength progressively.
  • Stay motivated with structured guidance.
  • Avoid burnout with variety and balance.

👉 Sign up for the 12-Week Program today and take the first step toward a stronger, more confident you!

This back and bicep workout for beginners includes simple exercises like rows, superman, and bicep curls. Perfect for starting your fitness journey at home, these moves target key muscle groups to improve posture and pulling strength.
Back to blog

About the Author

Lisa Goodwin is a Certified Personal Trainer (NASM) and Weight Loss Specialist with a degree in sports education from the University of Saarland, Germany. With a background in physical education and a passion for sustainable fitness, she specializes in helping beginners build strength, improve posture, and enhance balance and flexibility. Drawing from her own journey of overcoming postural imbalances and workout frustrations, she combines science-backed training methods with practical, at-home solutions to make fitness effective and achievable for everyone.

Read More